The Dietitian's Way

I am a Registered Dietitian with a professional education in nutrition, health and wellness.  I, however am also a mother, a daughter, a wife and a business owner.  I’m a real person just trying to live a healthy wholesome life, just like you!  My business and my blog are all about that.  Making healthy living apart of your lifestyle, making it easy, affordable and do-able.   The Dietitians Way is part education, part guidance, part real-life trial and error.  I hope you continue to join me on this journey, find my knowledge helpful and smile from time to time.  

Thinking Outside the LUNCH BOX

I have had numerous requests for NEW LUNCH IDEAS so this week let’s explore some healthy lunch options outside the normal everyday sandwich.  Here are some recipes to get you started “thinking outside the lunch box.”

A typical lunch should range between 400-600 calories.  This number varies based on your own individual needs, activity level, age, height and weight.  Also it can vary based on how many meals and snacks you eat throughout the day.

Choose Breads, Grains and Pastas that are whole grain.  These options have more fiber and protein and will help you reach that point of feeling full quicker while also keeping you full for longer.  Make sure to include veggies too!  These low-calorie foods contain a good amount of fiber as well as lots of other great health benefits!

  • WRAPS – There are so many wraps varieties in the stores; different flavors, whole grain, extra fiber.  Find a flavor and brand that you enjoy. 

Mango Chutney Chicken Wrap

http://www.myrecipes.com/recipe/chicken-wraps-with-mango-chutney

Vegetable Hummus Wrap   

http://thepioneerwoman.com/cooking/2014/03/heavenly-hummus-wrap/

*Keep any dressing or sauce on the side to avoid a soggy sandwich; hummus is okay

Choosing a different bread option can also add variety to  your normal sandwich such as: Pita, Flatbread, Sandwich Thins, Whole Grain Rolls, Lettuce Wraps, Homemade Bakery Breads in different flavors
  • SALADS – There are more options then the typical lettuce salad.  Lately, I have been loving the alternative grain salads like quinoa, cracked wheat, couscous, wheat berry, smelt, barely, and farro.  Whole grain pasta salads, chicken, tuna or bean salads are great alternatives as well.  It is so easy to add veggies, beans/lentils, cheese, and meat to these unique salads to make them filling and a complete meal.

**Sometimes I will put a big scoop of the completed pasta or grain salad on top of mixed greens.  This also works well for a chicken or tuna salad.

Farfalle (pasta) with Watercress (lettuce), Cherry Tomatoes and Feta

http://www.fitnessmagazine.com/recipes/dinner/easy-healthy-pasta-recipes/?page=1

Spicy Southwestern Tabbouleh

http://www.myrecipes.com/recipe/spicy-southwestern-tabbouleh

Creamy Tarragon Chicken Salad (I love tarragon in chicken salad, great flavor)

http://www.myrecipes.com/recipe/creamy-tarragon-chicken-salad

 

 

  • YOGURT PARFAITS – Greek Yogurt is low fat and has extra protein, add some frozen fruit, a small amount of oats, granola, or whole grain cerel.  If choosing plain yogurt sweeten it will a little honey.

http://iowagirleats.com/2013/01/15/make-ahead-fruit-yogurt-breakfast-parfaits/

  • BUILD YOUR OWN - TACOS OR LETTUCE WRAPS

 

Five-Spice Turkey and Lettuce Wraps

http://www.fitnessmagazine.com/recipe/five-spice-turkey-lettuce-wraps/

  • COOKED SUSHI ROLLS – Watch some youtube videos and learn how to make sushi rolls, make sure to pack COOKED rolls OR veggie rolls work great too!
  • SOUPS, STEWS, CHILIES – If you have the ability to heat up your lunch, soups, stews and chilies are an excellent option!  They are usually quite filling and comforting especially during the cooler months of the year.  Plus, these are great ways to include more veggies into your lunch; they are easy to sneak in to these types of recipes.

**You could also invest in a thermos to keep it warm till your lunch break.  It works well to make these recipes on the weekend and use it throughout the week OR make extra for supper and use the leftovers for lunch.

Beef Barley Soup

http://www.myrecipes.com/recipe/barley-beef-soup-0

Turkey Chili

http://www.foodnetwork.com/recipes/turkey-chili-recipe3.html

Pasta Fagioli Soup

http://allrecipes.com/Recipe/Andreas-Pasta-Fagioli

  •  Putting basics together to create a meal – You don’t always have to have a main course. Sometimes just putting together some of the basics will create a meal.  Think about the food groups and build from there (Fruit, Veggie, Grains, Dairy, Protein) for example:
  1. Sliced Cheese, Whole Grain Crackers, Greek Yogurt Dip with Carrots, Broccoli and Cauliflower, Cut up Melon
  2.  Almond Butter, Sliced Apple, Popcorn, Cucumbers and Cherry Tomatoes , Hard Boiled Egg
  3. Yogurt, Mixed Berries, Whole Grain Muffin or Quick Bread
  4. Pretzels, Raw Veggies and Hummus Dip, Cheese Stick, Banana
  5. Colored Pepper Slices, Sliced Tomatoes, Avocado, Whole Grain Pita, Grapes
  6. Flavored Tuna Packet, Whole Grain Crackers, Orange Slices

Adding Variety to your lunches will help with the boredom of the same old thing every week.  It gives you an extra something to look forward to throughout the day and it will keep you from eating out as often too.  Explore some new options and have fun “thinking outside the lunch box!”


NEXT WEEK I’M TACKLING KID'S LUNCHES

STAY TUNED!


Welcome to my Blog; THE DIETITIANS WAY.  Yes, I am a Registered Dietitian with a professional education in nutrition, health and wellness.  I however am also a mother, a daughter, a wife and a business owner.  I’m a real person just trying to live a healthy wholesome life, just like you!  My business and my blog are all about that.  Making healthy living apart of your lifestyle, making it easy, affordable and do-able.   The Dietitians Way is part education, part guidance, part real-life trial and error.  I hope you continue to join me on this journey, find my knowledge helpful and smile from time to time.  Thank you for your support!
Sincerely,
Christine Spettel, RD, CD
Lifestyle Nutrition