Jump to content
Healthy and filling lunch ideas?
16 replies to this topic
Posted 18 January 2013 - 08:25 PM
I've been far more health conscious the past few weeks. Lunch's previously (mostly at work) were leftovers, toasted sandwiches or the cafe' (think airline type food ... zero taste, excellent presentation )
I've been taking things like - mountain bread wraps filled with light cheese, avocado, mung beans/sprouts, cucumber, tomato and lettuce, a mixed salad with a couple of boiled eggs or, brown rice crackers with sliced cucumber, tomato, avocado, cheese and sometimes a handful of olives.
By late afternoon I could eat the leg of my desk chair. While I'm certainly adopting a healthier style of eating during lunch, it's hardly filling a hole in my tooth!
Could the health conscious give me some ideas on healthy lunch's which include the right balance of protein, carbs etc. (I'm clueless when it comes to this stuff) that will keep me fuller, longer. I do have a piece of fruit in the afternoon to combat the hungry's but, I'm still inclined to raid the charity chocolates because I'm so hungry.
No weight issues (although, I'm a few kilo's over my ideal weight), no allergies and my only dislike is seafood.
Posted 18 January 2013 - 08:30 PM
It's OK to have arvo tea! An apple or a small yoghurt or a handful of nuts would probably do the trick.
Posted 18 January 2013 - 08:31 PM
Hi, I love quinoa salads with any combo of protein, veges you like. I usually boil the quinoa in stock and then squeeze in some lemon juice and a drizzle of olive oil. Then I add whatever I have. I love chicken breast (cooked and chopped),mint, parsley,red onion, cherry tomatoes, capsicum and feta. I also like roasted pumpkin, spinach, feta and pine nuts.
Zucchini slice (taste.com.au) is nice with some salad.
Posted 18 January 2013 - 08:41 PM
I agree with the PP: afternoon tea! I (and DS) love some natural yogurt with a cucumber grated in it (tatziki) with some rice crackers or oven baked mountain bread "chips".
Posted 18 January 2013 - 08:45 PM
A salad made with the above and brown rice.
Rice is the most filling thing! If I have sushi for lunch at midday I won't really get hungry until 5pm (normally I eat every 2-3 hours)
Four bean mix makes a really good protein supplement if you want to do a vego salad (or like me, out of cheese and canned tuna)
Having healthy snacks like trail mix means you'll avoid the charity boxes.
Signing up for something like Harvest Box delivered every week helps me to ensure I'm snacking on good stuff (with treats like chocolate buttons thrown in for good measure).
Posted 18 January 2013 - 08:47 PM
If you are not trying to lose weight, then you are eating very low calorie lunch. They sound less than 300 calories. No wonder you're hungry!
Instead of crackers (no real nutritional value) How about a wholemeal or grain roll. Mountain bread is only about 70 calories while a roll will be 200. Try some bergen bread. You need some slow release carbs. Make sure you've got some protein too. Ham, chicken, tuna, egg etc. then fill with all your salads.
Then have a piece of fruit, or a yogurt.
And as a pp said, have some afternoon tea! You should be eating at least every 3 hours.
Posted 18 January 2013 - 08:51 PM
The other thing I find is that I often get the munchies mid afternoon if I am thirsty, so make sure you are having enough water.
Posted 18 January 2013 - 09:27 PM
What you eat for breakfast has a big impact on your hunger levels for the rest of the day. Eating a breakfast based on protein such as a sugar free protein shake or an omelette etc will keep you fuller for longer. Base your lunch on protein as well, mixed with salad. Starchy carbs will make you hungrier as they stimulate your appetite.
Basically breakfast, lunch and dinner should all be protein based. Portion size per meal is one palm (without fingers). Snack time is a good chance to get in fruit.
Posted 18 January 2013 - 09:29 PM
They sound less than 300 calories. No wonder you're hungry!
Shows how much I know ... I always thought counting calories was a no-no??? I'm not even sure whether I'm slightly overweight, or within a healthy weight range. I'm 174cm and 69kg's. I feel really pudgy around the tummy area at the moment.
Maybe I'm not eating enough then? It would certainly explain the headaches and lethargy. I think I'm confusing myself with weight loss v's healthy eating.
A snapshot of yesterday:
1 pear for breakfast and a cup of Milo with full cream milk
Lunch was a salad (about a cup of lettuce), half a small cucumber, a medium sized tomato, a few strips of red capsicum and two boiled eggs.
