Does anyone have healthy and easy lunch ideas?

[Sam Lowry]

For years I've been eating a sandwich with whole grain bread, turkey, and cheese, along with an apple and a small piece of chocolate. I've been doing this for so long since sandwiches are easy to make, convenient to take to work in a lunch box, and reasonably tasty.

However, it's not terribly filling. I always have at least one snack in the afternoon, usually of dried fruit, and usually eat dinner as soon as I get home at 6 PM because I'm usually pretty hungry by then. Also I keep hearing how evil carbs are so that's been on my mind that decreasing my intake of carbs might be good.

So does anyone have any good ideas? It doesn't have to be as easy to make as a sandwich, but I don't want something that would take a lot of preparation and make my kitchen a mess. It doesn't have to be super healthy, but my goal has just been to eat healthier in general.

[LaurenIpsum]

I sometimes like to have yogurt with fruit - of course, this usually is only a part of my lunch, not the whole thing. I would sometimes have carrots & blue cheese with it, or maybe some nuts.

I like to use the full-fat Greek yogurt (Fage) because more fat = more fullness. I really think the "everything low-fat" mindset has gotten out of hand. It's not like I think we should all eat lard for 3 meals a day, but having yogurt (a natural product) with some fat is perfectly fine.

My favorite is to slice up a banana, and put it in a Tupperware container with some yogurt and a drizzle of honey. Or sometimes I will instead have the yogurt with a few spoonfuls of pomegranate juice with some berries. I just stir everything up and keep it in the breakroom refrigerator. Or if you don't have access to a fridge (like my husband) it usually stays cold in an insulated lunch bag with one of those gel cold-packs.

[Sam Lowry]

I sometimes like to have yogurt with fruit - of course, this usually is only a part of my lunch, not the whole thing. I would sometimes have carrots & blue cheese with it, or maybe some nuts.

I like to use the full-fat Greek yogurt (Fage) because more fat = more fullness. I really think the "everything low-fat" mindset has gotten out of hand. It's not like I think we should all eat lard for 3 meals a day, but having yogurt (a natural product) with some fat is perfectly fine.

My favorite is to slice up a banana, and put it in a Tupperware container with some yogurt and a drizzle of honey. Or sometimes I will instead have the yogurt with a few spoonfuls of pomegranate juice with some berries. I just stir everything up and keep it in the breakroom refrigerator. Or if you don't have access to a fridge (like my husband) it usually stays cold in an insulated lunch bag with one of those gel cold-packs.

I keep hearing about Greek yogurt. I'm planning on going to the grocery store tomorrow so I'll look for that. I agree with you on the "everything low-fat" mindset has gotten ridiculous so I'll look for the full-fat kind.

I do have access to a refrigerator at work. I also have access to a microwave, but prefer to avoid lunches that require use of it since there's often a line to use it.

[Sattua]

Are you willing to do prep on the weekend?

If so, on the weekends you can roast a turkey breast, boil a whole grain, and cut up some salad vegetables. Then take those quart-size takeout containers (or buy the equivalent) and put dressing in the bottom, then turkey, then grain, then veggies on top. Do five of them and grab one each morning. Keep one big bowl at work to toss it in.

All the protein and whole grain really keep me full. All the chewing makes me feel like I've really eaten something, too.

[Hello Again]

My lunch usually consists of:

-3-4 oz of cooked protein -- some leftover chicken, or roast beef sliced thick or egg salad or tuna salad-- in a tupperware.
+two large servings of raw veggies that I like (frequent flyers are snap peas, "grape" tomatoes, green pepper, baby carrots, or raw cauliflower with some oil, vinegar & italian spices... ). I tend to weigh things and my servings are usually 4 oz but you can't really overdo your veggie servings so go crazy. I pack up my veggie servings on the weekend so I can grab any two during the week.
+a approx 1oz slice of cheese (such as a slice of cheddar, one of those 'laughing cow" triangles, a mozzarella stick, or a "babybel" mini gouda)
+sugar free jello if I feel like it
+some nuts for a snack, about 1/4 - 1/3 cup (usually pistachios because it's hard to eat them fast or unthinkingly) with a big glass of iced tea (sugar free or just a little sugar)

By ditching the bread you save over 200 calories. I don't know about you but I'd rather have a nice little dessert like a couple of chocolate chip cookies after dinner than some dumb bread.

Edited to clarify: I LOVE me some bread but sandwich bread just isn't worth it to me. A piece of nice baguette witn soup, or a bagel on sunday, sure.

[elbows]

I am completely hooked on caesar salad with poached chicken. Take it to work all the time.

