| Nothing is more pressing than satisfying your hunger in | | | | choose your own bread, fillings and dressings. |
| time! Many of you find yourselves skipping lunch in a | | | | Ready made salad bowls are always a good option, |
| bid to meet deadlines, get to appointments and make | | | | but choose options with fish, meat or cheese included. |
| up time, doing other things that seem more pressing. | | | | Avoid high mayonnaise sauces. Sushi is another great |
| Unless you refuel in the early afternoon you will find | | | | lunch option. Avoid the self-serve salad bars at |
| yourself sluggish, irritable and tired come mid-afternoon, | | | | supermarkets, which are usually high in sugar. |
| which will do nothing for your motivation or your | | | | If you plan to make your own sandwich at work look |
| concentration, let alone your attempts at maintaining a | | | | to buy organic wholemeal pittas, a salad ingredient |
| healthy weight. | | | | (such as rocket) and quality pre-packaged chicken |
| Choose nutritionally sound options that will keep you | | | | slices. For a little bit of spice add a touch of Tabasco, |
| feeling satisfied and full until mid to late afternoon. For | | | | light dressing or organic chutney. Delicious, healthy and |
| the best results you will need to pre-prepare your food | | | | filling! |
| if you are away from home during the day. Preparing | | | | Try these lunchtime options and feel energized for the |
| your lunch the day before and storing it in a food | | | | afternoon; |
| container overnight will ensure that quality food is | | | | 2 egg omelette with a large green salad - add |
| always to hand when lunchtime arrives. | | | | chopped onion, pepper, mushroom |
| Preparing your lunch in advance doesn't have to be as | | | | Small baked potato or sweet potato, filled with tuna |
| time consuming or inconvenient as you might think. | | | | and salad, topped with ½ tbsp hummus |
| Why not cook a little bit extra for your dinner each | | | | Sliced chicken breast with sun-dried tomato, organic |
| night and store the leftovers in a food container | | | | wholemeal pasta, mixed with red pesto |
| overnight? That way you have a ready-made lunch | | | | Sliced 2 boiled egg salad with mixed peppers, |
| ready to pop into your bag first thing. Good examples | | | | mushrooms and light dressing |
| of leftovers that will work are stir fries, casseroles, | | | | Greek Salad - feta cheese, tomato, cucumber, black |
| pasta dishes and chilli con carne. You can add spare | | | | olives, olive oil / lemon dressing |
| chicken breast or cooked meat leftovers to salad and | | | | Organic Wholewheat Pasta Bake with chicken, |
| wild rice to make a healthy yet filling cold meal. | | | | peppers, onion, garlic and herbs |
| When you are out and about, choose foods from | | | | Hummus and organic pitta with chopped carrots, |
| quality supermarkets. Always look for a meal option | | | | broccoli and baby corn |
| high in protein, from fish and meat, or pulses if | | | | Tuna Nicoise - tuna, sliced boiled egg, red onion, black |
| vegetarian. If choosing a ready-made sandwich, opt | | | | olives, salad, light dressing |
| for brown, wholemeal bread rather than white. Forgo | | | | Wholewheat Pasta salad with smoked / grilled salmon, |
| options smothered in mayonnaise or sauce (eg: | | | | chopped red peppers and pesto |
| coronation chicken or tuna mayo), to help you dodge | | | | Mackerel and tomatoes in a wholemeal pitta, with |
| excess sugar and fat. Look for lighter dressings. Avoid | | | | cucumber |
| high calorie fillings such as chicken Caesar, chicken and | | | | Ready-prepared sushi - from any major supermarket |
| bacon, prawn mayo or the 'all day breakfast'. Keep | | | | Organic Prawns and rocket in a wholemeal pitta |
| things simple, as though you were making the | | | | Chicken Salad with Brown Rice |
| sandwich at home. Ignore 'meal deals' with crisps, | | | | REMEMBER: Go easy on your portion sizes. If in |
| drinks and / or chocolate. If you have the option, buy | | | | doubt, underestimate and then add more. |
| your lunch from a sandwich shop, where you can | | | | Good luck and start eating more sensibly! |