for those of us that work in the office, i thought it would be a good idea to post different ideas of healthy things that are easy to bring to work with us. i'm just an intern so i can't afford to buy lunch in the city for myself everyday. i've been bringing in frozen dinners like lean cuisine, but packaged food makes me nervous bc i heard about all the high sodium and other "crap" it has in it. what do you guys bring to work thats filling but still healthy?
Weight-Loss lunch ideas
- Thread starter jpm2009
- Start date
Weight-Loss
I tend to eat the same things every day during the week
Morning snack: a fat-free yogurt cup
Lunch: sandwich (flax bread, 2 slices of lean lunch meat, enough mayo and mustard to spread across one slice of bread each, large piece of lettuce), piece of fruit, one cookie
Afternoon: if I have a snack, it's usually a handful of carrots.
Even if my office had access to a cafeteria (which it doesn't), I wouldn't eat there. I find that making my own lunches takes very little time, and I know exactly what's in them. I don't trust the frozen foods either. Just take a look at the ingredients and nutrition panel on some of these "lean" options. Honestly, it's frightening what they've been putting in these ready-to-eat meals.
If it seems daunting to be making your lunch every morning, just do it the night before! It takes all of ten minutes (if that), and besides feeling better about what you're eating, I am pretty sure it costs less overall to make sandwiches for a week than to buy frozen meals at three bucks a pop.
Morning snack: a fat-free yogurt cup
Lunch: sandwich (flax bread, 2 slices of lean lunch meat, enough mayo and mustard to spread across one slice of bread each, large piece of lettuce), piece of fruit, one cookie
Afternoon: if I have a snack, it's usually a handful of carrots.
Even if my office had access to a cafeteria (which it doesn't), I wouldn't eat there. I find that making my own lunches takes very little time, and I know exactly what's in them. I don't trust the frozen foods either. Just take a look at the ingredients and nutrition panel on some of these "lean" options. Honestly, it's frightening what they've been putting in these ready-to-eat meals.
If it seems daunting to be making your lunch every morning, just do it the night before! It takes all of ten minutes (if that), and besides feeling better about what you're eating, I am pretty sure it costs less overall to make sandwiches for a week than to buy frozen meals at three bucks a pop.
eharlow5915
New member
Cooking in Quantity
I'm by myself alot thru the week my husband is a truck driver so when I cook I usually cook in quantity...For example this week was my grilled chicken week, so what I do is cook about 5 chicken breast on the grill and I can make different lunch options with it such as:
Mon: Grilled Chicken Salad w/ Baby Greens and fresh veggies.
Tues: Grilled Chicken Sandwich on wheat with lettuce and tomato
Wed: Shredded Grilled Chicken Salad w/ grapes, apples, and chopped walnuts on Melba Toast or the baby greens. (mix w/1tblsp mayo or low-fat ranch dressing)
Thurs: Grilled Chicken Whole Weat Wraps (you can be creative with this one)
Fri: Is usually the one day that I do go out for lunch.
I usually buy a really good bag lettuce and that will spread between all 4 meals. My snacks through the day consist of fresh fruit (grapes, apple slices(add a tsp of lemon juice to keep them from turning brown), or anything I see fresh @ the market), and one of the 100 Calorie snack packs or a pudding cup.
But I do agree those pre-packaged dinners are loaded with sodium in order to preserve them. One of those dinners contains enough sodium that equals a normal two-three day intake.
I'm by myself alot thru the week my husband is a truck driver so when I cook I usually cook in quantity...For example this week was my grilled chicken week, so what I do is cook about 5 chicken breast on the grill and I can make different lunch options with it such as:
Mon: Grilled Chicken Salad w/ Baby Greens and fresh veggies.
Tues: Grilled Chicken Sandwich on wheat with lettuce and tomato
Wed: Shredded Grilled Chicken Salad w/ grapes, apples, and chopped walnuts on Melba Toast or the baby greens. (mix w/1tblsp mayo or low-fat ranch dressing)
Thurs: Grilled Chicken Whole Weat Wraps (you can be creative with this one)
Fri: Is usually the one day that I do go out for lunch.
I usually buy a really good bag lettuce and that will spread between all 4 meals. My snacks through the day consist of fresh fruit (grapes, apple slices(add a tsp of lemon juice to keep them from turning brown), or anything I see fresh @ the market), and one of the 100 Calorie snack packs or a pudding cup.
But I do agree those pre-packaged dinners are loaded with sodium in order to preserve them. One of those dinners contains enough sodium that equals a normal two-three day intake.
If possible, I'll go home for meal. I think home cook food are the best.
I guess I'm a little lucky, coz my family are health conscious, so mom cook quite a healthy food i guess, definitely better than outside food.
