The drive-thru is quickly replacing the kitchen as the source of our meals, and lunch has taken the biggest hit. But the burger and fries you buy for lunch do more than sap your afternoon energy, they can also drain your wallet. This year, make a resolution to improve your physical health as well as your fiscal fitness with just a few simple changes. In fact, it’s easier than you might think to cut your lunch costs in half while cutting calories by up to 75%. With lunch prices averaging between $5 and $10, it’s easy to spend as much as $50 a week and $200 a month—per person. Ditching the combo meals and packing your own lunch not only cuts your food costs in half, it can cut your calories by up to 75%.
THINK OUTSIDE THE LUNCH BOX
For many, the idea of packing a lunch conjures up images of flattened sandwiches and warm milk, but the possibilities are nearly endless and don’t require as much prep time as you might think. Here are some quick and easy ideas that are sure to satisfy.
SIMPLE AND SATISFYING
Some veggies or a piece of fruit along with one of our nutritional products, like an Attain® Bar, can make a simple, quick, and satisfying meal. You can even add fruit, like frozen berries, to an Attain or Proflex20™ Shake.
SALADS
All it takes is 15 minutes to make up to a week’s worth of lunches and dinners. Start with a head of your favorite lettuce (try red romaine), ½ medium red cabbage, 2–3 carrots, green (or other color) peppers, and scallions. Put the lettuce in a bowl, throw the rest in the food processor, toss together, and then put handfuls of the mixture into separate plastic containers or baggies. Grab one in the morning, along with some cherry tomatoes, and you’re good to go. Add a tablespoon of shredded cheese, a hard-boiled egg, or beans to make a great meal or a great snack to beat the afternoon munchies. To mix it up, try adding them to pitas or rolling them up in whole wheat tortillas. Just remember to choose a low-calorie salad dressing.
SANDWICHES
Beat the peanut butter blahs by focusing on flavor and texture. A great sandwich starts with great bread, so pick a great-tasting bread or roll, or even a tortilla or flatbread. Punch up the flavor without adding a lot of calories with condiments like mustard, vinegars, salsa, hot sauce, apple butter, or chutney. Got meat? Use lean deli meats and watch the portion size. No meat? Consider low-fat cheese, sprouts, or cucumbers.
SOUPS
This is one of the most versatile of meals, and can range from homemade favorites to instant heat-and-serve varieties for time-crunched cravings. Just make sure to choose those that are lowest in fat and sodium.
MICROWAVE MEALS
Nothing has revolutionized lunch like the microwave, and there are now several brands that offer low-calorie fare from around the globe. And the best part? Most are available for under $3, making them a much more affordable choice than their fast food counterparts. Look for meals with 300 calories or less and with the lowest fat content.
SNACKS
Eating 2–3 smaller meals and 2–3 snacks throughout the day can stave off hunger pangs. But make sure you pick smart snacks. Your best bet is always fresh fruits and vegetables. Avoid boredom and choose foods with a variety of colors and textures. When it comes to veggies, you can even pick up a flavorful dip, but watch the calories—some dips can contain as many as a hamburger! For a truly tasty treat, create your own fruit cocktails by combining berries with peaches or bananas.
MORE MONEY-SAVING TIPS
While packing a lunch will surely keep a few more dollars in your pocketbook, there are other ways to save at the grocery store:
- Buy "reduced" baked goods–As items near expiration, many stores sell them at a drastically reduced price.
- Ask for "ends" in the deli–many stores sell the ends of meats and cheeses at a discount.
- Collect coupons and trade with friends to get the best deals on the foods you eat most.
Above all, be a smart shopper. When you browse the "discount" items, know how much they normally cost to see if the savings are significant, and stick with food you normally eat. Just because it is on sale doesn’t mean you have to buy it. Stop "pulling up to the first window" and start bringing the brown bag to work, and you’ll see significant slimming of the waist and swelling of the wallet.
This material is not intended as a substitute for medical and/or health advice and the material should not be relied upon for dieting or for seeking medical and health recommendations. Please consult with your physician or healthcare practitioner before dieting or making any personal health decisions. *Always consult with your physician before beginning any exercise or diet program.
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