You can prep the romaine, enough for the week, and cover with a damp cloth then saran, and keep in your fridge. You need a plastic tub big enough to hold the romaine, and a tiny bottle for salad dressing of choice.

Poaching chicken couldn't be easier of course, just gently boil, (add anything you wish to the liquid, garlic, bbq sauce, soya sauce, salad dressing, truly anything!), cool, store in the fridge, in the juice you boiled it in, cover with saran.

Now to put it together, put dressing bottle in, then fill container with romaine, cover with damp paper towel, (to keep it all crispy!). In a small piece of saran, put some bacon bits and some parmesan, fold up and put in container, do the same with croutons, and again with some diced, poached chicken.

Lunch time, take all the bits out of container, add dressing to romaine, carefully mix, add croutons, bacon bits/parmesan, mix again, top with cubed chicken, sprinkle of pepper, enjoy!

It can all be prepared in advance, thrown together easily in the morning, is delicious and yummy and fresh, for lunch time, filling enough to get you through to dinner time, and very little mess to clean up. Quite inexpensive when compared to buying lunch.

[salinqmind]

I don't think OP is getting enough to eat, coming home starving. Some dried fruit as a snack is good, but not very filling. Maybe add some fruits or veggies to the lunch? Make pasta salad with that protein enriched pasta and add tuna or chicken, some chopped vegetables, with some olive oil and lemon dressing drizzled on? Low fat turkey and bean chili? Make a batch of steel-cut oats with dried fruit and nuts and bring a small portion for the afternoon snack? It's good for you and better than granola or trail mix alone.

[purplehorseshoe]

If you don't want to heat anything up at work, make a couscous salad such as this one (http://allrecipes.com/recipe/black-bean-and-couscous-salad/detail.aspx) or a quinoa salad (http://allrecipes.com/recipe/southwestern-quinoa-salad/detail.aspx)such as this one, chill, and take with you in the morning. Variations and additions are endless, and it's damn good both cold and at room temperature.

If you're already taking an apple to work, maybe for a change, slice and eat with a little peanut butter - that'll last longer. I also heartily vouch for the protein-packed portability of a hard-boiled egg - peel, slice and sprinkle with a little salt. (Dunno about you, but our breakroom features an endless supply of teeny-weeny salt and pepper packets.)

[Skammer]

Today I have a few Ritz crackers, an apple, a couple ounces of brie, and some almonds.

I'm pretty sure I'll be starving by 3:00 though.

[Sam Lowry]

Thanks everyone for the responses so far. Y'all have given me some ideas to get out of my sandwich rut.

I don't think OP is getting enough to eat, coming home starving. <snip>

I'm not crazy hungry when I get home, but you're probably right that I'm not getting enough to eat. I have trouble having a balanced diet- eating enough to be full and healthy, and not going overboard in restricting calories but also not going overboard in the other direction and eating too much and gaining back the 30 pounds I lost two years ago.


If you're already taking an apple to work, maybe for a change, slice and eat with a little peanut butter - that'll last longer. I also heartily vouch for the protein-packed portability of a hard-boiled egg - peel, slice and sprinkle with a little salt. (Dunno about you, but our breakroom features an endless supply of teeny-weeny salt and pepper packets.)

The peanut butter is a good idea, other than I LOVE peanut butter. I would end up eating most of the jar of peanut butter with a spoon. I usually don't buy peanut butter since I seem to be unable to eat it in moderation.

I like hard-boiled eggs, but was never taught how to make them. I've tried to make them a few times based on instructions I've found in various places, and it's never come out right. I'm not a hopeless cook; I'm able to cook eggs in other ways, and make many other recipes successfully, just so far hard-boiled eggs have escaped me. If anyone has good instructions for how to make hard-boiled eggs then I will try that again.

[Terr]

I like hard-boiled eggs, but was never taught how to make them. I've tried to make them a few times based on instructions I've found in various places, and it's never come out right. I'm not a hopeless cook; I'm able to cook eggs in other ways, and make many other recipes successfully, just so far hard-boiled eggs have escaped me. If anyone has good instructions for how to make hard-boiled eggs then I will try that again.
Srsly?

1. Put eggs in water. Add salt so they peel easier.
2. Boil water.
3. Let it boil for 15 min.
4. Drain water, put under cold running water for a couple of min. Again, so they peel easier.

It's not rocket science.

[Lukeinva]

It would be nice to have lunch like the French, where they make it the big meal of the day and have a small light supper. But they get two hours...

[Sam Lowry]

Srsly?

1. Put eggs in water. Add salt so they peel easier.
2. Boil water.
3. Let it boil for 15 min.
4. Drain water, put under cold running water for a couple of min. Again, so they peel easier.