Anyway I'm still studying in college, so if there's time between clases during lunch time...I'll rush home for lunch. I never like to have my meal in the cafe of my college...its like...yucks!
you know...they just cook not for quality but quantity, not healthy too...plus their food are over priced as well.
I guess I'm a little lucky, coz my family are health conscious, so mom cook quite a healthy food i guess, definitely better than outside food.
Anyway I'm still studying in college, so if there's time between clases during lunch time...I'll rush home for lunch. I never like to have my meal in the cafe of my college...its like...yucks!
you know...they just cook not for quality but quantity, not healthy too...plus their food are over priced as well.
slimby43
New member
my lunches are usually a variety or sandwiches and/or soup (sometimes homemade in bulk if i can be bothered). i use w/meal pitta/bagels/wraps or w/meal granary bread. fillings usually chicken/tuna/ham/hummous/ cottage cheese (i dont add that till the last minute else the sandwich will go soggy)/ and salad. i sometimes make lentil soup with whatever veg i have in stock then liquidise. only takes about half an hour.take a flask or reheat in work.
i work nights so those days will have my lunch in the middle of the night.ill have something like ive just mentioned or maybe a premade at home salad or if you have access to a microwave a baked potato with something like tuna or chicken. quick and easy and easy to transport. slim
i work nights so those days will have my lunch in the middle of the night.ill have something like ive just mentioned or maybe a premade at home salad or if you have access to a microwave a baked potato with something like tuna or chicken. quick and easy and easy to transport. slim
I tend to stay away from frozen dinners, one because the stink they emit just isn't fare to people who share office space, and the amount of sodium and other chemicals is enough to turn m e off completely -plus real food tastes better.
If I'm not going out for lunch,a nd I'm trying to avoid that -i like whole grain pitas stuffed with various things -one of my favorites is hummus (that Iwill pack in a ziplock snack size bag and snip the end and let it just ooze out) with vegetables and sprouts for a really filling sammich.
baggies of fruits I always have
Cereal stored in my desk drawer when I don;'t have time to leave.
If I'm not going out for lunch,a nd I'm trying to avoid that -i like whole grain pitas stuffed with various things -one of my favorites is hummus (that Iwill pack in a ziplock snack size bag and snip the end and let it just ooze out) with vegetables and sprouts for a really filling sammich.
baggies of fruits I always have
Cereal stored in my desk drawer when I don;'t have time to leave.
ooo good idea with the salads, i guess you just make the salad at home at put it in tubaware (spelling?) and then bring it with you to work, with dressing on the side? or do you do the whole she-bang at home?
i usually make whole wheat wraps with pulled chicken breast from the rotisserie chicken my dad buys at the grocery store, or with slices of turkey, and then i add lettuce, tomatos, pickles, and some spicy mustard. i'll eat that with a pudding cup or yogurt cup as a snack, and an apple.
we have a chocolate candy jar at work, its killing me lol
whats the total sodium we're supposed to be getting a day and what does eating too much of it do to you? i just saw those lean pockets on sale and i bought 3 packages of them, but its this new kind where they use Whole Wheat on their breading and its "supreme pizza" so it has vegetables in it and stuff. its only 210 calories a pocket, as opposed to the others that are 300, BUT the sodium content per pocket is 600 yikes. its just so easy to grab and go especially since i have to wake up so early and do an hour commute into the city.
i usually make whole wheat wraps with pulled chicken breast from the rotisserie chicken my dad buys at the grocery store, or with slices of turkey, and then i add lettuce, tomatos, pickles, and some spicy mustard. i'll eat that with a pudding cup or yogurt cup as a snack, and an apple.
we have a chocolate candy jar at work, its killing me lol
whats the total sodium we're supposed to be getting a day and what does eating too much of it do to you? i just saw those lean pockets on sale and i bought 3 packages of them, but its this new kind where they use Whole Wheat on their breading and its "supreme pizza" so it has vegetables in it and stuff. its only 210 calories a pocket, as opposed to the others that are 300, BUT the sodium content per pocket is 600 yikes. its just so easy to grab and go especially since i have to wake up so early and do an hour commute into the city.
if you don't have high blood pressure, sodium isn't really a huge concern but the US RDA (reccomended daily allowance) is 2300mg -(1500 if you have high blood pressure)
some people are more sensitive to sodium than others, and too much sodium regularly can lead to weight gain from water retention...
Read the ingredients list of so of those processed foods and ask yourself - if you can't pronounce it or find the ingredient on the grocery store shelf - do you really want to be eating it?
some people are more sensitive to sodium than others, and too much sodium regularly can lead to weight gain from water retention...
Read the ingredients list of so of those processed foods and ask yourself - if you can't pronounce it or find the ingredient on the grocery store shelf - do you really want to be eating it?
eharlow5915
New member
Salads...
