Lunch Maths
Don’t worry, this is less to do with lunchtime detention and more with compiling a delicious and nutritious lunch (although obviously this equation does work for breakfast and dinner too). Lunchtime especially though can be a bit of a minefield, with convenience in the shape of a soggy sandwich on polystyrene-tile bread sometimes winning over a nourishing meal. If I’m working away from home I like to prepare something the night before so that I can grab it as I go out the door the next morning without having to think about it.
1/3 lean protein + 1/3 non starchy veg + 1/3 healthy carbs = A healthy balanced meal
If you follow the above equation you’ll most likely end up with something healthy and satisfying that won’t leave you with a blood sugar spike and slump, and reaching for the choccie biscuits come 3pm. Although not exhaustive, the lists below are some great examples to pick from to build up a lunchbox. Add in a little healthy fat too from avocado, goat’s cheese, or olive oil in a dressing or hummus to help your body absorb valuable nutrients found in the vegetables.
Lean protein: Skinless chicken, tofu, beans and lentils, skinless turkey, egg, lean minced beef, fish and shellfish, nuts and seeds, hummus
Non starchy veg: Lettuce, asparagus, broccoli, cauliflower, cucumber, spinach, onions, peppers, sprouts, radishes, kale, aubergine, artichoke, asparagus, cauliflower, cabbage, mushrooms, leeks, carrots, avocado, tomato, beetroot, celeriac
Healthy carbs: Quinoa, millet, sweet potato, squash, rye bread, sourdough bread, chickpea pasta, brown basmati rice, peas, parsnip, pumpkin, potato, soba noodles, rice noodles, buckwheat, corn.
Recently I’ve had two favourites: brown basmati rice with chicken, spinach and tomato, and a cider vinegar vinaigrette; and hummus, avocado, and roast sweet potato and cauliflower. All of the cooked elements were leftovers from the night before, so when you’re making dinner, have a think about what you could make a little extra of to throw into your lunchbox. A little extra planning really does go a long way when it comes to your long-term health goals. Happy lunching!