BYOL: Bring Your Own Lunch

 

dual salads

I called this salad two ways. Because there’s nothing worse than a boring salad lunch.

Was one of your New Year’s resolutions to eat healthier? Or to save money? Well, I might not know how to curb your appetite or shopping habit, but I do know that bringing your own lunch to work every day can help you cut calories and cash flow.

I bring my lunch to work every day. Mostly, it’s leftovers from the dinner the night before; sometimes, it’s just a mishmash of ingredients I have in my fridge. Though I genuinely love everything about cooking – from the grocery shopping (I often say a well-stocked grocery store is my happy place) to the time I plate a nice, warm meal for my boyfriend and me, I enjoy every step in between. But even if you don’t love cooking, there are many different ways to make yourself a lunch that take less than 10 minutes…5 minutes, even! One really easy way to have a nice balanced lunch is to cut up a bunch of different fruits and veggies you have lying around, and then add some protein and a treat or two. Here, I had strawberries, blueberries, pineapple and oranges, white cheddar cheese slices and peanut butter on the celery, plus some treats (in this case, a slice of prosciutto and 2 squares of dark chocolate!)

fruit plate

Healthy lunch options

As many people are quick to point out, all too often prepackaged meals contain weird ingredients you don’t necessarily want to eat. Even if not, they also may be way too high in sodium or sugar. Because I like to know every bit of what’s going into my own body, I’m not a big fan.

 

I wasn’t always this way, though. One Friday night a month when I was a kid, my parents would go out on a special dinner date, leaving my younger sister and me behind with our babysitter Stephanie. I looked forward to it the whole month. Steph would paint my nails, do my hair in funny styles, and let me stay up late reading, warning me just before my parents got home so I could pretend to be asleep. The best part, though, was that I was allowed to choose my own dinner, and almost without fail I chose Stouffer’s frozen mac and cheese.

Mac and cheese

The stuff of my childhood dreams.

In my now six years of cooking post-childhood, I have become very resourceful, learning to create meals with my limited stash of groceries and even more limited amounts of free time. Typically, they’re fairly healthy, utilizing fresh ingredients and with a good macronutrient ratio. That said, it still cracks me up that it wasn’t my mom’s amazing meatloaf or chicken parmesan that I most looked forward to, but a dinky black box of frosted-over cheesy carbs.

Nothing sounds worse to me nowadays. Don’t get me wrong – I love a good mac and cheese meal, and I totally understand the convenience of transferring one item from freezer to microwave to mouth in under five minutes. However, those frozen meals come at a pretty big price, on both your budget and your waistline. There are so many delicious options you can make yourself using mostly fresh ingredients that are more filling, with feel-good vitamins and more texture than mush.

Again, I recognize that sometimes throwing a frozen meal into your bag or heading out for a $5 bowl of soup is easy and can be cheaper. But let me help make your meal decision-making easier: there are 3 kinds of perfect make-your-own lunch options, made simpler by making some ingredients ahead. For example, on Sundays, I like to roast a big batch of vegetables (my favorites are bell pepper, any kind of squash, potatoes, turnips and red onion) and make a large pot of soup, typically lentil or curry. That way, throughout the week, there is far less planning you have to do. You can blend the roasted vegetables with a bit of chicken stock and some spices, and have an easy and delicious soup, or the curry over rice for a filling but nutritious meal.

The Sturdy Salad, Super Soups and The Bold Bowl

1) The Sturdy Salad

Ever heard of this thing called kale? No? Hmm, that’s weird, because it’s everywhere these days! I truly love it, finding its fibrous bite much more satisfying than the wateriness of iceberg or limp romaine. Plus, it’s considered a superfood, with 134% of your daily Vitamin A and C requirements. It also has the added benefit of being able to stay dressed for hours without getting soggy, making it an amazing candidate for the make-ahead lunch.

One of my favorites is the Kale Caesar, with added veggies and a lighter dressing to keep the health factor high.

Greek Yogurt Caesar Salad Dressing

This dressing is so delicious, you truly won’t miss the oil, cream and egg-laden original. Promise!

  • ½ cup plain Greek yogurt (Note: you can use nonfat here if you want)
  • ½ cup Parmesan cheese, grated
  • 3 tablespoons milk
  • 2 tablespoons EVOO (extra virgin olive oil)
  • 2 tablespoons fresh lemon juice
  • 2-3 teaspoons anchovy paste or 5-6 rinsed and dried tinned anchovies
  • 1 teaspoon Dijon mustard
  • 1-2 garlic cloves, minced
  • Pinch of freshly grated black pepper
  • ¼ teaspoon sea salt

Combine all ingredients but the lemon juice, either in a blender on low setting or in a mixing bowl with a whisk. Once smooth, slowly add in lemon juice, mixing it in, until you’re happy with the flavor.

Of course, you could make a regular Caesar with romaine, cherry tomatoes, croutons and extra parm, reserving the salad dressing for right before you eat lunch, and call it a day. Or you could try my version: toss torn kale leaves with some dressing, add cherry tomatoes, freshly trimmed green beans, radish slices, grilled squash, and any roasted veggies, like carrots or squash, I have lying around. Instead of croutons, I opt for toasted chickpeas for added protein and more flavor, but still the satisfying crunch.

tuna salad

This updated tuna salad from Eating Well is incredibly light but filling. Just wish I had that plate, too!

