It comes every day whether we’re ready or not. Sometimes we’re prepared and  occasionally we’re  adventurous and head out with no plan in sight. The truth is, lunch can be the most difficult meal of the day. While you need the energy to venture through the afternoon,  there’s no option of hitting the couch post meal. In other words, you need the right combination and amount of food to fill you up without putting you to sleep. Bringing your lunch is a sure-fire way to save money and calories. But what on earth is there to eat?

I’m not cruel enough to recommend you eat or buy an uninspired turkey sandwich every day. However, the turkey sandwich is often appointed as a “standard” lunch because it does have the right ratio of nutrients (almost). Pair it with a glass of skim milk and handful of almonds, and you’re on the money. You have complex carbs in the bread (make it wheat), lean protein in the turkey, and calcium and more carbs/protein in the milk. The almonds add in some healthy fat.

So, if you stick to a plan or a guideline, the possibilities become endless. Start with protein (lean meat, tofu, fish, or beans) and build upon it with complex carbohydrates (like whole wheat bread, brown rice, whole grain crackers, or tortilla chips) and finish it up with some fat like low-fat cheese, peanut butter, olive oil, nuts, or avocado. This combination of nutrients will give you sustained energy and satisfaction beyond a boring plate of lettuce.

To help visualize portions, check out the ridiculously handy Bento Boxes http://justbento.com. For more compartmentalized boxes, take a look at http://www.laptoplunches.com/. Both sites offer recipe ideas and photos to inspire and motivate!

Whether or not you get a bento box, or just stick with your trusted brown bag, here are some of my favorite mid-day meal ideas:

Salsa bean bowl: Mix 2 different types of beans (black, kidney, garbanzo, navy, etc) together with low-fat cheese, salsa, and avocado slices. Eat it plain or with a few baked tortilla chips.

Hummus wrap: Spread hummus onto a Flat-out wheat wrap or other wheat tortilla. Add drained tuna and chopped celery and onions. Eat with a side of purple grapes and ounce of peanuts.

Peanut butter and apple sandwich: Spread low-fat peanut butter on a sandwich thin or bagel-thin. Add thinly sliced apples as the filling. Eat along with low-fat yogurt topped with flaxseed and berries.

If you need even more simplicity, grab a Lean Cuisine or other frozen low-fat meal replacement. They’re not ideal, but they’re just about the right amount of calories to send you into the second half of your day. Aim for at least 300 calories and add at least 1 cup of veggies or a piece of fruit to top it off. Don’t worry about the sodium content…restaurant meals are almost twice as high in salt.

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