A dietitians guide to no fuss lunches

Author: Nicole Saliba, Accredited Practising Dietitian   Date Posted:10 February 2022 

Need some inspiration when it comes to what to make and eat for lunch? You are definitely not alone. Instead of resorting to takeaway try some of these nutritious, delicious and time-efficient options. Our resident dietitian Nicky from Eatsense has got you covered in this week's blog.

 

  1. Premade meals/prepped meals:

Why not try cooking some extra dinner or preparing a meal for the week? These meals work well reheated:

  • Zucchini Slice or Frittata or why not try the Active Foods Roast Pumpkin and Feta Breakfast Bar 
  • Chicken/beef/tofu curry with vegetables and basmati or brown rice
  • Slow cooker casserole with sweet potato or basmati or brown rice
  • Mexican mince with lean chicken, beef or turkey mince or black beans cooked with mexican seasoning and crushed tomatoes served with salad, a wholemeal wrap, brown or basmati rice or roasted sweet potato
  • Bolognese made with lentils or lean mince
  • An Activate Foods ready made meal!

 

  1. Eggs:

Eggs are so versatile, nutritious and cheap! If you are working from home why not try cooking up an omelette with some chopped veggies and cheese, poach, scramble of fry some eggs in some extra-virgin olive oil and serve on sourdough or seeded bread with avocado or if you are heading into the office try cooking  up a zucchini slice or frittata. I love pairing the Activate Foods Paleo Bar with a side salad or left over roasted vegetables.

 

  1. Wraps or Sandwiches:

Bread gets such a bad wrap but when the right brand is chosen in can be a wonderful source of fibre (think of feeding those good gut bugs) and a great source of slow-burning energy to help keep you full and the afternoon munchies at bay. Choose a good quality bread such as sourdough, soy & linseed or a good quality grainy bread. Add a protein like roast chicken, lean meat, mexican mince, four bean mix, marinated tofu, tuna, salmon, sardines, a vegetable pattie or falafels. And don’t forget to add some plants like hummus, avocado and fresh salad.

 

  1. Soups:

I can’t mention soups without mentioning with delicious ones on offer at Activate Foods The lemongrass & ginger chicken noodle soup and laksa are personal favourites. Home made soups freeze really well just remember to add some protein to your soups like legumes or chicken to help keep you full and don’t be scared to serve a slice of high fibre bread or good quality seeded crackers with your soup! I also love  the @pitangosoups which you can purchase from @colessupermarkets and @woolworths_au.

  1. Salads

Salads can be satisfying and delicious with a few key ingredients. I love the Dukkah chicken salad and Balinese Chicken salad from Activate Foods. Start with a base of salad vegetables such as mixed greens, shredded cabbage or a dry coleslaw mix. Add some colour like tomato, capsicum, cucumber or sprouts. Add some healthy fats like cheese, avocado, nuts, seeds or olives. Add a protein like roast chicken, falafels, cooked beans, roast meat, tofu, tuna, salmon, prawns or a vegetable pattie. Add a little carb like roasted sweet potato, brown rice, quinoa or corn. Finish with a dressing. My personal favourite is some good quality extra-virgin olive oil mixed with some lemon, pesto or balsamic vinegar.

 

  1. Mexican Bowls:

Who doesn’t love a good Mexican burrito bowl? They take no time to make and reheat really well. Cook up 500g of diced chicken breast, lean mince or tinned black beans in a sachet of taco seasoning and add 1 can of crushed tomatoes. Served with cooked rice or sweet potato and some corn. You can add salad, avocado and cheese too!

 

Is 2022 the year you want to improve your health and prioritise self-care? Why not book in with one of the friendly dietitians at Eatsense. Book an appointment here: https://eatsense.com.au/contact-book-appointment/


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