1 apple for afternoon tea
About 1/2 dozen boiled lollies to curb my sweet tooth
Dinner - steamed pumpkin, beans and mushrooms.
I was as hungrier yesterday than what I was today though. In addition to eating better, I'm also trying to detox (too much alcohol and fatty foods over Christmas made me feel blergh).
Edited by Funnington, 18 January 2013 - 09:33 PM.
Posted 18 January 2013 - 09:31 PM
Basically breakfast, lunch and dinner should all be protein based.
What are some good protein examples? I only associate protein with meat.
so make sure you are having enough water.
I've always drank a lot of water.
Edited by Funnington, 18 January 2013 - 09:32 PM.
Posted 18 January 2013 - 09:42 PM
I'll give you an idea of my daily diet. I'm 162cm and 58kgs.
Breakfast - 1-2 eggs and a small slice of toast, usually with veg of some kinds - spinach, mushrooms, tomato. I eat dark rye sourdough, so it is heavy and filling - hence, a small slice is enough.
Morning tea - usually don't need it, but if I am hungry or peckish, 1 piece of fruit does me.
Lunch - BIG salad, with protein of some kind - tuna, left over meat, 1/2 can chickpeas, beans or lentils, with a sprinkle of sunflower, pumpkin and sesame seeds and an olive oil dressing.
Afternoon tea - apple and a small piece of cheese
Dinner - lots of veg and another serve of protein of some kind.
Dessert - natural yoghurt and some berries, shredded coconut and cacao nibs.
That is a lot of food compared to you! Please don't starve yourself in an attempt to get healthy. Your body needs fuel! Good sources of protein are: meat, fish, eggs, beans, chickpeas, lentils, nuts, seeds, cheese. Make sure that whenever you eat, you balance out any quick burning foods, like fruit or veg, with a good quality protein and you should be able to maintain nice, steady blood sugar levels.
Edited by Schnitzelvonkrumb, 18 January 2013 - 09:44 PM.
Posted 18 January 2013 - 10:54 PM
Reflecting back, I've really (really) limited meat because I think we eat far too much. But, I've stupidly forgot to include protein.
Thanks for the tips. I should have posted this in the health/fitness section to be honest but as I mentioned, it wasn't essentially about weight loss ... just giving my body a good clean out.
Posted 19 January 2013 - 02:25 PM
Higher protein doesn't have to mean meat.
I make small quiches in muffin tins by making a filling of cottage cheese, eggs, spinach, and whatever else you might like, and lining the muffin tin with a piece of mountain bread instead of pastry.
For breakfast, if you want protein, but a change from eggs, yogurt is high in protein. I am loving natural yogurt topped with homemade muesli (I chock mine full of seeds like pumpkin seeds, sunflower seeds, sesame seeds, flaxseed, etc for extra calcium and iron).
Posted 19 January 2013 - 02:28 PM
Thanks so much for the ideas. I read about the Great Australian Diet once and I recall the starting point was pretty much fresh fruit and vegetables (and making dishes around these ingredients).
At the moment, I feel like I'm eating rabbit food. I just worked about I've lost around 3 kg's this week Probably not an ideal weight loss for my height to weight ratio.
I'll be taking ideas on board and adding more protein to my lunches and dinner from her on in.
Posted 20 January 2013 - 09:34 AM
If you want to keep a check on calories, use my fitness pal .... can be on the computer or a phone app. You add all your foods and it counts calories, protein etc ... you can also scan barcodes of the foods you are eating and add any exercise in
Posted 20 January 2013 - 10:00 AM
If you want to keep a check on calories, use my fitness pal
I have been using that. Not essentially for counting calories but, to keep a diary of exercise, food consumed and weigh-ins. I'm so out of the loop that I assumed calorie counting was a thing of the past.
I have a wedding in six weeks and have probably quite dangerously set my calorie intake to 1200 per day. Maybe it would explain why I'm ravenous.
1 user(s) are reading this topic
0 members, 1 guests, 0 anonymous users
The Essential Baby & Toddler Show is back this April! Save $8 off the door price for a limited time only!
Sometimes the greatest baby name ideas come from the most unexpected places, as these EB members show.
While we often think of pregnancy as a 40 week affair, experts agree that 37 weeks is actually “full term". So is there an argument for inducing all births at 37 weeks?
Controlled-crying techniques may help some babies sleep through the night, but for many exhausted new parents, it's just a recipe for more tears all round.
As people become more aware of these benefits, I hope more parents will practice this method, so we can cut down on nappies and improve baby bonding.
