Speedy low-kJ lunches
For a quick and easy lunch, try any of these 3 dietitian-approved recipes! They all come in at about 400cal, which is ideal for gradual and sustainable weight loss. These meals are nutritionally balanced with good-for-you nutrients, like fibre, protein and low-GI carbs to keep you feeling full for longer.
Smart carbs
Low-glycaemic index (GI) carbs are digested more slowly than high-GI ones. Include a serve of low-GI carbs in your lunch to help reduce mid-afternoon cravings & energy slumps. sweet potato/kumara, chickpeas, wholegrain wraps and crispbreads, or meals with a cup of brown rice or quinoa are all nutritious choices.
Plan Ahead
A DIY packed lunch not only saves you money, it can prevent impulse takeaway buys that are often high in kJs.
Look after your wallet — and waistline — with these fresh and fast homemade lunch ideas to serve one. Perfect for work or home!
1. Chicken, avo and pesto salad wrap
✓diabetes ✓friendly low cost
Place 100g shredded cooked chicken breast, ¼ sliced avocado, 1 cup salad leaves, 1 small sliced tomato and 2 tsp pesto in a low-carb, wholegrain toasted wrap.
Per serve: Energy 1694kJ/405cal Protein 39.5g Fat 13.2g Sat fat 2.9g Carbs 21.6g Sugars 3.7g
Fibre 20.4g Sodium 327mg Calcium 84mg Iron 2.2mg
2. Smoked salmon and cream cheese crispbreads
Spread 3 crispbreads with 2 teaspoons reduced-fat cream cheese. Top with 25g smoked salmon, ¹⁄³ sliced cucumber, sliced red onion and baby rocket. Season with freshly ground black pepper.
Per serve: Energy 1301kJ/311cal Protein 27.8g Fat 10.5g Sat fat 2.4g Carbs 22g Sugars 8.2g Fibre 8.2g Sodium 889mg Calcium 228mg Iron 2.5mg
3. Rainbow salad with tuna
✓dairy free ✓low cost
Toss 2 cups store-bought rainbow salad or coleslaw with 1 small diced cucumber, 75g roasted, diced sweet potato/kumara and 1 x 95g can tuna in olive oil (drained). Drizzle with 2 tsp Kewpie mayo.
Per serve: Energy 1829kJ/437cal Protein 22.9g Fat 26.1g Sat fat 4.7g Carbs 22.9g Sugars 14.3g Fibre 9.5g Sodium 667mg Calcium 83.7mg Iron 1.1mg
Shop like a dietitian
Your bread/wrap checklist:
✓ More whole grains: Wholegrains listed in the ingredients list means more fibre in the product.
✓ More fibre: Look for 5g plus fibre for bread and 2.5g plus fibre per wrap.
✓ Less sodium: Aim for less than 400mg per 100g for bread. For a wrap, 325mg is ideal.
Looking for more quick and easy lunch inspiration? Browse our healthy lunch recipes for work!
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