Pratical Weekday Lunch Ideas
tpayne0453
Posts: 52
I need some help. I am trying to cut back on sodium so there goes my lunchtime microwaveable meal...I am am not a huge fan of lunchmeat. Any thoughts to lower budget lunch ideas, or websites, that are easy to bring to work?
Thanks!!!
Thanks!!!
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Replies
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personally i'm low-budget but also a super-picky eater. so i'm far from perfect in my diet.
my lunches normally:
-lean pockets (check the label; i aim for under 600mg of sodium)
-individual portions of mac/cheese (same rule)
-half pbj/fruit, half a bagel with pb
-cereal (shredded wheat most recently)
-granola bar/fruit
-quesadilla w/ cheese/chicken
-or i just double-make whatever i have for dinner the night before
i've also heard of people doing greek yogurt as a meal, which is great, but personally i prefer something i can chew (it makes me think i'm more full). Also, try Pinterest; it has tons of meal ideas.0 -
I'm having lasanga roll ups from dashingdish.com you can get several servings from this0
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Cottage cheese with fruit, veggie side & whole wheat cackers
Broth based soup (many are high in sodium ... look for Amy's) - whole wheat cackers (or veggies if noodle soup) , fruit
Baked potato with green giant single serve broccoli & cheese - fruit side
Spinach (or romaine) salad with grilled chicken, mandarin oranges, snap peas, chow mein noodles (just a few) & Newman's Light Sesame Ginger dressing
Breakfast Lean Pockets (for lunch) ....... yum!0 -
I've tried something new and it seems to be working. Frozen mixed vegetables and a protein (usually leftover meat from the previous nights dinner). I put the frozen vegetables in a tupperware dish the night before, add spices and shake it up. The next morning, I put the dish in my lunch bag with a freezer pack thingy. By lunch time, the veggies are defrosted. I heat for a minute or so and i'm done.
Monday - leftover steak and mixed vegetables/brocolli
Today - leftover fish and mixed vegetables/ green beans
I buy the large bags of frozen vegetables and just dump some into the tupperware containor. There is little to no prep time, unless you want to count the 2 seconds it takes to shake some seasoning on the veggies.0 -
Amy's products have a "light in sodium" line with some healthy frozen entrees and soups.
http://www.amys.com/products/product-categories/light-in-sodium
I also like to do 1 serving of tri-color rotini pasta with lots of veggies like broccoli, carrots, onion, peppers, cauliflower for a pasta salad with some light balsamic dressing. You could add grilled chicken tenders as well.0 -
I just came across a bake bean burger which I eat on a whole grain roll and top with tomato....230 calories and very filling. I generally do not like "veggie burgers" but this recipe is quite good. I do eat a lot of salads for lunch which allows me more flexibility for my evening meal. There are times when I am very busy at work and find it hard to actually sit down to eat; so I drink a Almased shake with almond milk. I stay away from any packaged food because they are indeed high in sodium and are not very satisfying for the number calories they have. Good luck.0
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I've got a killer receipe for onion soup, low sodium, low calorie and very filling, and I'd be happy to share if you want it! See my lunch diary for today if you want specific nutritional breakdown. One batch makes 4 very substantial servings, I just have to figure out Friday's lunch, and that's usually leftovers anyways!
If you're not crazy about soup, try making a big healthy meal on Sunday and dividing it by 5. You can freeze them in indiviual portions, and then you can bring your own microwable meal to work! You have complete control of whats in it!0 -
Fresh fruits and veggies are always a good way to avoid calories and sodium.
I like to make enchiladas or quesadillas with shredded chicken, nonfat yogurt and reduced fat meixcan cheese. Throw some salsa on there, or fresh pico de gallo to really avoid the sodium and (often) get a fresher taste.0 -
This sounds good, thanks!!0
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For lunch I always do a meat (nothing fried, only baked), fruit, and veggie. I do not have carbs after lunch which helps a lot so I avoid pasta (my weakness) and potatoes. Also try hummus it is great with veggies or pretzels.0
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My typical lunch:
Tomato Sandwich, 2 serving
Special K Cracker Chips - Sour Cream & Onion, 13
Yocrunch - Lowfat Yogurt With Oreo Pieces
Calories 461, Fat 80 -
A warm meal will typically keep you filling full longer than a cold one. A nice thermos or work microwave can be your friend.
a lot of times, I'll toast my bread, nuke sandwich meat and have a great lunch.0 -
I like to put 5 egg whites in a microwaveable dish and then cut up 2 sclices of low sodium turkey bacon. You can also put in mushroom, cheese, spinach or whatever your want really. Microwave for 4 minutes and you have a fresh omlet! Very very yummy, high in protein and low in fat and sodium.0
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Try Kashi frozen entrees...they have WAY less sodium than say, Lean Cuisines & are DELICIOUS! I'm addicted to the pesto pasta primavera: )0
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Instead of lunch meat, I usually buy a rotisserie chicken from the super market, and use the white meat on sandwiches or wraps. It tastes so much better than lunch meat!0
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looking for ideas too0
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If you have to eat out, try the southwest salad from McDonald's. I'm not sure about the sodium but it is low in calories (1/2 package of dressing) and REALLY tasty. Lots of different flavors so I feel more satisfied.0
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I'm having a can of no sodium added tuna and a can of no sodium added beans for lunch.
Like 2.50 total.0 -
Also - instead of lunch meat:
Egg salad - 1 whole & 1 egg white - celery & a little bit of light mayo. Extra hard boiled egg white adds lots of protein & no fat.
