Bringing your lunch to work instead of eating out can not only help you save money, but calories too. It is important, however to avoid pre-packaged items that contain additional calories and preservatives. For some of us, peanut butter and jelly may still be a staple. If it is, switch to natural peanut butter and use a low sugar jam or preserve. Stay away from pre-packaged cakes and pies. They are loaded with carbs and sugar. Instead, opt for a low-sugar energy or protein bar. There are many different varieties. For sandwiches, try wraps instead. Many health food stores make delicious whole wheat or spinach tortillas which you can use for these.
I like to pack fresh veggies and dip them in natural peanut butter. Cucumbers dipped in salsa or baby carrots dipped in guacamole are also a delicious treat. Here is another quick tip. Grill some chicken on Sunday and cut it up for fresh salads for Monday and Tuesday. Tuesday evening pick another protein choice and prepare your lunches for Wednesday and Thursday. On Friday, go out to lunch with some friends to break up the pace, but be sure to order something healthy.
Here are some lunch suggestions from my Fitness Answer Meal Plan:
Egg Salad Wrap
1 whole hard boiled egg
2 hard-boiled egg whites
1 teaspoon of dried parsley
1 tbsp. of Dijon mustard
1 low-carb tortilla wrap
2 oz. of fresh baby spinach
Mix all ingredients in bowl. Layer tortilla with spinach. Add in egg mixture and roll up.
Red Pepper Chicken Salad Wrap
• 6 oz. of grilled diced chicken
• 1 tbs. of red pepper and eggplant spread (found in the ethnic food aisle at grocery store)
• 1 whole wheat low-carb tortilla
• 2 oz. of fresh baby spinach
Spread red pepper spread on tortilla. Layer spinach, followed by chicken. Roll up and enjoy.
Grilled roasted pepper and chicken salad
• 1 grilled or broiled chicken breast, cut into strips
• 1 jar roasted red peppers, cut into strips
• 1 tsp. olive oil
• 1 tsp. balsamic vinegar
• 3 tsp. white vinegar
• 1 tsp. minced garlic
• 1/4 tsp. dry mustard
• 1/8 cup chopped red onion
• 1/2 cup cherry tomatoes, halved
• 1 cup of Romaine lettuce
Blend oil, vinegars, garlic and dry mustard in a large bowl until well mixed and set aside. Place lettuce, tomato, chicken, peppers and onion in large salad bowl. Pour oil/vinegar mixture on top and toss.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.