Over the past two months, since starting a new job, I've gained weight. I haven't been eating healthy lunches. Instead, I go out to a restaurant. Partly because I want yummy food, but also partly because I want a "break."
Does anybody have suggestions for how to eat healthy at work? And avoid the temptation to eat a lot at lunch just because you want to get away for a while?
When I want a break from work I come home for lunch, I must want a break every day because when I work I come home for lunch ... But I think I am the minority of being able to come home, soooo my suggestions is to bring your lunch and go for a walk afterwards.
My favourite lunches are leftovers from the night before with raw veggies, I always purposely cook too much food to have some for lunch for the next day or two...
i have/had the same problem ..but for a lil while now i grab something at subway and go sit at the park ..watch the ducks or whatever..the quiet helps de-stress me ..
This is such a good (and important I think) question... there are so many mornings when I face the "what do I bring??" question.
My advice, ALWAYS have a fresh piece of fruit to bring with your lunch. At the least, you will have something obviously nutritious and tasty with you
- the classic: sandwiches. deli if you eat meat, cheese (we do need some fat in our diets, we just have to choose where to get it from) - different forms of cheese, peanut butter, vegetable (I like lettuce, tomato, cucumber, etc) - use some hummus as the spread and yum!, egg, etc.
I'm sure there are more sandwich ideas out there
- leftovers are awesome. If you use the microwave (and have access to one) then this broadens your choices even more. Pasta, rice, different type of salads (just make sure the salad has enough calories/fat to qualify as a main dish rather than just a side of greens).
There are so many ways to prepare pasta and rice dishes (in addition to the different types of pastas and rice!), that while this doesn't sound like too many options, it truly is! Oh, and there's also barley, beans, legumes, buckwheat, etc.
- soups
- You can also mix things up: Like bring a muffin, some fruit, some yogurt. Or a salad, some crackers, a bit of cheese. Bagel, fruit, etc.
It takes a little bit of work sometimes, depending on what you want to bring. But for myself, I also feel great when I open a delicious and healthy well-prepared lunch! Aside from the excitement of "mmm I have a tasty lunch", I also feel proud of myself for putting in the extra effort. And if you do cook dinner daily, leftovers are very easy choices
As an idea, I try to include all the food groups in my lunch whenever possible, that way I'm ensuring variety. So some grains, some fruits, some dairy, some protein, and always water.
As for actual dishes... I'm still trying to figure that out for myself
There are a lot of things you can take for lunches, from veggie dishes (cut cucumber/tomato and vinagarette salads, or lettuce salads) to whole wheat and lean meat sandwiches, to whole wheat wraps with cream cheese and veggies, or PB&J on wheat bread, cottage cheese, fruit, yogurt...or cook larger dinners and wrap leftovers for microwaving at work the next day.
But if you must go out, pick healthier choices. Do without breads, or take whole wheat if they have them. Choose other veggies over potatoes when you can, leaner meats, etc. There are so many places to choose from and so many healthier choices just about everywhere these days. Try delis for lunch, or places with good salad choices...sit down dining is preferable to fast food when you can.
What I used to do was go for a run or walk at lunch, then pick up something on my way back and eat it at my desk. First off, you're getting in exercise to help with the weightloss, secondly, you're not as focused on going out to eat and getting tempted with the smells. Have in mind what you'll get and take just enough money to get it.
Take the time to download and print nutrition menus from some of the more common restaurants you vist. Then highlight items you like. While it is healthier to bring your own food, at least this way you are more prepared if you do go out. If you can't avoid the temptation of ordering something off this list, stick to subway.
I am going to mention somethings here that I am doing that even though you may not choose to do a vegetarian lifestyle the choices I am mentioning are often low in points/calories that you can adapt into most diets.
While the weather is nice I am fortunate enough to work near some great parks and one is near a river so I like to go there and read while having my lunch. The peace and serenity rejuvinates me for the afternoon. I have been bringing with me left overs which I quickly warm up before I leave my work. You can find some low point/calorie recipes from Fatfreevegan.com. Or, pita bread with eggplant hummus, lettuce, carrots, cucumbers,& beets.
If I am going out I will go to a pizza place and order a vege pizza, no cheese, extra sauce, extra garlic. (I know most people say no cheese!!! but try it just once with extra sauce and garlic it cuts the calories/points way down.) Or, I might go to a chinese restaurant and order rice with steamed vege's. If I am going to a fast food restaurant I prefer Wendys or Carls Jr. where I can get a baked potato and salad. Or go to the grocery store and pick up some vege sushi. Anyway you don't mention what type of food you like or what kind of program you are going on but these are some things you can fit into most any program.
One thing that helps me when I have to take a lunch is to prepare it the night before and just grab the containers I need the next morning... Or if your fridge is big enough put them in the bag and just grab the bag before going out the door...
I have fat free cottage cheese already in little containers and I'll take a premeasured baggie of raspberries with me. I 'think' I only have to work for 4 hours. If I have to stay over lunch, I'll have the soup or maybe arrowroots with peanutbutter.
I forgot to say that I will go outside for break. I just need to get away from the atmosphere of work.
Last edited by srmb60; 08-20-2006 at 09:10 PM.
