Take a healthy lunch with you to work
New research has indicated that more and more people are taking their lunch to work in a bid to save some money.
Buying your lunch from stores certainly does add up, so do all of the hidden calories.
So, Atkins nutritionist, Linda O'Byrne, shares some tips on how to make a healthy lunch that will save on the lbs and the £s.
- Don't go longer than four hours between eating - if you have lunch at 12pm then plan to have a snack at 4pm, so you won’t be starving by dinnertime and overeat, or eat the wrong foods
- Stay hydrated – not drinking enough can often be mistaken by the body for hunger, so ensure you keep a bottle of water by your side and sip it throughout the day
- Switch to cream - if you drink tea or coffee you should avoid adding milk, as it’s high in sugar. Instead, use cream - watered down if necessary - or unsweetened soya milk
- Have a good breakfast - skipping this meal can lead to overeating later in the day. So aim to eat a decent breakfast before you leave for work and it'll set you up for a day of healthy eating
- Be prepared for cravings - if you do find yourself craving sweet treats, make sure that you have some Atkins bars in your drawer, such as the Coconut Chocolate Bar or Peanut Chocolate Bar, or why not try the Atkins Strawberry Yoghurt Shake to prevent you from diving into the office biscuit tin?
- Avoid mindless munching - habits such as eating at your desk, or even while standing up talking to a colleague, can cause you to overeat. Instead, step away from your desk, be aware of what you're eating and savour every bite!
Why not add some extra inspiration into lunchtime with these delicious recipes?
Savoury Muffin in a Minute (serves one)
4 tablespoon golden flax meal (ground golden linseed)
1 teaspoon baking powder
1 pinch of salt
1 large egg
1 tablespoon melted butter
Mix the flax meal and baking powder in a small bowl, then melt the butter in a small ramekin and grease the sides. Next, add the egg and the butter into the dry ingredients and mix. Using a spatula or a knife, spread the batter into the ramekin, then cover the ramekin with clingfilm, with a small hole in it and microwave on high for 1 to 1 minute 20 seconds. Remove the clingfilm and let the muffin rest for a few minutes before turning it out onto a plate.
Once the muffin is cooled, split it in half and add either cream cheese, sliced cheddar cheese or one tablespoon of mayonnaise with a slice of bacon, ham or turkey. Try adding a slice of avocado for extra healthy fats and even more fibre.
Why not make a batch of ‘Muffins in a Minute’? They can be stored in a re-sealable bag for up to three days, making them a great alternative to a sandwich.
Nutritional Information per serving:
- 287 calories
- 0.3g net carbs
- 25g fat
- 12g protein
Pastry Free Bacon & Cheese Quiche (serves six)
3-4 slices bacon, chopped
6 eggs
250ml double cream
½ teaspoon salt
225g cheese, grated
Fry the bacon pieces until brown and crispy, then drain on a paper towel. In a medium bowl, beat the eggs, add the cream and salt, then mix well. Arrange the cheese and bacon evenly in the bottom of a greased pie dish, to act as the base. Pour the egg mixture over the cheese then bake at 350ºf/gas mark 4 for 35-40 minutes, or until a knife inserted in the centre comes out clean.
Nutritional Information per serving:
- 292 calories
- 3g net carbs
- 23g fat
- 13g protein
Crustless Pizza (serves one)
25g cooked chicken
25g shredded mozzarella
25g pepperoni, cubed
2 tablespoon low sugar pizza sauce (eg Sacla Tomato and Mascarpone Sauce)
2 Atkins Rye Crackers
Mix the bite-sized pieces of cooked chicken, grated mozzarella, cubed pepperoni and the low sugar pizza sauce in a bowl and heat in the microwave for two minutes. Spread over an Atkins Rye Cracker and enjoy. It tastes just like pizza, but without the heavy crust!
Nutritional Information per serving:
Tagged in Diet Healthy eating