{"id":3931,"date":"2018-09-01T08:51:51","date_gmt":"2018-09-01T12:51:51","guid":{"rendered":"https:\/\/corelifemd.com\/?p=3931"},"modified":"2018-09-01T08:51:51","modified_gmt":"2018-09-01T12:51:51","slug":"healthy-packed-lunches","status":"publish","type":"post","link":"https:\/\/corelifemd.com\/dev\/healthy-packed-lunches\/","title":{"rendered":"Save Big with Healthy Packed Lunches"},"content":{"rendered":"

Back to school time is the perfect opportunity to save a little more money and eat a bit healthier. As you say goodbye to summer vacation and hello to a busy fall, take the time to pack a substantial lunch for the whole family. If extra money doesn\u2019t convince you, the time saved and energy boost will.<\/p>\n

Eating lunch out every day adds up quickly – on your waistline and in your wallet. Buying your sandwich out regularly can cost anywhere from $6 to $12, or $120 to $240 a month. In addition to the cost, chances are the lunch you\u2019re buying is not the healthiest choice either. One stressful meeting can turn a well-intentioned salad into a quarter-pounder with fries in the blink of an eye.<\/p>\n

Packing ahead of time is the best motivator to eating healthy and saving money at lunch. After all, you won\u2019t let a delicious and nutritious meal go to waste over buying a lunch, would you? When preparing your lunch, emphasize at least one serving of vegetables (v)<\/span><\/strong> and lean protein (p)<\/strong><\/span>. To add more substance, pack a serving or two of healthy fat (hf)<\/span><\/strong>, whole grain (wg)<\/span><\/strong>, low-fat dairy (d)<\/strong><\/span>, and\/or a piece of fruit (f)<\/span><\/strong>. Try out some of these ideas below. If you are not sure what counts as a serving, note the abbreviation in parentheses (for example, a healthy fat is abbreviated as hf).<\/p>\n

California Club Wrap <\/strong><\/h3>\n
    \n
  • Throw some sliced, low sodium turkey breast (p)<\/strong><\/span>, a few slices of avocado (f & v)<\/span><\/strong>, romaine lettuce (v)<\/strong><\/span>, and sliced tomato (v)<\/span><\/strong> into a whole grain tortilla (wg). To spice it up, sprinkle with red pepper flakes, cilantro, and a splash of lime. Enjoy with carrot sticks and hummus.<\/li>\n<\/ul>\n

    Robust Italian Salad<\/strong><\/h3>\n
      \n
    • Chop up 3 huge handfuls of romaine (v)<\/strong><\/span> and red leaf lettuce (v)<\/span><\/strong>. Add slices of tomato (v)<\/strong><\/span>, red onion (v)<\/strong><\/span>, and pepperoncini (v)<\/span><\/strong>. Combine one tablespoon each of red wine vinegar, extra virgin olive oil (hf)<\/strong><\/span>, and parmesan cheese (d)<\/span><\/strong> and pour over the salad. Add some chicken breast (p)<\/strong><\/span> for protein and a fresh peach (f)<\/strong><\/span> for dessert!<\/li>\n<\/ul>\n

      Caprese Pasta Salad <\/strong><\/h3>\n
        \n
      • Combine \u00bd to 1 cup cooked whole grain rotini pasta (wg)<\/strong><\/span> with \u00bd Tbsp olive oil (hf)<\/strong><\/span>, \u00bd tbsp. balsamic vinegar, \u00bc c shredded mozzarella (d)<\/strong><\/span>, and 1 handful of chopped cherry tomatoes (v)<\/strong><\/span>. For bonus veggies, toss in some chopped cucumber, bell peppers, fresh greens, and red onion. Add in some grilled chicken or shrimp for extra protein.<\/li>\n<\/ul>\n

        \"pasta<\/p>\n

        These lunch options are not just for adults, they are kid-friendly too! Involve your child in making some of these dishes and allow them to experiment with the ingredients. Remove some of the added spices if needed. If you have a picky eater, ask them to choose what they want in their lunches. Fruit, cheese sticks, and healthy dips like hummus are always a hit with kids.<\/p>\n

        Sure, occasionally you may opt for lunch out with a co-worker. On a regular basis though, you need that healthy option right in front of you. After all, there is no need to eat out with these fast and flavorful options!
        \n <\/p>\n

        -Megan Lautz, MS, RDN, NASM-CPT<\/h5>\n","protected":false},"excerpt":{"rendered":"

        Back to school time is the perfect opportunity to save a little more money and eat a bit healthier. As you say goodbye to summer vacation and hello to a…<\/p>\n","protected":false},"author":13,"featured_media":1652,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"yoast_head":"\nSave Big with Healthy Packed Lunches | CoreLife Healthcare<\/title>\n<meta name=\"description\" content=\"Back to school time is the perfect opportunity to save a little more money and eat a bit healthier. 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