Other ideas for the perfect lunchtime salad include Tuna and White Bean Salad on top of mixed greens, BBQ Chicken Chopped Salad (I use this Avocado Greek Yogurt Ranch instead) and Greek Salad with Grilled Chicken. There are so many varieties of salad (have you heard of the Italian bread salad panzanella, or its Middle Eastern counterpart fattoush?) that you should never settle for something dull. When it comes to salad – especially during these harsh winter months! – you want something hearty enough that you don’t feel hungry after an hour, so look for protein add-ons (cheese, beans, tofu, lean meats like turkey and chicken, or fish) to spice things up.

2) Super Soups

I can think of only three things I like more than soup: cats, dogs, and soup. Wait a second…

Point is, I really like soup. Cold and spicy, hot and creamy, vegetable- or meat-based, I’ll never say no to a bowl of soup. The best part? It makes an incredibly easy (and often healthy) lunch, it can keep for up to 5 days in the fridge and 5 months in the freezer, and if you’re the one making it, you can size up or down depending on how many people are in your family.

Turkey ramen

Leftover turkey ramen, with a substantial portion of chili paste.

They’re also a great use of leftover meat; after Thanksgiving, I made ramen with the turkey carcass and topped with chopped up pieces of dark meat.

There are so many different soups to choose from, but right now, in the middle of winter, the height of cold season, and post-holiday excess recovery, nothing sounds better to me than a nice, bracing bowl of chicken soup. There’s a reason they say chicken soup is for the soul, and it’s an amazing mid-day pick-me-up during the workday.

Spicy Mexican Chicken Soup

This is not an authentic Mexican soup, but rather my interpretation of a Latin American classic. You could make your own stock (fresh, with a chicken carcass), but here I used ground chicken and previously made chicken stock (though store-bought would work, too!) Also, this recipe is all made in one pot, saving you dishes and time.

  • 1 lb ground chicken
  • 4 cups unsalted chicken stock
  • ½ yellow onion, diced
  • 2 tablespoons olive oil
  • 2 bell peppers, diced (I used one red and one green)
  • 2 carrots, diced or sliced
  • 2 stalks of celery, sliced thin
  • 1 28 oz. can of tomatoes (really, any would work; I used diced with oregano)
  • 1 15 oz. can of black beans, drained and rinsed
  • 8 oz. of corn, fresh, frozen or canned
  • 2 minced garlic cloves (I used 2 tablespoons minced garlic from a jar for ease)
  • A pinch each paprika, cumin, chili powder, dried oregano, black pepper, salt
  • For garnishes: cilantro, tortilla strips, cheddar or cotija cheese, scallions, avocado, sour cream or Greek yogurt

In large, heavy-bottom pot, heat 1 tablespoon oil on medium heat, adding in ground chicken and spices. Once cooked halfway through (about 4 minutes), add in all of the vegetables, stirring until combined and meat is cooked throughout and the vegetables have softened (in total, about 10 minutes). Add tomatoes, black beans, and stock, bringing the heat up to a rolling boil. Turn heat down to low and simmer for 20-30 minutes (or up until 1 hour). Serve hot, with an assortment of the garnishes.

Mexican Chicken Soup

The finished product, topped with grated white cheddar.

When I make this ahead of time for work lunches, I let the soup cool down, portion it out in individual Tupperware containers, and use these awesome little containers for the garnishes. Even if you don’t have a microwave at work, this soup is surprisingly delicious cold during summer.

3) The Bold Bowl

Arguably the simplest of the three, the “bowl” has really picked up steam in the past year or so. The concept is easy as pie: grains + greens + veggies + proteins. Add-ons are plentiful, such as different sauces, cheese, nuts and seeds, and combinations are endless.

Although you can certainly plan out the bowl ahead of time, like this fancy brisket bowl or Latin vegan bowl, but an even easier way of going about it is to make a big batch of grains (I prefer quinoa, for the protein content, or brown rice, for the heft) on Sunday and then add leftovers on top of it.

For example, are you making spaghetti and meatballs with roasted broccoli on the side for dinner? Make a couple extra meatballs and pieces of broccoli, reserve some of the tomato sauce, and get out your grains (brown rice would work really well here). Layer rice, meatballs, sauce, broccoli, add some grated parmesan and a pinch of red pepper flakes, and boom! Tomorrow’s lunch in no time at all.

Another favorite is to make a chimichurri sauce by putting different herbs, like cilantro and parsley, in a food processor with olive oil, red wine vinegar, a clove of garlic with salt, pepper and red pepper flakes and pulse until it’s fairly smooth. Then all you need to do is take some of the quinoa and roasted veggies from Sunday, and you’ve got a lunch bowl. Add beans or leftover meat such as chicken to really make it well-rounded, but it’s plenty tasty on its own.

I know in the short term it might just seem easier to run out and buy a sandwich at lunchtime, but that is costly in both time and money. With just a little planning, you can save so much in the long term. Plus, you’re showing yourself you’re worth more than an unsatisfying, premade egg salad sandwich. Trust me, it’s worth it.

Katie U., a Smart Perks employee, really does care this much about BYOL and hopes you will, too.

 

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