Just Ask Jase: Easy work lunches

Hi Jase,

What are some easy to make foods that I can take to work with me for snacks / lunch?

Sincerely,

Hungry and Time Poor.

 

Great question!

Simplicity and good nutrition can go hand in hand, with the burden of time being blamed for the downfall of so many people’s quest for good nutrition.

Meal preparation is definitely the key to addressing time constraints and your own nutrition requirements, however most people fail as they do not know where to begin. Essentially, good nutrition is comprised three key areas, whole foods, variety and moderation. No deprivation, no starvation, and certainly does not need to be found within a box!

If you can prepare your meals in advance, here are some great options:

1. Last night’s leftovers: If you make extra of that pasta, frittata, roast dinner, or gourmet salad you can definitely use it for lunch the next day. One benefit is that foods can actually have their flavour further develop overnight after cooking so it could taste even better! Be mindful of food safety though, and reheat well whilst ensuring adequate storage within a cooler bag or fridge at work.
2. Frozen Meals: With such a great array of frozen meals on the market, and supermarkets just about on every corner this could be a time saver and guaranteed ticket to a tasty and nutritious meal. Be sure to watch portion sizes as some can be very heavy in fat and calories. A good rule for most people is that if the meal contains less than 400 calories or per serve it is acceptable for a main meal. Be careful though, as these meals are often very heavy in sodium to preserve them which can impact your blood pressure long term.
3. Bulk ingredients: If you don’t have time to make a meal, why not pack a bag of mixed lettuce from the supermarket, a tomato, cucumber, a slice of low fat cheese, a ¼ of an avocado and some wholemeal bread or a wrap. Instant salad sandwich that could be toasted if you are lucky enough to have a sandwich press at work! Or you could take a tin of tuna, salmon or two boiled eggs and make a healthy salad.

In regards to snacks, think whole foods again. Nothing beats a piece of fruit, a small amount (30g) of nuts (any variety) or a Cruskit or Ryvita with a light spread your favourite spread (peanut butter, Vegemite, jam). Even if you do have a prepared muesli bar, as with all snacks if you ensure they don’t exceed 150 calories or 600 kilojoules you general have a suitable choice calorie wise.

To further enhance the quality, try to choose a snack with a decent protein content to aid satiety and make you feel fuller for longer. For this perhaps you could use low fat cottage cheese on your crackers, try one of the new Chobani Mezze Dip ranges with some veggie sticks, or have a 95g tin of tuna (yes even the ones with flavours and in oil that you love).

The key with nutrition is to priortise your nutrition. As I always say, think of food as fuel. Power yourself with quality fuels to feel and perform at your best. Enjoy everything in moderation and give your meals the planning and preparation time they deserve. After all, we only get one body, best to look after it!

 

— Jase

 

 

Got a nutrition or training question? Or just want to know how to become better than yesterday?

Just Ask Jase via justaskjase@grassroots-sports.com.au