I make up the salad @ home I usually buy the baby spring mixture or the butter lettuce blend. I don't care for really stalky lettuce such as romaine or iceburg it sticks to my braces! I bought those gladeware bowls that have the interlocking lids so they are clutter free and one of the boxes @ walmart comes with 15-20bowls(different sizes too!) for only 5 bucks! The dressing for my regular salad is on the side but the one I eat w/ whole wheat melba toast is made together b/c it's a whole meal itself. If you decided that you would rather have the baby greens instead of the melba toast then put the chicken salad mixture in another bowl or your lettuce will be wilted. You should always allow yourself one "sinful" item a week b/c if you cut all of it out completely chances are your diet will fail and you will eat a whole box of choclates instead of just one piece. But too much sodium can cause migrain headaches, dizziness, dehydration, and water-weight. Some sodium in your daily diet is ok, you need that for certain things in your body to function properly. But limiting it is ok. If you need anymore recipe ideas just let me know, I am a chef-wanna-be in progress....
I make up the salad @ home I usually buy the baby spring mixture or the butter lettuce blend. I don't care for really stalky lettuce such as romaine or iceburg it sticks to my braces! I bought those gladeware bowls that have the interlocking lids so they are clutter free and one of the boxes @ walmart comes with 15-20bowls(different sizes too!) for only 5 bucks! The dressing for my regular salad is on the side but the one I eat w/ whole wheat melba toast is made together b/c it's a whole meal itself. If you decided that you would rather have the baby greens instead of the melba toast then put the chicken salad mixture in another bowl or your lettuce will be wilted. You should always allow yourself one "sinful" item a week b/c if you cut all of it out completely chances are your diet will fail and you will eat a whole box of choclates instead of just one piece. But too much sodium can cause migrain headaches, dizziness, dehydration, and water-weight. Some sodium in your daily diet is ok, you need that for certain things in your body to function properly. But limiting it is ok. If you need anymore recipe ideas just let me know, I am a chef-wanna-be in progress....
eharlow5915
New member
Sodium
"What is a reduced sodium intake? According to Camille Brewer, a registered dietitian and nutritionist in FDA's Office of Food Labeling, therapeutic sodium-restricted diets can range from below 1,000 milligrams (mg) to 3,000 mg a day.
"American adults, on average, eat too much sodium--between 4 to 6 grams (4,000 mg to 6,000 mg) daily," she said. "Most people would benefit from moderately reducing their sodium intakes."
Brewer advises people who are considering a sodium-restricted diet to consult a physician, dietitian or nutritionist first.
Under FDA's food labeling rules, the Daily Value for sodium is 2,400 mg. (Daily Values are a new label reference tool. See Daily Values' Encourage Healthy Diet in the FDA Consumer Special Report "Focus on Food Labeling.") FDA established this value because it is consistent with recommendations and government reports that encourage reduced sodium intakes.
Salt and other sodium compounds used in food processing are the biggest contributors of sodium to most people's diets, Brewer pointed out. (One teaspoon of salt has about 2,000 mg of sodium.)
These substances are used in food processing for preserving, flavoring and stabilizing other ingredients, she said.
"That's why the ingredient lists of canned, frozen, and other processed foods often contain the names of so many sodium compounds," she said.
Also, kosher beef, lamb and chicken have salt added.
Sodium also is present naturally in some foods, such as milk, cheese, meat, fish, and some vegetables."
The url to the web page where I pulled this from is:
"What is a reduced sodium intake? According to Camille Brewer, a registered dietitian and nutritionist in FDA's Office of Food Labeling, therapeutic sodium-restricted diets can range from below 1,000 milligrams (mg) to 3,000 mg a day.
"American adults, on average, eat too much sodium--between 4 to 6 grams (4,000 mg to 6,000 mg) daily," she said. "Most people would benefit from moderately reducing their sodium intakes."
Brewer advises people who are considering a sodium-restricted diet to consult a physician, dietitian or nutritionist first.
Under FDA's food labeling rules, the Daily Value for sodium is 2,400 mg. (Daily Values are a new label reference tool. See Daily Values' Encourage Healthy Diet in the FDA Consumer Special Report "Focus on Food Labeling.") FDA established this value because it is consistent with recommendations and government reports that encourage reduced sodium intakes.
Salt and other sodium compounds used in food processing are the biggest contributors of sodium to most people's diets, Brewer pointed out. (One teaspoon of salt has about 2,000 mg of sodium.)
These substances are used in food processing for preserving, flavoring and stabilizing other ingredients, she said.
"That's why the ingredient lists of canned, frozen, and other processed foods often contain the names of so many sodium compounds," she said.
Also, kosher beef, lamb and chicken have salt added.
Sodium also is present naturally in some foods, such as milk, cheese, meat, fish, and some vegetables."
The url to the web page where I pulled this from is: