Not all workplaces have a cafeteria and when they do, they rarely offer a variety of balanced, healthy, and high-quality options.
In the long term, it’s your body that will suffer the consequences. As we all know, good nutrition is essential for promoting physical and mental health.
The perfect solution: the lunchbox
Opt for glass food storage containers as they can withstand changes in temperature and can go in the refrigerator, oven, microwave, or dishwasher.
How to pack a healthy, balanced lunchbox
Ideally, aim to include four essential components in your lunch:
- One serving of protein (egg, fish, meat, tofu, tempeh…)
- One serving of carbohydrates (pâté, rice, semolina, quinoa, millet, potato, sweet potato…)
- One serving of healthy fats (yogurt, cheese, cold-pressed olive oil, grains, nuts, avocado…)
- One serving of vegetables (in season, raw…)
Practical tip: in the evening, when cooking dinner, make an extra portion and save the leftovers in your storage container for your lunch the next day.
How to avoid lunchbox boredom
You won’t stick to a healthy routine over time if you pack the same old food into your lunchbox every day.
To break the monotony, keep all your leftovers, no matter how little you have or how strange they may be. Yes, even that leftover falafel from last night’s appetizer. This way, your lunch will always surprise you.
Other ways to beat lunchbox boredom:
- Change up your oil. For example, hazelnut oil is delicious.
- Add texture to your food with a mixture of different grains.
- Use products in season.
- Vary your spices and aromatic herbs.
3 healthy lunchbox ideas
· The flexitarian
Rice (carbs) – chicken (protein) – homemade guacamole (fat) – sautéed broccoli (vegetable)
· The vegetarian
Spanish tortilla with eggs (protein) and potatoes (carbs) – cheddar or cheese of your choice (fat) – green salad (vegetables)
· The vegan
Sweet potato (carbs) – hazelnuts (fat) – tempeh (protein) – kale (vegetable)
*To add more flavor, cook the tempeh in soy sauce, or add a honey vinaigrette.
You’ll find lots of healthy recipes to suit your nutritional needs on the Nutri Coach app.
Food storage and safety tips
Generally speaking, cooked foods can be kept for 3 to 4 days in the refrigerator. However, by the fourth day, the nutritive value begins to deteriorate because vitamins and minerals are very fragile compounds.
Meat should not be kept in the refrigerator for more than 2 to 3 days Do not consume cooked meat if it has a strong or unpleasant odor.
It’s always best to eat fish on the day it’s cooked. Any leftovers should preferably be consumed the next day.
Eggs keep quite well. They can be stored up to four or five days in their shell, as opposed to two days out of the shell.