The key to a healthy lunchbox is about maximizing your nutrition through balance and variety.
Here’s a simple guide:
I aim to have 1/4 of my lunch as protein. It supports our immune system and keeps our skin, hair and nails in tip top condition. Aim to include a palm sized portion which is around 20-30g to help with appetite control.
Lunch Protein Examples: a fillet of chicken, a fillet of salmon, two hard boiled eggs or as a vegetarian/vegan option 200g or ½ block tofu.
I generally aim for ¼ of my lunch to be filled with wholegrain carbohydrates.
Lunch Carbohydrate Examples: 4 tablespoons cooked pasta or rice, 2 slices of bread/1 wrap/1 whole meal pitta, 3-4 rice cakes or oatcakes.
I aim for 1/2 of my lunch to be vegetables.
Lunch Vegetable Examples: stir fried vegetable portion, salad leaves, a bowl of vegetable soup or roasted vegetables portion.
These are a super idea to add at lunchtime. I aim to add 1-2 tablespoons of good fats to my lunch.
Lunch Fats Examples: 2 tablespoons mashed avocado, 2 tablespoons peanut butter, 2 tablespoons extra virgin olive oil, 2 tablespoons nuts/seeds.
This is a key part to remember in your lunch. You want to get fluid in. Aim to grab a big glass of water with your lunch.