6 Steps to Pack a Balanced Lunch for Adults

Buying lunch every day can really put a dent in your wallet. Taking your lunch to work is one of the quickest ways to minimize your monthly spending and the easiest way to make healthier meal choices. Here are six steps to pack a balanced lunch.

Step 1: Starch and Protein

• Turkey sandwich
• Hummus and crackers
• Chicken and rice

Instead of always having sandwiches, try wraps, salads, pasta dishes, or bento boxes. For example, a hearty salad with greens, chickpeas, grilled chicken, and nuts can be a refreshing change

Step 2: Fruit

• Apples
• Grapes
• Strawberries

Rotate your fruits and vegetables to keep things interesting. Try adding berries, mangoes, bell peppers or snap peas to your lunch

Step 3: Veggies

• Carrots
• Celery
• Salad

Step 4: Snack

• String cheese
• Yogurt
• Granola bar

Instead of the usual granola bar, try air-popped popcorn, cheese cubes, or a small container of yogurt with fresh fruit for dipping

Step 5: Beverage

• Seltzer
• Sparkling water
• Water
• Beverages infused with cut fresh fruit and herbs

Step 6: Healthy Fats

• Avocado
• Nuts
• Olive oil

Include sources of healthy fats like eggs, beans, fatty fish and flaxseed. These can keep you satisfied longer and add a different texture to your meals

Packing your own lunch is another way to control your portion sizes. And it doesn't have to be time consuming either! You may find it easier to pack leftovers from dinner the night before. Finally, make it part of your morning (or nightly) routine. After a while, packing your own lunch will become natural and buying your lunch will be your backup plan. Your wallet will thank you and so will your body!