(BPT) - By Kourtney Johnson, RD
If you're like most people, you're always open to new, healthy and quick lunch ideas for work. You might be looking for a more exciting, grown-up option than the same old PB and J every day, but you're not sure which healthy lunch box ideas for adults are also easy to make and nutritious.
While there's nothing wrong with a PB and J, it's understandable if you don't want to eat that every day. Continue reading to find out how to quickly pack a nutrient-dense, balanced meal using easy lunch box ideas!
What your lunch should include
While fruits and veggies are good for you, consuming a balanced meal goes beyond eating the rainbow.
It might be helpful to think of your lunch box as a plate. Using the MyPlate method, half should be filled with fruits and veggies, a fourth should have a protein source and the other quarter should have a carb-containing food. There are many choices you can add to each section of your plate.
Carb-containing options
Carbs are an important nutrient because they provide your body with the source of energy it prefers: glucose. Foods that contain carbs include Food For Life's Sprouted Whole Grain bread, English muffins like the Sprouted Grain Flax variety and tortillas like these Sprouted Whole Grain ones. Fruit, starchy vegetables - potatoes, peas, corn and squash - milk, yogurt and dessert items also have carbs.
Complex vs. simple carbs
Carbohydrates come in different forms. Simple ones - also called simple sugars - have a different structure than complex carbs and are digested quickly. Complex carbs contain more nutrients such as fiber and take longer to digest. As a result, complex carbs keep you full for a longer amount of time and prevent blood sugar swings.
Sources of simple carbs include candy and baked goods. While they provide less nutrition than complex ones, you can still enjoy them in small amounts.
Complex carbs are found in foods like potatoes, apples, chickpeas, brown rice and whole grain bread products like those from Food For Life!
Protein-packed options
Foods that contain protein provide us with lasting energy, general good health and the ability to create new cells. You can find this nutrient in options like meat, fish, eggs, black beans, nut butters and legumes such as chickpeas.
Don't forget about fiber
Plant-based foods like nuts, seeds, whole grains, fruits and vegetables provide you with fiber, which has many health benefits. It helps you feel more full for a longer period of time while adding bulk to your diet to improve digestion. Healthy lunch box ideas for adults include Food For Life's Ezekiel Sprouted Whole Grain Bread, Ezekiel Sprouted Whole Grain English Muffins and Ezekiel Whole Grain Pocket Bread which all provide fiber.
Why it's a good idea to pack your own lunch
Bringing your own lunch to work has a number of health benefits, but it doesn't mean you need to do so every single day. Aiming to pack your lunch most days of the week is a good goal and allows you to:
- Decrease your salt intake (Food For Life offers low-sodium options like this bread)
- Eat reasonable portion sizes
- Consume healthy fats (found in foods like nuts, seeds and olive oil)
- Avoid excessive amounts of added sugars
In the long run, your body will thank you for eating food from home.
Healthy lunch box ideas for adults
The options for what to add to your midday meal are endless, but we've compiled a list of easy lunch box ideas you can enjoy using various Food For Life products.
Try the following sandwiches on Ezekiel Flax Sprouted Whole Grain Bread:
Healthy and quick lunch ideas for work don't necessarily need to be on regular bread! Pocket Bread, English Muffins and tortillas also make a great base.
Consider trying one of these recipes:
- Greek Salad Wrap
- Turkey Cobb Sandwich
- Vegan Veggie Wrap
- Healthy Breakfast Sandwich
- Spinach and Feta Scrambled Egg Pita
These easy lunch box ideas would pair well with:
- Fresh fruit
- Raw or cooked veggies
- Cottage cheese
- Popcorn
- Yogurt
- Baked chips
- A sweet treat, such as dark chocolate or dates with peanut butter
Tips for saving time on packing your lunch
Life gets busy, and nobody wants to spend too much time preparing lunch for the next day. Keep these tips in mind so you can avoid spending a lot of time in the kitchen.
Plan ahead by cutting and washing your fruits and vegetables all at once. Keep them in small containers so you can grab and go throughout the week. Similarly, choose quick recipe ideas that can be made in 15 minutes or less.
Bringing leftovers is also a quick option, as all you need to do is put them in a container and add it to your lunch box the next morning.
Have fun with it
Food is a source of joy, and it's important to find healthy and quick lunch box ideas for work that you actually like. At the same time, consuming a variety of nutrients is important, and following the MyPlate method as a guide will make it easier to do so.
Consider trying different recipes using Food For Life's various products, and add different sides and sweet treats to your meal to keep lunch exciting.
To avoid spending a lot of time packing your lunch, put fruits and vegetables into containers you can quickly grab, and choose recipes that will take you a max of 15 minutes to make.
As you consider different healthy lunch box ideas for adults, think about which Food For Life products you'd like to try using our store locator.