It's not rocket science.

I know! I wouldn't admit to people IRL about this failing, but feel less ashamed admitting it here. It's been awhile but I'm guessing I didn't let them boil for long enough.

[Sattua]

I don't know if your lack of success with boiling eggs is about the yolks not being how you want them, or the shells being hard to peel off.

If you want hard yolks, once the water boils keep the heat on for 15 minutes like Terr said. If you want softer yolks, bring the water to a rolling boil then turn the heat off and let the pot sit for fifteen minutes. You start with cold water, so the eggs come up to temperature as the water warms--that's an important point.

If your eggs aren't peeling easily, then boil eggs that you bought a week or two ago, not new ones. As soon as you take them out of the water, run them under cold water and peel them. I've never had trouble peeling boiled eggs when I follow these instructions.

[lindsaybluth]

Trader joe's and Target have the cheapest Greek yogurts. Fage is expensive unless it's on sale.

Get a big tub or get individual serving sizes, your choice.

All the muscular/lean guys I know are obsessed with greek yogurt. Also, hardboiled eggs can't hurt either. When hungry and in doubt, add lean protein.

A bag of cut up veggies couldn't hurt either -- Hello Again's list was good. Make your own light ranch with low fat sour cream or even plain greek yogurt.

[Hello Again]

Srsly?

1. Put eggs in water. Add salt so they peel easier.
2. Boil water.
3. Let it boil for 15 min.
4. Drain water, put under cold running water for a couple of min. Again, so they peel easier.

It's not rocket science.
Even Easier:
Put eggs in water.
Boil water.
When water boils -- full, rolling boil -- Turn off heat. Leave eggs in water, pan on stove.
Remove eggs when water is cool.

According to Ina Garten (celebrity caterer) the yolks won't ever have a green film this way, and there's no timing or paying attention involved.

[purplehorseshoe]

... run them under cold water and peel them..

The less water-intensive and more environmentally friendly method is to get a bowl of ice water ready while the eggs are simmering.

Simmering. Not boiling. Most recipes involve putting eggs in cold water, enough to cover them by an inch or so, bringing the whole thing up to a boi, then shutting off the heat entirely, covering the pan, and letting the eggs cook gently in the residual heat. The exact time depends on how hard you like them cooked (I prefer the yolks to still be juuuuust barely liquid or at least still translucent in the very center) and how big your eggs are (the giant-ass free-range eggs we get at the farmer's market in summertime take way longer than "medium" eggs from the grocery store) so I won't address that part here.

[Purd Werfect]

I've noticed recently that my Safeway supermarket has peeled hard-boiled eggs for sale at 99 cents for a two pack. You're paying more for the convenience, but they're cooked to the correct doneness and they last in the fridge easily for a week or longer.

[purplehorseshoe]

...The peanut butter is a good idea, other than I LOVE peanut butter. I would end up eating most of the jar of peanut butter with a spoon. I usually don't buy peanut butter since I seem to be unable to eat it in moderation. . .

Jif and Smucker's both sell single-serving packets of PB. However, you're paying a shit-ton for the packaging in those cases. I'd recommend separating out a jar of PB into a bunch of small containers. (Ask the parents of a baby if you need little-bitty baby food jars for this - they can hook you UP.) Take one with you; leave the rest at home.

Along the protein idea ... do you like canned tuna? They sell it now in easy-to-open (no flicking tuna-water everywhere!) no-drain and very office-friendly containers now, and I've seen some versions that are even seasoned with lemon and pepper, or teriyaki-style, or what have you. I keep a few little things of tuna at my desk for hunger emergencies, occasionally bolstered by stirring one into a single-serving cup of EZ-Mac. (I know, I know, not the healthiest of options, but it's cheap, filling, shelf-stable and requires only the hot water dispenser.)

[needscoffee]

On hard-boiled eggs, there is a thin membrane holding the shell onto the egg. The way to peel the hard-boiled eggs is to roll them on the counter until the shells are completely broken up, which also will cause the membrane to tear open a bit. Then hold the egg under running water while loosening the shell, which allows the water to get under that membrane. Once it does, the shell will slide right off.

[Sam Lowry]

Thanks for the further advice regarding hard-boiled eggs.


Along the protein idea ... do you like canned tuna? They sell it now in easy-to-open (no flicking tuna-water everywhere!) no-drain and very office-friendly containers now, and I've seen some versions that are even seasoned with lemon and pepper, or teriyaki-style, or what have you. I keep a few little things of tuna at my desk for hunger emergencies, occasionally bolstered by stirring one into a single-serving cup of EZ-Mac. (I know, I know, not the healthiest of options, but it's cheap, filling, shelf-stable and requires only the hot water dispenser.)