Aussie actress Emily Symons has announced she is pregnant with her first baby.
A little girl will grow up without her father after the fit and healthy 34-year-old passed away while doing something he had practised his whole life.
You could be doing yourself a disservice by encouraging your toddler to have an afternoon nap, according to new research.
We've compiled a guide to some of the most popular presents for newborns and new mums, and for christenings and naming days.
Actress Jaime King is pregnant with her second child, giving 16-month-old James a sibling.
The Abbott government should extend funding to nannies, and direct childcare payments to low and middle income families, a landmark study on childcare has found.
As many as one in two newborn babies suffer from skin irritations in their first few weeks. So what are the most common rashes and irritations to look out for?
Wall decals are the answer to creating a beautiful nursery or children's space without lifting a paint brush, a spirit level or even a hammer.
Three-year-old Cain Trainor headed off home after his first day at a new preschool without telling anyone.
In spite of being in an almost constant state of motion while looking after the kids and trying to keep things together at home, it can seem as though parents have managed to get nothing on the to-do list done by the end of the day.
The middle name is no longer an afterthought, and parents' inspiration comes from many places.
A new IVF scheme offers couples the chance to fall pregnant and give birth - or get their money back. But there's more to it than you might think.
A baby born still inside the amniotic sac gave US doctors a rare glimpse at life inside the womb.
Three years ago Jason Hughes viciously attacked his ex-partner. Now she has to write to him three times a year.
A West Australian woman will fight allegations that she scammed expectant mums by selling them fake ultrasound pictures of babies.
Got bored kids? Quickly find the best activities for kids wherever you are in Australia with the Essential Kids app.
Top 5 Articles
A Sydney mother who suffered brain damage when she was hit by a car while pushing her newborn baby in a pram has reached a confidential out-of-court settlement with the driver's insurance company.
A culturally sensitive midwifery service has gained the trust and respect of Aboriginal women.
Most mums-to-be plan to take things easy and perhaps have a little break from work as the birth of their baby draws near. Not Kate McCartney.
Announcing that you're expecting can be a time to express your creativity, sense of humour and imagination. Check out how other parents and parents-to-be have broken the news to friends and family.
Last week an un-retouched photo of model Cindy Crawford surfaced, showing the 48-year-old mother-of -two posing in underwear.
Thought your toddler could not love pancakes any more than they already do? How about if the breakfast treat came in the shape of every two-year-old's favourite cartoon character?
I thought I was never going to be able to have a successful pregnancy. I decided that I wasn't going to form an emotional attachment with this baby.
February 18 marks the start of one of the most prolific annual baby competitions in Australia: the Bonds Baby Search. And this year is going to be more special than ever.
This is not something that people like to talk about, but Facebook has announced that it will grant users more control over what happens to their pages after they die.
Mother of four Marie Holmes was financially struggling after quitting her jobs at Walmart and McDonald's in order to care for her children.
A first-time mother whose daughter died hours after her frightening birth insists she was never told of the risks of being obese and pregnant.
She has labelled parents who do not vaccinate their children "misinformed imbeciles" - and for that, she makes no apologies.
Are you one of those that know the whole IKEA catalogue by heart? Love their stuff but want to personalise it? Here's some inspiration to help you realise the potential of IKEA furniture and fittings.
I never thought I’d say this, but for a brief moment last week, Kim Kardashian and I had something in common: both our kids had public tantrums.
Polycystic ovary syndrome (PCOS) is the most common female hormonal condition, affecting roughly one in 12 Australian women.
If doing it on your back is out, what's the best position for labour and birth?
With Valentine's Day coming up, Nat Gilbert could be forgiven for thinking her husband might be planning a surprise for her.
We usually only hear the success stories: tales of the two-year-old who’s talking, running and completely toilet trained. But other stories need to be told too.
Sarah Kiss has a word of advice for proud mums and dads who are keen to enter their babies in this year's Bonds Baby Search Competition - just have fun.
If your family needs to go to sleep school, go with them. You are part of that family and you are part of the solution.
A French court may have ruled out Nutella as a baby name, but that doesn't have to stop you from taking inspiration from the supermarket (or bottle shop). See what parents in the US have chosen for their delicious little ones.
Check out this range of products designed to help make your breastfeeding journey more enjoyable, manageable and convenient.
Win a KitchenAid Mixer
To celebrate, and to thank our amazing fans, we?re giving away a KitchenAid Artisan Tilt-Head Stand Mixer.