National Lunchbox Week
Why your lunchbox matters
Your lunchbox can make or break your day. A balanced lunch helps keep your energy and blood glucose stable, prevents mindless snacking, and sets you up to feel good both mentally and physically. By taking control of what’s in your lunchbox, you’re less likely to rely on the office biscuit tin, vending machine snacks or local takeaway options.
Lunchbox essentials
A balanced lunchbox should include a mix of carbohydrates, protein, healthy fats, and fibre. Here’s a quick guide to building your ideal lunch:
1. Good quality carbohydrate
Carbohydrates provide energy, but choosing the right ones is key. Opt for wholegrain or low-GI options, which release energy slowly and help to avoid spikes in blood glucose. Some great ideas include:
- Wholegrain bread or wraps for sandwiches.
- Brown rice, quinoa, or wholemeal pasta for salads or leftovers.
- Legumes like lentils, chickpeas, or black beans in salads or soups.
2. Lean protein
Protein keeps you fuller for longer and helps sustain energy levels. Add one or more of these to your lunchbox:
- Grilled chicken or turkey – try cooking extra with your dinner to bring the next day.
- Boiled eggs – easy, portable, and filling.
- Canned tuna or salmon (in spring water) for a quick and convenient option
- Plant-based proteins like tofu, tempeh, or edamame beans.
- Legumes – like lentils and chickpeas as mentioned above, are also a great source of plant protein.
3. Healthy fats
Healthy fats are heart-healthy, can boost flavour and keep you satisfied. They can also help in preventing post-meal blood glucose spikes. These include:
- Avocado slices or smash them up to make guacamole.
- A small handful of nuts like almonds, walnuts or hazelnuts.
- A drizzle of olive oil in your salad dressing.
- Seeds like chia, flax, or sunflower sprinkled over a salad or for a topping in your yoghurt.
- Hummus– either as a dressing or dipping sauce.
4. Fibre-rich veggies
Vegetables are low in energy, high in fibre, and help fill you up while keeping blood glucose stable. Try:
- Crunchy raw veggies like carrot sticks, cucumber slices, or cherry tomatoes. These would go nice with some hummus as a snack.
- Leafy greens like spinach, rocket, or kale in salads or wraps.
- Roasted veggies like sweet potato, zucchini, or capsicum in soups or salads.
5. Do you like to finish with something sweet?
If so, instead of opting for biscuits, chocolate or cake try rounding off your meal with:
- A small piece of fresh fruit like a mandarin, apple or some sliced melon.
- A square of dark chocolate – dark chocolate is higher in antioxidants, lower in sugar and often more satisfying than milk chocolate.
- A low-sugar fruit yoghurt – or try adding some real fruit to natural yoghurt
- A homemade ‘energy’ ball made with oats, nut butter and seeds.
6. Don’t forget to stay hydrated - thirst can sometimes be confused as hunger. Keep a water bottle on hand and sip throughout the day.
Tips for preparing lunches in advance for the week
These days we are often time-poor, and heading back to work after a relaxing holiday can feel overwhelming. Meal prepping can save time and stress. Here are some tips to make the process easier:
1. Plan your menu
Take a few minutes on the weekend to plan your lunches for the week. Aim for a mix of proteins, grains, and veggies to keep things interesting.
2. Batch cook
Cook larger portions of versatile ingredients like roasted vegetables, grains, or grilled protein. These can be mixed and matched in salads, wraps, or bowls.
3. Use the freezer
Make extra portions of soups, stews, or dinners and freeze them in individual containers. These are great for days when you’re short on time.
4. Prep snacks
Pre-portion snacks like nuts, seeds, or veggie sticks into containers or zip-lock bags. Having them ready to grab can make mornings much smoother.
5. Invest in good containers
Leak-proof, stackable containers make storing and transporting your meals a breeze. These will last for many years so investing now will save you money in the future.
Sample lunchbox ideas
Here are a few simple combinations to get you started:
Lunchbox Idea 1: Quick and easy
- Wholegrain low GI wrap with grilled chicken or tofu, hummus, and mixed salad.
- Side of cherry tomatoes or cucumber sticks.
- A small handful of mixed nuts.
- A piece of fresh fruit, like an apple, banana or pear.
Lunchbox Idea 2: Leftovers
- Quinoa or basmati rice with roasted veggies, chickpeas, and spinach.
- Celery sticks with a side of hummus
- Egg muffin with zucchini and capsicum
- A square of dark chocolate.
Lunchbox Idea 3: Classic Combo
- Wholegrain sandwich with tuna, avocado, and lettuce.
- Carrot with a small container of tzatziki.
- Boiled egg on whole grain crackers
- A low-sugar yoghurt with a handful of berries.
Final thoughts
Packing a balanced lunchbox doesn’t have to be complicated or time-consuming. With a little planning you can enjoy a tasty, nutritious meal every day that supports your energy and keeps your blood glucose levels in target.
So, this National Lunchbox Week, take a moment to celebrate the humble lunchbox. It’s more than just a container for food – it’s your ticket to better health, less cravings, and happier workdays. Happy packing!