If you work from home, you know how tempting it can be to
snack the day away, never really stopping for a true lunch hour. We think it's
time to change that habit for good!
As more Americans find
themselves working remotely, lunches are increasingly being moved from fancy
restaurants or office cafeterias to the kitchen counter. Though eating lunch at
home can be a smart way to save money and calories, it's easy to get stuck in a
rut. Short on time and ideas, you might be eating PB&Js more often than
you'd care to admit!
If you're ready to stop rummaging and start fixing lunches worth sitting down
for, check out these tips that will transform your lunchtime routine. With a
thoughtful plan, a well-stocked kitchen, and a few time-saving tricks, you can
once again look forward to your lunch break!
1.
Success starts with your plan.
The first step to eating well during the week is creating a solid meal plan. A
meal plan that includes foods you enjoy and the nutrients you need will help
you stay on track with your goals without having to resign yourself to takeout.
- Be intentional and set a menu
that fits your schedule, matches your goals, and includes foods you'll
enjoy. Drawing a blank? Consider following healthy cooking bloggers on
social media for constant food inspiration!
- When planning lunches, don’t be
tempted to skimp on food groups! It's best to include at least three
different food groups at each meal to help ensure you have a healthy
balance of nutrients.
- When making your shopping list,
don't forget to figure out how much you need. For example, if you're
trying to eat at least five servings of fruits and veggies each day,
tossing a few apples and oranges in the cart won't cut it! Do a little
math and make sure you're buying enough to cover your needs for the whole
week.
- Look for ways to incorporate leftovers. Time is at a premium come lunchtime and leftovers are a great way to take full advantage of your previous efforts in the kitchen.
2. Stock
up on the right stuff.
Plan in hand, it's time to go grocery shopping! Having a well-stocked kitchen
is key to ensuring you have the ingredients on hand to properly fuel your body.
- To avoid questionable impulse
purchases, stick to your list as much as possible, and don't go shopping
on an empty stomach. It's okay to have a realistic combination of fresh
foods you'll cook yourself and a few healthier convenience items for
hectic days.
- Line your shelves with complex
carbohydrates that will take you the extra mile. Though the refined stuff
is fine on occasion, whole-grain options will give you the lasting energy
you need to soar through the day and can be used in countless ways!
- Canned beans are the unsung hero
when it comes to pantry protein, dishing up an average of eight or more
grams per serving. Smash a few with salsa to make a delicious black bean
burrito or whip up an Italian-inspired chickpea and tuna salad with herbs
for a meal that will keep you satisfied until dinnertime.
- Bored with your pantry staples?
Go Mediterranean! Marinated veggies like artichoke hearts, pickled
asparagus, stuffed olives, and fire-roasted peppers can take salads and
pasta dishes from basic to amazing. For extra protein, add a dollop of
Greek yogurt on top!
- Keep a stash of flavorful dips
and spreads such as roasted red pepper hummus or creamy tzatziki on hand
to elevate your plate. For a few extra calories (watch your portion
sizes!) and no extra effort, you can transform that turkey and Swiss
sandwich into something special.
- Don't forget to stock up your
freezer! Picked at their peak, frozen fruits and veggies offer both convenience
and excellent nutritional quality. Whether steamed in the microwave or
thrown into a smoothie, frozen options are a great way to boost your
intake of these health-protective heavy hitters.
- The frozen aisle is also a great place to pick up par-cooked whole grains for those days when you don't have a minute to spare. Look for plain varieties and watch out for added sauces and seasoning blends that can add huge amounts of sodium and extra calories.
3. Lunch
prep for the win!
The perfect menu? Check. Fully stocked kitchen? Check. Now it's time to get a
head start and do a little meal prep for the week ahead!
- Do you buy bushels of veggies
only to see them wilt and wither before you get around to eating them?
Instead of relegating these treasures to the back of the fridge, wash and
prep your vegetables right away so that they're ready to enjoy at a
moment's notice.
- Batch cooking is a fantastic way
to save time and money in the kitchen. Grilling kabobs for dinner? Throw
on a few extra to toss on a salad later in the week. Roasting a chicken?
Double down and you'll have leftovers for sandwiches. In other words, cook
once and eat twice!
- While you're at it, now would be
a great time to roast up a pan of vegetables for the week. Colorful
combinations such as peppers and onions are wonderfully versatile, whether
you like them rolled up in fajitas with leftover chicken or piled onto a
lean roast beef sandwich, Philly-style. If you're vegetarian, they're deliciously
wrapped with hummus and feta cheese in a whole-wheat pita. The
possibilities are endless!
- Looking for a one-pot wonder
that's perfect for a satisfying lunch? You can't go wrong with a homemade
soup loaded with veggies, lean protein, and whole grains. From curried lentils
to bold minestrone, soup delivers nutrition in every bite and extra
servings can be stashed in the freezer for future lunches.
Remember that eating while
working from home is all about being intentional. The more you're able to prep
and stick to your lunchtime plan, the less likely you'll be to skip the meal or
let the pantry tempt you into snacking throughout the entire workday. With the
right nutritious and balanced lunch, you'll feel energized, satiated, and
determined to knock out all your deadlines!
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