Healthy Bites: Pack the Perfect Lunch

Pack the Perfect Lunch

Variety and flavor help boost the mid-day meal

By Lydia Zerby

Busy days at work and having kids in school can make planning a wholesome lunch challenging. Packing a meal for the day can help you meet nutrition goals and keep more cash in your pocket. Lunch prep is easy when you pair foods from different food groups — focusing on protein — and use options to maintain variety.

Protein is essential for your body to stay healthy and work at its best. Proteins are made up of amino acids that function as building blocks for bones, muscles, cartilage, skin and blood. Research shows that proteinrich food keeps you energized and full longer, boosts immunity, lowers blood pressure and helps maintain weight loss. Follow these tips for making lunch prep easy and fun.

Keep a Stocked Pantry

Having a range of ingredients on hand will make the decision to prep lunches even easier. Knowing what food staples you and your family like is the perfect way to set yourself up for success when it comes to mixing and matching. Add in fresh fruits, vegetables and proteins, and you’re set!

Pantry Staples:

• Oats

• Whole-grain pasta

• Quinoa

• Brown rice

• Sweet potatoes

• Canned beans

• Spices and herbs

• Nut butters

• Raw nuts and seeds

• Olive oil

• Olive oil spray

• Low-sodium vegetable broth

• Canned fish

• Canned chicken

Spice It Up

Another way to add different flavors without adding calories is to try various herbs and spices. These lend freshness to a dish without requiring a menu overhaul. Spices also enhance dressings and dips, switching things up while pleasing your palette.

Shop In-Season

When planning meals, consider using in-season produce to encourage yourself to try something new. Plus, produce harvested at the peak of its season is typically less expensive and at its peak for nutrition and flavor. However, if the fruits or veggies you want aren’t in season, don’t be afraid to use frozen. Produce frozen right after harvest retains its nutritional value and is an economical choice.

Variety Is Key

To avoid “mealprep fatigue,” keep your lunches diverse by switching up the protein used. Try turkey tacos, pork in a pasta dish or hard-boiled eggs on a salad. Mixing and matching ingredients can be a great way to keep meals fresh while not spending too much time in the kitchen.