Some of the best lunch choices
Soup and a sandwich
Not only will the vegetable bulk in the soup help to keep you full but the serve of carbs and protein via some egg, tuna or chicken on a sandwich or wrap will fill you for several hours. The key is to make sure the sandwich or wrap are small, not the jumbo size serves we generally have access to in food courts.
A substantial salad
2-3 cups of salad ingredients along with a palm sized portion of protein such as chicken breast, lean lamb, salmon or a couple of eggs and a decent serve of carbs via a slice of wholegrain bread, ½ – 1 cup brown rice, sweet potato or beans along with some good fat will keep you satisfied for several hours. And remember that you are always better to make your own salad as food court options tend to be packed with extra fats and calories coming from cheese, nuts and lashings of dressing.
The perfect mix includes 1-2 brown rice rolls served with sashimi, edamame and seaweed salad so you achieve a low calorie, high protein lunch that will satisfy you until late afternoon.
The beauty with leftovers is not only that they are cost effective but you can completely control your calorie intake and as it is lunch you can also include a decent serve of carbs via rice, pasta or potato without impacting your weight loss attempts. You may have also noticed that enjoying a hot meal at lunch is much more satisfying than a comparatively unappealing salad or sandwich that you have been used to grabbing for years if not decades. Good options include stir fry with brown rice, a serve of pasta with tuna and salad or mini frittata muffins and salad.
Chances are you have never thought about eating a potato for lunch let alone at work but if you consider that a single potato is a perfect portion of carbs; you can cook it in minutes in the microwave and then stuff it with your favourite protein – tuna, salmon, chicken or beans and top it with delicious sides such as avo, cheese, a little sour cream, chili or mayo and serve with salad, a stuffed potato goes down as one of the cheapest and most filling lunches there is.