I often find myself feeling shame about even the simple task of packing a lunch. I tell myself that there are many ways to “fail” at this task:
I packed my child something simple and boring when Pinterest gives me so many creative ways to cut a sandwich.
I packed something with a plastic wrapper when I strive to be low-waste.
I packed a cookie or chips when I know those won’t serve my body later.
The truth is, every time you pack a meal for later, you are giving a gift to your future self (or child). You are saving your future self money, providing nutrients and energy to keep your future self going, and you are saving your future self time spent meal prepping or going out to lunch. You are such a winner. Shame has no place here!
With that out of the way, here is the simple way I try to pack nutritious lunches:
The magic formula
Protein + fat + nutritious carb = a lunch that will give you energy all afternoon!
Protein
Try to include protein in every meal to keep your blood sugar from spiking and crashing. Protein will also help maintain muscle mass, and prevent pre diabetes and diabetes.
Fat
Fat from real foods (versus highly refined oils) will fuel your brain and keep you full until your next snack or meal. Try adding more butter, avocado-oil mayo, avocado slices, cheese or nut butters.
Carbs
from vegetables or fruits (versus pretzels, sugary drinks, cookies, etc.) will give you more fiber and anti-inflammatory compounds in your meal. You will also avoid the slump that comes with eating foods that quickly break down into sugar!
Some of my go-to quick lunches:
1. Protein shakes: a great option when you want quick nutrition without cooking. You can make a protein shake the night before, freeze it in an ice cube tray, and bring the cubes in a thermos to work. They should be thawed by lunchtime! I load mine up with protein powder, lots of peanut butter, milk, frozen banana (carbs), spinach, ice cubes and avocado or cream to add fat. If your shake is just fruit and water, you will be hungry later!!
2. The “snacky lunch”: nitrate-free deli meat (protein), cubed pepper jack cheese (protein + fat), almond flour crackers (fat + carb), pickles, and a fruit (carb) is my favorite.
3. Indian food packets from Trader Joe’s (with lentils or beans as the protein) + rice or quinoa (carb) + full-fat yogurt (fat). These are GREAT to have as a back-pocket meal when you want something warm + nutritious right away!
So remember…
If you have included a protein, a fat from real food, and a carb (especially a carb that isn’t sugar-laden), you have given yourself a real gift later in the day! Your lunches don’t have to be creative, different every time, or packed with ten superfoods to count.
Keep it simple, be kind to yourself, and add in more protein and fat to feel great this fall!