As the new year kicks into gear, we bet you’re wondering how you can best balance healthy eating with the time you have and the budget you can afford. Fear not, because we have a week’s worth of wonderfully delicious and nutritious work and school lunch ideas that will demand less from your wallet and have your family asking for more. Remember, every healthy meal should contain a balance of protein, carbohydrates, unsaturated fats, fibre and plenty of water, so be sure to keep this in mind. Read on for all the inspiration you’ll need to make 2019 the healthiest year ever!
- Monday Quesadillas with Cheese & Ham
This one’s a sure-fire hit, and oh-so-easy to prepare. Start with a couple of store-bought tortillas (whole-wheat is best), add a few slices of ham and cheese, garnish with a thin spread of mustard and some baby spinach leaves, then grill in a pan or press until the cheese melts. Toss into a lunch box with a few cherry tomatoes and you’re good to go.
- Tuesday Turkey Caesar Sarmies
Top a slice of wholegrain bread with a piece of butter lettuce (romaine or iceberg will also do), add a few slices of shaved smoked turkey and finish off with a dollop of sauce made from equal parts grated parmesan cheese and mayonnaise, a squeeze of lemon juice and a dash of Worcestershire sauce. Season to taste and finish with another slice of bread on top and a couple of strawberries on the side. Yummy. Oh, and don’t forget the water!
- Wednesday Quick ‘n Easy Tacos
Who doesn’t love a zesty Mexican wrap? We sure do, and the real beauty is that everyone can make their own. All you need are some tortillas and a selection of ingredients to use as the filling. We recommend bowls of cream cheese, guacamole, canned black beans, cheddar cheese, red pepper, hummus, tahini, shredded lettuce and onion, along with finely diced cooked chicken or beef. Fill them, roll them and slice them in half for the perfect lunchtime treat.
- Thursday Lime & Coriander Chicken Avo Salad
This is a particularly tasty way of using up any leftover chicken you may have in the fridge, as well as being packed with protein and healthy fats. Simply combine two diced avos with around 400g of shredded chicken, a couple of finely sliced green onions and a tablespoon of fresh lime juice. To this you can add as much shredded coriander as you like – around 1/3 of a cup should do it – as well as a couple of tablespoons of mayo. Stir together and enjoy with brown rice and a portion of fresh fruit for dessert.
- Friday Classic BLT
Bacon. Lettuce. Tomato. What could be better? Simply break up some crispy bacon, thinly slice a tomato and rip apart a head of lettuce. Next, assemble your sandwich by first spreading a thin layer of mayo onto a slice of bread, top with a wedge of lettuce, a few slices of tomato and some of that delicious bacon. Cover with another slice of bread and cut in half. That’s all there is to it. For extra healthy fats, add a few slices of avo, and how about a couple of wedges of fresh pineapple to finish it off?
- Saturday Simple Spring Rolls
Spring rolls don’t have to be fried to be delicious. All you need are some rice paper wrappers or lettuce leaves and you can make your very own, healthier alternative. Fill them with cooked chicken, pork or even tofu, a selection of thinly-sliced crunchy vegetables and a bit of cooked brown rice, roll up and pop into your lunch box. Add in a few cubes of cheese and a small handful of blueberries to finish off this moreishly magical lunch surprise.
- Sunday Egg Salad with a Twist
This is a popular variation on the classic, with plenty of fresh herbs and a spicy kick. Start by chopping up seven or eight hard-boiled eggs. Add two teaspoons of mayo, around a teaspoon of apple cider vinegar and a splash of hot sauce of your choice. A couple of teaspoons of wholegrain mustard, a few diced spring onions and a tablespoon of finely chopped dill mixed in with the rest of the ingredients results in an egg salad that you’re sure to love. Serve with crispy wholewheat toast.
These are just a few of the many irresistible ways in which you can spice up your and your kids’ lunches this year. And the best part is that you can be rewarded simply by shopping for the ingredients. With bsmart, you earn cash back every time you shop at one of our partners – including fresh produce retailers. So take a look here for your nearest partner store and start looking forward to a year of healthy, delicious lunches. And the savings you deserve.
Disclaimer: bsmart does not provide medical advice. The above article is for information purposes only. Please consult a suitable and qualified medical professional if you require specific medical advice.