Reason: forgot something
I've found one thing that helped me a LOT is planning ahead. I don't even mean just pack your lunch the night before--I mean maybe the weekend before your week starts, have enough food to have choices for lunch every day during the week. I keep a few frozen low-calorie meals on hand for the days when something comes up and I just forget to pack my lunch or whatever (not for everyday due to the sodium--then again, if you're currently eating out every day for lunch, the frozen meals are likely still a better choice)...I only stock up on the frozen meals when they are on sale, though, as they can get somewhat pricey for the meager serving sizes.
In addition to my backup frozen entrees, I also like to make a big crockpot of soup and divide it into small Gladware containrs and pop them in the freezer. Then, whenever I want some for lunch, I just grab the container out of the freezer and nuke in the microwave when the time comes.
I also keep sandwich components easily ready for sandwich building. On Sunday, I'll make sure I have lettuce cut up in a container, spinach rinsed and in a container, onion sliced, cucumber sliced, avocado sliced, etc. That way, when you go to make a sandwich, you just grab a piece of everything and slap it together rather than having to slice a tomato or whatever when you're in a hurry.
I do the same thing with salads--make sure I have all the ingredients prepared in my fridge ahead of time so I basically just have a salad bar when I decide to make a salad--no additional preparation required. Then I just bring the bottle of dressing separate so it doesn't get soggy before lunch time.
Leftovers are also great--I sometimes bring some sliced baked ham from the night before with some pineapple chunks. I'm also a huge fan of peanut butter and jelly sandwiches--I can make a whole sandwich for under 200 calories, and if I forget to bring it to work one day, it lasts well in the fridge for a few days without getting too soggy or anything.
Ooh, I also like to make a large batch of stir-fry on the weekend and, again, divide into small Gladware containers and freeze. I make a batch of brown rice and scoop that into the Gladware containers first, then the stir fry (I like to do chicken, frozen sugar snap peas, frozen broccoli/corn/red pepper mix, onion, and sometimes almond slivers all cooked in the wok with some teriyaki sauce). When it comes time to cook, I just sprinkle a little water on top before microwaving so the rice doesn't get dried out.
I've also been known to cook a whole box of pasta (whole-grain for me) and sauce and (I swear I should buy stock in the Gladware company) divide into Gladware containers so I don't eat too much and nuke it at lunch time.
When I was mooching off my sister and only paying $250 a month to live with her and her now husband, I went out for lunch every day. Now that I have to pay real rent and utilities and whatnot, I can't afford it, so planning ahead has become my forte
Bringing my lunch and snacks was the first big step I made in this process and it has been VERY successful!
I invested in some insulated lunch bags -- everyday I'm going to bring lunch I pack up my lunch AND snacks. All the suggestions above are great, and as has been said, planning ahead is the key.
Tonight is Sunday and I packed up snack baggies of carrots, some of red grapes, and some pistachios for hubby and I to take to work. I have at least one days' worth of salad ingredients from yesterday.
So now, tomorrow I will throw salad stuff in my salad pack, and then add some snacks (also other fruit, and maybe cottage cheese or a yogurt...) and be good to go.
It sooooo helps me to be in control of what I eat at work!
I'd say the place to start is with the kinds of foods you eat when you go out. Do you like pizza or Chinese, sandwiches or full cooked platters, fast food or fine dining? You can modify many favorite dishes to take to work.
To get away for awhile, you can:
a) eat, then go for a walk
b) eat outside in a park or plaza
c) do something on your lunch break, then eat at your desk as you work (my favorite)
d) eat out once in a while, keeping your choices under control
I adore Chinese food, but instead of eating fried stuff and candied sauces, I take the leaner stirfries, putting in lots of veggies and keeping the oils and sauce ingredients reasonable.
I guess my general answer would be: include a couple portions of veggies some which way, because they do fill you up as well as providing major nutrients.
I mentioned the stirfries, but you can do the same thing with Italian foods.
-- sausage & peppers using turkey sausage with peppers, onions and tomatoes
-- veggie spaghetti, with chunks of broccoli, yellow squash, zucchini, and more of the peppers, onions and tomatoes instead of pasta or with just a bit of pasta and a sprinkling of parmesan and/or romano cheese on top. Mix in ricotta, and people will swear they smell pizza.
Sandwiches can be fine if you use lean meats such as chicken, turkey, low-fat ham, flank steak, tuna (seasoned with a small amount of herbed mayo) and stuff with greens and tomatoes. Make a side salad such as carrot slaw or Waldorf (low-fat sour cream) salad.
i also batch cook and freeze then take a baggie to work with a piece or fruit and some celery and cucumber sticks (also presliced). The fact the food is frozen stops me having lunch at 10am! I keep rice thins, tamari sauce, saltnpepper and a jar with measured olive oil and vinegar (for salads) in my desk.
I also batch cook and have extra for lunch... sometimes in a crockpot. I eat at my desk and then go for long walks on my lunch break. Also make sure I take fresh fruit and veggies and other healthful snacks. We have refrigerators and microwaves at work so that helps but if you don't have that then yah the refrigerated lunch bags will work.
need help with work lunches
... But I think I am the minority of being able to come home, soooo my suggestions is to bring your lunch and go for a walk afterwards. 
