Your Health

Top Tips for Bagging a Healthier Lunch

Top Tips for Bagging a Healthier Lunch

What’s on the menu for lunch? Instead of spending your cash on an unsatisfying supermarket meal deal or sending your kids to the school canteen, why not prepare your lunch yourself at home? Making your own lunches has loads of benefits, like staying in control of portion sizes and being able to choose the best, healthy ingredients. Try out these tasty tips for a lunch you’ll be looking forward to all morning.


Keep it balanced


Making sure your lunch is both healthy and satisfying can be a real challenge. To make sure you feel full and focused all throughout the day, you need to ensure your lunch includes a proper balance of protein, complex carbs and healthy fats. Eating this mix of nutrients will make your meals more enjoyable, help you to get the nutrients you need, and most importantly give you the stamina you need to get through the afternoon.


Pick up the protein


Protein can help to power you through your day and can keep you feeling satisfied for longer. Eating a protein-rich lunch will mean you feel fuller and more alert, and will also leave you less likely to snack in the afternoon. Leaner meats, such as chicken breast, turkey, canned tuna and fresh fish are all great options for high protein meals. Or go meat-free with beans, lentils, hard-boiled eggs and nuts. If you’re having a really busy day and don’t have time for a proper lunch, fill up on high protein snacks like shakes or bars instead.



Liven up your loaf


Many of us have a sandwich for lunch every day. But far from being a boring lunch, you can easily liven up your lunch by trying different types of breads. From baguettes, to rolls, to pittas, there are loads of options to make your sandwich anything but standard.


Just remember to always choose wholegrain breads, which are high in fibre and other nutrients. If you have an allergy or intolerance, opt for gluten-free options, or even try putting your sandwich filling between sweet potato slices, or grilled aubergine.



Wrap it up


For a different approach to a sandwich, why not roll your fillings into a wrap? Tortillas and thin flatbreads are perfect for portable sandwiches, and you can load them up with healthy fillings like veg and meats. Like other types of bread, make sure you opt for the healthier, wholegrain version.


Cutting back on the carbs or need to eat gluten-free? Try using lettuce leaves or even seaweed sheets for a creative way to wrap up your sandwich.


Keep it colourful


If grey skies are getting you down, why not brighten up your day with a bit of colour in your lunch? Use loads of different types of fruit and veg to make a rainbow salad. Lettuce, carrots, grapes, pomegranates and peppers can all brighten up your packed lunch. Try dipping slices of apple and banana into peanut butter, or pairing carrot and pepper sticks with houmous.



Make leftovers your lunch


Cook once and then enjoy for the next few days. Purposefully making extra of a healthy dinner means you can use the leftovers for a hearty lunch. Not only does this trick save you time, it also makes sure you have something for lunch and aren’t tempted to buy unhealthy alternatives. Serve your leftovers in a slightly different day so you’re not just repeating your dinner. Chop up leftover chicken and toss with salad leaves for a healthy pitta bread. Blend up veg to make a hearty soup. Or, if you have extra quinoa or cous cous then use it for a healthy grain bowl.


These healthy tips can help you to get more out your lunch for less effort.


Garden of Life

Garden of Life

Writer and expert