I’ve found that while lots of people do well with breakfast and dinner, lunch often falls behind a bit in nutrition stakes.
So what’s a good lunch? It’s a mixture of lean protein, wholegrain/low GI carbohydrates, vegetables and a little healthy fats.
A small portion of wholegrain carbohydrates provides a steady release of energy throughout the afternoon, while lean protein helps keep you feeling fuller for longer. At lunch, we still want to make sure we’re getting a serve of vegetables – minimum 1 cup of vegetables is a good guideline. Last but not least, a serve of healthy fats is important too – some nuts, avocado or olive oil are good additions to get a dose for good skin and heart health.
Vegetable base ideas:
- Cherry tomatoes, cucumber slices, black olives, red onion and baby spinach
- Grated carrot, avocado slices, rocket, baby spinach, red onion
- Baby beetroot, sprouts, grated carrot
- roasted pumpkin + Brussels sprouts with red onion
Image found here
- brown rice
- wholegrain wrap/bread/bread roll
- pumpkin (counts as a vegetable and carbohydrate serve, but is less starchy than potato/kumara)
- Chickpeas (these provide carbohydrate also)
- Lentils (these provide carbohydrate also)
- lean red meat (left overs are good)
- avocado (1/4 small avocado is a serving size)
- olive oil, or olive oil based dressing
- macadamia nut oil
- avocado oil
Here’s what it might look like:
1. Superfoods salad
Here we have lots of different coloured vegetables/kumara as our source of healthy carbohydrates/1 tablespoon of pumpkin seeds as our healthy fats. Add 1/2 a cup of chickpeas or 50g of chicken and you’ll have a filling, nutrient rich lunch.
2. Mini Frittatas
The egg here gives you a good source of protein. Serve with some veges on the side along with a sprinkle of seeds for a healthy lunch. Find the recipe here
3.Pumpkin and Chickpea Salad
Add a handful or two of baby spinach for extra vegetables and you’ve got a great lunch. Find the recipe here
What’s your favourite healthy lunch?