As most of us know, in order to lose weight or maintain weight, you need to eat clean and healthy. Eating out is convenient but may not be the best choice as added ingredients can increase the calorie count significantly. In order to take control of what you’re eating calorically and quality wise, it’s best to bring your meals with you.
1. Sandwiches – Sandwiches are traditionally the easiest meal to take on the go. They are easy to prepare and can be wrapped up with foil, plastic wrap or placed in a plastic bad. Plus, you’ve got so many options when putting together your sandwich. Keep in mind; it’s important to get in a whole grain, lean protein, vegetables and some type of monounsaturated fat. Choose from whole wheat bread, 7 grain sprouted bread or even rye for flavor. Add in lean chicken, turkey, ham or roast beef and top with lots of healthy veggies like tomato, lettuce, bell pepper and mushrooms. Add a small slice of fresh mozzarella, a little bit of olive oil and you’ve got a perfectly healthy, tasty sandwich. Wrap it up, place in a small carry cooler and go!
2. Pita – Much like the sandwich, pita is an easy way to make a “to go” lunch meal. Stuff your whole wheat pita full of fresh vegetables; add in a sprinkle of feta or blue cheese and in grilled chicken or fish. Drizzle with olive oil or a low cal salad dressing for flavor and fat. Nuts, seeds and spices are also great ways to dress up your pita and add a burst of flavors and texture. Slip your pita into a plastic bag or wrap up and take with you to the office. These are great for lunches for kids as well. They pack well and are a departure from the regular sandwich. Yum!
3. Pasta Salad – Requiring a little bit more prep time, pasta salads are another way to get in all of your macronutrients in one meal. Boil some water and add your favorite type of whole wheat pasta. Grill chicken, fish, beef or pork for your protein choice. Chop your favorite veggies and throw everything into one big blow. Mix with olive oil or coconut oil for a slightly sweeter taste, season and you’ve got a meal for days. Divide your pasta salad up into portions and place in plastic containers or baggies. This makes for an easy lunch to take with you. With endless options for ingredients, the flavor of a pasta salad can change easily giving you many flavor palettes to choose from.
4. Egg Salad – The good old salad is easy and inexpensive to make. Grab a carton of eggs and boil away! Once your eggs are cooked to your desired temperature, chop and throw in a bowl. Mix them up with soy mayo or olive oil mayo. Add a little salt and pepper and you’re done! If you like a little bit of a crunchier texture, add in thinly sliced celery. Smother your favorite whole grain bread with your egg salad mixture and you’ve got a whole meal in just a few minutes.
5. Chicken Salad – Chicken salad is so versatile and also offers a number of ingredient options to change the flavor of your meal. Prepare chicken breasts to your liking by grilling, baking, boiling, etc. Chop up your chicken into large or small chunks and mix with your choice of veggies including celery, tomato and broccoli. You can also go the fruit route and mix with grapes or berries. Add in nuts such as walnuts, pecans or cashews for texture and monounsaturated fat, dress with low fat plain yogurt or mayo and mix all together. Chicken salad can be made into a sandwich, put in a pita or eaten alone. Easy to make and easy to take, chicken salad provides a balanced meal for on the go.
Easy to take, easy to control lunches are so important not only in weight loss but also for optimal health. Not knowing what you are eating is a problem because you can only estimate what you’re taking into your body. Know what you are eating and have faith that you are taking in the best ingredients by making these quick, easy lunches. Your body will thank you for it with results on the scale and your overall health!
