Lunchtime is a crucial part of the day, not only for refueling our bodies but also for keeping our minds alert and focused. Unfortunately, it can be all too easy to fall into the trap of grabbing something quick and unhealthy or spending a lot of money on takeout. However, with a little bit of planning and preparation, it’s possible to enjoy healthy and delicious lunches that are also easy on the wallet. In this blog, we’ll explore some good, simple lunch ideas and share tips on how to prep your meals ahead of time.
- Mason Jar Salads Mason jar salads are a fantastic way to pack a lot of healthy ingredients into a single lunch container. Start by layering your favorite veggies, such as tomatoes, cucumbers, and bell peppers, at the bottom of the jar. Next, add some protein, like chicken, tofu, or chickpeas. Top it all off with some greens, such as spinach or kale, and finish with a dressing of your choice. By layering the ingredients in this way, you can keep the salad fresh for up to a week in the fridge. When you’re ready to eat, simply shake the jar to mix everything together.
- Wraps Wraps are a great option for lunch because they’re portable, easy to eat, and can be made with a variety of fillings. Start with a whole-grain wrap or tortilla, then add some protein, like grilled chicken or turkey slices. Next, add some veggies, such as lettuce, tomato, and cucumber. You can also add some hummus or avocado for a healthy dose of fats. Wrap it all up and pack it in your lunchbox. You can also prep the ingredients ahead of time and assemble the wraps just before eating.
- Soup Soup is a comforting and nourishing lunch option, especially during the colder months. You can make a big batch of soup on the weekend and portion it out into individual containers for easy grab-and-go lunches throughout the week. Try making a hearty vegetable soup with lots of colorful veggies, like carrots, sweet potatoes, and kale. You can also add some protein, like chicken or beans, to make it more filling.
- Pasta Salad Pasta salad is a versatile lunch option that can be made with a variety of ingredients. Start by cooking your favorite pasta, such as fusilli or penne, and let it cool. Add some veggies, such as cherry tomatoes, bell peppers, and olives. You can also add some protein, like diced chicken or canned tuna. Dress it all with a simple vinaigrette made with olive oil, vinegar, and Dijon mustard. Pasta salad can be stored in the fridge for up to four days.
- Buddha Bowls Buddha bowls are a trendy and nutritious lunch option that can be customized to your liking. Start with a base of grains, such as quinoa or brown rice, then add some protein, like tofu or tempeh. Next, add some veggies, such as roasted sweet potatoes, broccoli, and cauliflower. Top it all off with a healthy sauce, like tahini or miso dressing. Buddha bowls can be prepped ahead of time and stored in the fridge for up to four days.
Now that we’ve covered some good, simple lunch ideas, let’s talk about how to prep your meals ahead of time to make them healthy and less expensive.
- Plan your meals Take some time at the beginning of the week to plan out your lunches for the week ahead. This will help you stay organized and ensure that you have all the ingredients you need on hand. You can even make a grocery list to make shopping easier.
- Cook in bulk Cooking in bulk is a great way to save time and money. You can make a big batch of soup, chili, or roasted vegetables on the weekend and portion them out into individual containers for easy lunches throughout the week. This will also ensure that you always have healthy options on hand when you’re short on time.
- Use seasonal produce Choosing seasonal produce is not only better for the environment, but it can also be less expensive. When you buy produce that’s in season, it’s more likely to be locally sourced and therefore cheaper. Plus, seasonal produce is often at its peak flavor and nutritional value.
- Invest in reusable containers Investing in reusable containers is not only better for the environment, but it can also save you money in the long run. Instead of buying disposable containers, opt for reusable ones that you can use again and again. You can also use mason jars, which are affordable and versatile.
- Shop sales and discounts When you’re shopping for groceries, be sure to look for sales and discounts. Many stores offer weekly specials and coupons that can help you save money on your grocery bill. You can also buy in bulk to save money on staples like rice, beans, and oats.
In conclusion, there are plenty of good, simple lunch ideas that are both healthy and affordable. By planning ahead and prepping your meals, you can save time and money while also enjoying delicious and nutritious lunches. Whether you opt for mason jar salads, wraps, soup, pasta salad, or Buddha bowls, there are plenty of options to choose from. So next time you’re packing your lunch, try one of these ideas and see how easy and fun it can be to eat healthy and save money.