That's a good idea. I do like canned tuna. I already have some in my pantry that I bought at some point in preparation for hurricane season. I will check to make sure it's not expired and maybe use it for lunch.

[salinqmind]

I think the tuna referred to comes in tinfoil packets, not cans. Salmon, too. No need to drain, cut open and scoop it out.

For your afternoon snack, you might try 'light' popcorn, already popped or make it at work in the micro if they let you. That's good for de-railing the hungries.

[purplehorseshoe]

It's in both foil pouches (http://starkist.com/all-about-pouch?gclid=CL6E7bqIpq4CFWm-tgodQxJ3Pw)and in tiny plastic tubs like this (http://www.globalpackagegallery.com/main.php?g2_view=core.DownloadItem&g2_itemId=18001&g2_serialNumber=2)now.

[Mama Zappa]

I know! I wouldn't admit to people IRL about this failing, but feel less ashamed admitting it here. It's been awhile but I'm guessing I didn't let them boil for long enough.
15 minutes at a boil is an awfully long time.

A *much* easier technique:

Put eggs in pan. Cover with lots of cold water. Set on stove. Bring to boil.

Immediately remove from burner, cover, and let sit for 12 minutes.

Rinse under cold water, remove from water, and let cool / put in fridge / peel and eat right away.

[Hockey Monkey]

You need to add some protein with your snack of dried fruit, like an ounce of good cheese, a hard boiled egg, some greek yogurt, etc. Have you tried quinoa? It's very versatile, can be eaten hot or cold. You can bulk up your lunch with a simple salad with a homemade vinaigrette.

Carbs burn off quickly. Proteins and fats keep you satiated longer. Your choice of whole grain bread is a better choice than a refined bread, and overall you are making good food choices. The dried fruit is really nothing but sugar, so you may want to swap it out for a piece of whole fruit instead. It's still sugar, but dried fruit is concentrated and you can eat more than if the fruit were not dried. I think you will feel a world of difference just by adding an additional protein to your snack.

[Sam Lowry]

Thanks again everyone for the help. I made the hard-boiled eggs like instructed, where you get the water boiling then take it off the burner and leave until water is cool, and they came out perfectly. One more question regarding this- how long do hard-boiled eggs last? I was thinking about making enough for several days on one evening but didn't know if they'd be funky after the 3rd or 4th day.

I'd never had Greek yogurt before, so I got some at the grocery store to try it out. I had to look carefully for the regular kind since most of them were made with 0% milk or other low fat ones, but I found a regular kind by Fage. It's pretty good, especially once I added some fruit.

Also I got an idea from Details Magazine. I subscribe to it for the eye candy but read some of the articles too. It had an article about "health" food that isn't that healthy, and it mentioned whole wheat bread and how you could replace it with lettuce to make a lettuce wrap. I usually buy lettuce anyway to make salads for dinner, so I thought that could work for me.

So for lunch today I had a lettuce wrap with turkey and cheese, a generous 1/2 cup of Greek yogurt with some blueberries and a few strawberries thrown in, two hard-boiled eggs, an apple, and a piece of chocolate. For a mid afternoon snack I had a piece of string cheese and a small serving of banana chips.

In the future I'm going to buy some quinoa and try that out. I also bought some pistachios and will bring them into work to have at my desk.

[lindsaybluth]

Half a cup of greek yogurt is only 4 ounces, so either have a full cup (8oz) or buy in the individual serving sizes (6oz). Will definitely fill ya up more!

Plain with Truvia is also very nice.

What are you eating for breakfast?

[Sam Lowry]

I'd rather not buy the individual servings of yogurt, since I think it's more expensive that way and definitely be more wasteful in packaging. But I might increase the amount of yogurt I put in a tupperware to take to work. I don't have any Truvia, but I might try getting some of that and trying it.

I had been having cereal and coconut milk for breakfast. It was some kind of wheat flake with strawberries and pretty good, but not terribly filling, and I would end up snacking too often in the morning. So recently I've been making smoothies instead and they're pretty tasty and and fairly filling. I get two bananas, some other fruit, some coconut milk, and a little bit of honey and blend it. I have bags of frozen strawberries, blueberries, pineapple, and peaches in my freezer and just throw in whatever I feel like. I make it in the evening and it makes two decent glass fulls so I have one glass the next morning and the other the morning after that. I'd seen various recipes that instructed using yogurt or orange juice or something, but I think my smoothies are fine without them.