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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.
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