This article shows a good example of how to structure your lunch. I try to include all 3 macronutrients into my meals, especially lunch, to keep me going throughout the afternoon. For a lot of people this will be their last meal before going to the gym to train after work.
Include a good protein source such as chicken, fish or eggs. Get your carbs in! Quinoa is a great source of carbohydrate and will not cause a spike in your blood sugar levels. This means you shouldn’t get a dip in energy later in the afternoon. Quinoa is also a “complete protein”, a complete protein has all of the essential amino acids. Include a source of fat, whether this is the yolk in the eggs, salmon, nuts or seeds sprinkled onto your salad or mashed up avocado.
Lastly….veggies!!! Veggies contain lots of micronutrients and the green kind will contain loads of fibre (which we all know keeps you regular..). This could be broccoli, spinach, kale or peas. Garden peas contain so much fibre. 80g will give you roughly 4.4g of the stuff. Alternatively make a colourful salad, salad doesn’t have to be boring. Use baby spinach as base, add tomatoes, cucumber, spring onions, beetroot, peppers, sweetcorn, avocado….there are lots of options.
An easy way to prep is to batch cook. I’ve mentioned before, a slow cooker is a dream. Chuck all of your ingredients in and leave it to cook whilst you’re at work or overnight. Sometimes I will eat the same thing for lunch a few days in a row, however I quite often find it useful to divide my portions into sandwich/freezer bags. Once cooled I’ll store the bags in the freezer which means I can alternate my lunches. I’ll grab a bag out the night before, leave to defrost overnight ready for lunch the next day.
I’m not saying take this article as the bible, however it gives you an idea of what to include in your lunches. Instagram has 4.5 million “mealprep” hashtags. Take a look at them for some inspiration and why not post some pictures of your meal prep in the comments below.