Easy, Healthy Budget Lunch Ideas from an Online Nutrition Expert – Virtual Dietitian

 

Generations change. We went from baby boomers to gen X, gen Y, millennials, gen Zs and this new so-far-unnamed generation going through primary, middle, and high school. Ideals change. The way we work changes. Technology changes. But there’s something steadfast through all of it: that good old lunch box smell – fermented something with milk-gone-funky, accompanied with the “What did you pack for my lunch?” whine.

It’s reassuring to know that some things simply don’t change. And the frustration of finding new things to pack, creative ways to cram nutrition in tasty bites, is a challenge we’ve all faced through the ages (with the exception of the 1970s Hostess craze).

School is starting, and so are the daily packed lunch and snack battles. Or … you might be tired of the same corner lunch place near the office. Homemade, healthy, budget lunches might be the best way to reach your wellness and weight loss goals.

We hope to relieve some of the what’s-for-lunch stress with these easy-to-prepare (really!), economic, nutrition-crammed, delicious lunch ideas.

  1. Get creative. Try whole-wheat tortillas, pita bread, multi-grain bagels, or pumpkin pancakes instead of just … plain, sliced bread. Or, skip out on breads all together, and pack hummus, peanut butter, guacamole, or yogurt dips for fruits, vegetables, or pretzel sticks.
  2. Leftover roasted chicken, cubed and paired with your favorite cheese, leftover pizza, leftover taco makings, leftover pasta – all make for a great lunch to pack and snack on. It also ensures less waste.
  3. Muffins are a great way to get a much-needed energy boost. Pear oatmeal, apple, pumpkin bran are great snack choices. Reduce sugar by 1/3 in the recipes.
  4. What’s for lunch?
    1. Roasted chicken and cheese wraps. (Use last night’s leftovers!)
    2. Lettuce wraps. Chicken with a dash of teriyaki sauce in crisp lettuce leaves and sesame seeds.
    3. Fruit salad with yogurt (plain), and a drizzle of honey
    4. Bagel pizzas (Top a bagel with tomato sauce. Use your leftover roasted chicken, veggies, and melt mozzarella).
    5. Sub sandwiches with leftover roast beef (turkey, chicken, even meatloaf), on whole-grain bread or in pita bread, with yummy toppings.
    6. Salad in a jar! Layer a jar with your favorite salad elements (dressing, arugula, buffalo mozarella, roasted almonds, quinoa, shredded carrots), shake, and eat.
    7. Whole-grain pasta with edamame, cheese, tuna or leftover chicken, and other favorites. Toss with a light vinaigrette.

 

Lunchtime and snack time don’t have to be boring. Get organized with a grocery list and plan your week of lunches. Get excited about new flavors and re-inventing the classics. The variety will have everyone grumbling less, eating healthier, and, hopefully, bringing a little more peace to the rush-to-get-ready in the morning!