Tuna salad - 1 can (5.5 oz) makes 2 days worth. 2 Tbl ea. light mayo & pickle relish0 -
When you cook dinner, make enough to bring for lunch as well
I usually make 2 lbs of chicken breast on sunday which makes up for most of my lunch and dinner Monday - Thursday.
I also make a ton of sauteed brussel sprouts and roasted broccoli and have those as my side dishes with the chicken.0 -
Great website for dinner items that can be taken as leftovers for lunch the next day: skinnytaste.com
I eat more frequent smaller meals throughout the day at work and bring some of these regularly:
- Greek Yogurt
- Fresh Fruit - whatever berries are on sale that week (put in yogurt depending on what I have on hand)
- Blue Diamond Almonds (24 nuts portioned out) - I like the dark chocolate and cinnamon flavors for an afternoon snack
- I bring one low carb/whole wheat wrap (Wrap-Itz brand) and a tupperware of what I have to fill it with when I am ready to eat such as: rice, black beans (rinsed to reduce sodium) corn and salsa or chicken salad made with fresh chopped chicken breast from the night before, light mayo, celery and brown mustard or immitation crab meat mixed with light mayo, brown mustard, celery, lemon juice....or really whatever you want to wrap up for lunch - I bring it in tupperware so I can portion it out and it also doesnt get soggy.
I used to buy lunch every day at work and realized how much I was spending (on top of the groceries I bought for home) as well as the unhealthy choices I was making...so I started bringing my lunch and snacks and it works great for me. What helped me the most was investing in good tupperware! Sounds kind of funny, but if you have a variety of sizes and lids that don't leak you can portion things out for each snack or meal making it much easier to pack a lunch for work. Bringing for me is much more economical and healthier than buying!0 -
Lunch meat is actually LOADED with sodium so you're better off without that!
Amy's Low Sodium Meals are a good but semi expensive microwave/easy option. Buy them at Target or a chain grocery store because Whole Foods charges RIDICULOUS prices. I really like the low sodium soups and indian meals!
Also Amy's Frozen Burrito's aren't too bad on sodium. The ones I like are 680 MG in sodium which isn't too terrible but I believe there are other with less.
I really like tomato, hummus, cucumber, carrot, baby spinach wraps. Basically hummus is amazing and you can add any veggie you want to it. It's also super easy to make your own if you have a food processor so you can control the ingredients and the sodium.
Avacado's added to anything will help you feel full !
I'm trying to watch sodium too, it's tough because i like you need easy meals I can prepare at work!0 -
I usually make up some tuna salad, egg salad, and/or chicken salad on Sunday nights for the week ahead. I have entered each of the recipes into my profile already (including the Sara Lee 45 calorie bread) so they are easy to add each day. With Scotch tape and a Sharpie, I label the containers with the serving size & calorie count (as reminders to me) and an expiration date 7 days out. Then, in the morning, all I have to do is throw a piece of bread on the scale, set it to zero, and measure out the "filling" the each sandwich. I like to pre-measure and label snack bags of baby carrot, nuts, etc too so I can just grab and go in the morning. Feel free to contact me if you're interested in any of my really simple recipes.0
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Lunch is usually leftovers from dinner - if I made extra. If not, I have a big salad with tuna for protein. I normally spend a day every couple of weeks stuffing my freezer full of grab and go things already packed and weighed with calories listed on the container so If I'm in a jam I can just grab one. I made a big pot of chili that's got about 180 calories for a cup, toss a pinch of cheese on it grab a slice of bread and I'm golden. Sometimes I'll have a sandwich / wrap, but if I do then I always pack everything separately and assemble it at work - I HATE soggy food!0
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Almost every day I bring a big salad (lettuce, tomatoes, cucumber) with some grilled chicken on the top and some feta cheese. Makes a super-tasty lunch, which is usually around 300 calories or so. I bring greek yogurt and fruit for snacks.0
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I usually have oatmeal and a Sargento lower sodium cheese stick or hard boiled eggs.0
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What I do a lot of the time is I'll buy some dry cheese tortolini, cook it the night before work, then the next morning make a pasta salad with it. I put cucumbers, tomatoes, italian dressing, carrots, and sometimes I'll just mix it with a cole slaw mix/shredded carrots. It's DELICIOUS and so easy! I usually have about 3/4 of a cup of the tortolini and just mix however much else i want. p.s. the tortolini doesn't have any sodium in it, just make sure you don't add salt when you boil it and you'll be good:)0
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Bag of 50/50 lettace and spinich, feta cheese, sunflower seeds, blueberries, green onion, green pepper and cucumbers will make me a lunch for a few days Easy and fresh!0
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Amy's products have a "light in sodium" line with some healthy frozen entrees and soups.
http://www.amys.com/products/product-categories/light-in-sodium
I also like to do 1 serving of tri-color rotini pasta with lots of veggies like broccoli, carrots, onion, peppers, cauliflower for a pasta salad with some light balsamic dressing. You could add grilled chicken tenders as well.
Amy's products are great! Especially if you're trying to eat less processed and more natural foods. There are also gluten-free alternatives. I also buy bags of organic Spinach and baby kale for a quick salad...spaghetti squash and organic marinaras.0 -
carrots and hummus
greek yogurt with a pack splenda fresh fruit mixed in or mashed up Great Grains type cereal from traders joes
I know it is hot outside, but soup is really fililng. Chili is much better for you than you think. Hot and sour soup (chinese)-low cal can eat alot, chili, blackbean soup and kind of veggie soup or veggie beef.
Cucumbers and tomatoes (as much as I can eat) with feta with LF salad dressing
Keep cheesy instant grits/rainsin, date walnut oatmeal, at my desk
Good Luck!0
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