UK dietitian Lucy Jones shared five simple, nutrient-loaded lunches that are perfect for packing for the office, all of which are budget-friendly. Her recipes include 10-minute meals, plant-based lunch options, low-carb salads, lentil dishes, and budget-friendly sandwiches. These lunches are quick and easy to prepare, making them a great option for busy individuals who want to eat healthily without spending a lot of money.
For a quick and easy lunch option, Jones suggests a 10-minute meal consisting of a whole wheat pita filled with hummus, veggies such as cucumbers, tomatoes, and bell peppers, and feta cheese. Adding in ingredients like halloumi cheese, roasted red peppers, or hard-boiled eggs can add variety to the meal. Jones also recommends a homemade dressing made with yogurt, lemon juice, olive oil, herbs, salt, and pepper for added flavor.
Jones also advocates for plant-based lunches such as buddha bowls, which are one-bowl meals filled with grains, veggies, and plant-based proteins like tofu or edamame beans. Avocado is a key ingredient in these bowls due to its healthy fats that aid in nutrient absorption and satiety. She also advises on a lemon vinaigrette dressing to be packed separately to prevent the bowl from getting soggy.
For those looking to reduce their carbohydrate intake, Jones recommends a low-carb salad packed with spinach, grilled chicken or salmon, and low-carb veggies like avocado, tomatoes, and cucumber. Nuts and seeds can be added for healthy fats and crunch, along with a simple balsamic and olive oil dressing. Low-carb diets have been shown to offer various health benefits, including weight loss, improved blood sugar levels, and reduced inflammation.
Lentils are a great option for protein and fiber in lunches, with options ranging from salads to stews or chilis. Cooking a batch of lentils at the beginning of the week allows for quick and easy meal preparation. Mixing lentils with ingredients like beetroots, kale, or red cabbage can create flavorful and satisfying salads. Two hot lentil lunch recipes include a spiced lentil and sweet potato stew and a smoky lentil chili, offering a warm and hearty option for colder days.
A budget-friendly option for lunch is sandwiches made with canned fish like mackerel, sardines, or salmon. These sandwiches are quick to make and contain healthy fats. You can also make salads with ingredients like iceberg lettuce, cucumber, tomatoes, eggs, chickpeas, and bacon, topped with a yogurt-based dressing. Both options are not only cost-effective but also provide a delicious and nutritious lunch choice.
