We kicked off our #LunchHourMakeover series yesterday with 5 healthy reasons to pack your lunch. Today we are providing you with the tools to make a healthy lunch happen!
The key to packing the most appetizing and healthy lunches is being prepared. Check out our 3 easy steps for creating your own meal plan!
Step #1 Use the Portion Plate
Create your healthy lunch by composing each meal of 50% vegetables, 25% lean protein and 25% healthy carbohydrates. Check out some examples below, and be sure to check back on our blog tomorrow for more recipe ideas!
- A turkey sandwich (protein) on whole wheat bread (carb) with baby carrots (vegetable)
- A spinach salad (vegetable) with grilled chicken (protein) and strawberries (carb)
- Leftover pork loin (protein) with ½ of a sweet potato (carb) and green beans (vegetable)
Step #2 Plan Your Meals
Using the Pure Barre portion plate above as a guide, print off our Pure Barre work week meal planner (and make lots of copies). Start with the activities you already have scheduled during the week. Do you know that you will have leftovers on Wednesday? Have a birthday lunch on Friday? Write it down and plan around these events. Go back through and fill in the empty boxes with healthy and appetizing lunch options! This will also help keep you accountable.
Step #3 Create Your Grocery List
After you have completed your work week meal planner, it is time to create your grocery list! When in the grocery store, save time and money by shopping the perimeter of the store. Make you way around the outside of the store (think fresh produce, meat and dairy) and select only 2-3 aisles to go walk down. Most of the foods that fall into the grocery store aisles are processed (often carbs) that are considered a treat rather than an everyday food. Select your aisles carefully to find foods such as nuts/seeds, frozen vegetables, whole grain pasta and rice.
Organize your grocery list into the following categories for easy and efficient shopping:
- Fresh produce (should be at least 50% of your list)
- Lean Meats
- Whole grains/Nuts/Other (should be 25% or less)
- Miscellaneous non-food household items (i.e. paper towels)
Tune into our blog all this week for our #LunchHourMakeover series! We will give you meal ideas, tips and tools for brown bag success.