Healthy Lunch Meal Prep
Mornings can be busy enough without the added stress of packing a healthy lunch. When life gets too busy, we often find ourselves at the bakery or our favourite local takeaway for a quick and easy lunch. Not only does this take a huge toll on our wallets, but it can slow down our progress and make it harder to stay on track with our health goals. Planning ahead and packing a healthy, balanced lunch provides us with the nutrients and energy we need to get through the rest of the day.
Whether you’re trying to lose weight, maintain a healthy weight, or simply looking to improve your overall health, having a list of lunch ideas that you enjoy and are easy to make, delicious, nutritious will make all the difference. Let’s talk about the importance of a healthy lunch plus some of our favourite lunches to meal prep.
The Importance of a Healthy Lunch After Weight Loss Surgery
Eating a healthy lunch can provide numerous benefits for both your body and mind. It is an essential part of a balanced and nutritious diet for anyone, but especially for those who have had weight loss surgery to help support their weight loss goals and overall health.
After weight loss surgery, your stomach size is reduced, meaning you can only eat small amounts of food at a time. It is therefore important to choose nutrient-dense foods that will provide you with the necessary nutrients and leave you feeling satisfied without consuming too many calories. Eating a balanced lunch at a regular time each day can increase your energy levels, improve concentration, boost your mood, and help you to avoid overeating later in the day.
What Makes a Balanced Lunch?
A balanced lunch should contain a variety of nutrients to keep you feeling full and satisfied, as well as providing your body with the nutrients it needs. Your meal should include a source of lean protein, such as chicken, fish, tofu or beans. For long lasting energy, it should also include complex carbohydrates from whole grains like quinoa, brown rice, or whole grain bread. Having a serving of vegetables is important as they are rich in vitamins, minerals and fibre. And to top it off you should have a healthy fat like nuts, seeds or avocado to support heart health and brain function.
Meal Prep Ideas for a Healthy, Balanced Lunch
Here are some healthy meal prep ideas for a balanced lunch that are easy to make, nutritious and delicious.
- Chicken quinoa bowl with roasted vegetables, avocado, and a drizzle of olive oil.
- Zucchini slice.
- Tinned tuna or salmon with a canned three bean mix and couscous.
- Tuna salad with whole grain crackers, carrots and hummus.
- Mediterranean pizza.
- Mountain bread wrap with turkey or chicken, tzatziki, and pre-made shredded salad kit.
- Lean beef mince with passata sauce and wholemeal or legume pasta.
- Cheesy vegetable fritters.
- Greek-style salad with chickpeas or chicken, feta, cucumber, and simple vinaigrette.
- Leftover lentil and sweet potato curry with brown rice and steamed broccoli.
- Whole grain crackers with egg, chives and mayo.
- Slow cooked Mexican chicken.
Meal prepping is a valuable tool for anyone looking to simplify meal time and eat healthier. Preparing a nutritious and healthy lunch in advance can help you control portion sizes, reduce the temptation to reach for unhealthy foods, increase nutrient intake, and promote healthy eating habits. No matter what stage of your weight loss journey you are at, meal prepping your lunch can be a simple and effective way to start your day on the right track. With a little planning and preparation, you can enjoy healthy and delicious lunches every day, no matter your schedule!