Tips for Packing a Healthy Lunch

Welcome back to PorrazzaNutrition! 

When I first went went full-time with my practice and quit my "day" job, I got out of the habit of packing a lunch. I was mostly out seeing clients in the AM and after dinner, so I only really needed to pack snacks on-the-go. This January, I took a short-term teaching contract at a local community college and with teaching 4 classes back-to-back and my office hours, snacks just weren't going to cut it! 

I wanted to share with you my essentials for packing a healthy lunch, basics to keeping the nutrient balance, and how to prep smart! 

My fancy new collapsible container!

Essentials

Lunchbox - I prefer the insulated varieties and definitely go with boxes/bags that have a handle since I carry a lot of work bags. 

Ice Packs - I like the gel ones versus the harder packs. The gel makes it easier to mold around my containers. 

Reusable Containers or Mason Jars - I love using the short mason jars for my soups, stews, and fresh fruit since they don't spill! I did buy a collapsible container for my leftovers; however, I didn't think about how large it was when I bought it. It is awesome, but doesn't fit in my current lunchbox. So, make sure you have your lunchbox specs before buying a fancy new container!

Baby carrots for the win!

Nutrient Balance

When I pack my lunch, I always think of PCV - protein (lean), carbohydrate (high-fiber), and veggie (usually non-starchy) for the main fare. I also pack some extra veggies, fruits, and bars for my snacks/sides. I never know what food mood I will be in (i.e. crunchy, sweet, savory, soft), so I like to have a variety to choose from. Side note here, having a backup plan is key! You never know if you will hit traffic in a work commute, if you need to hang around for questions from staff, or if lunch ends up getting pushed back. Be prepared for when life gets crazy so you stay on track and fuel your body with good-for-you foods. 

Prep Smart

Peanut butter balls for snacks!

I won't lie, I rely a lot on portioned unsweetened applesauce cups, no-sugar-added dried fruit (mango and prunes are my favorites), and baby carrots for my lunch/snack staples. I have been trying to spend more time on prepping the larger parts of my meals versus the snack/side items to save time. 

I usually carve out about 30-minutes of time on Sunday nights to prep for the week. This means peeling oranges and portioning them into containers, putting baby carrots in containers, scooping out hummus, and pulling applesauce cups from the bottom of the fridge to the top. Whatever will make my night before prep easier the better!  
I also make a lot of my lunches from my leftover dinners. I highly recommend batch-cooking grains (i.e. brown rice and quinoa) and even your proteins (like tofu) to make into easy meals. I have been trying to make more of my own snack bars/power balls versus buying them since it has gotten pretty costly. I like making these peanut butter balls 1 day and eating them all week for snacks!

I hope this gives you some tips to packing a healthy lunch! Have a great rest of your week!

Bean salad with carrots and hemp seeds + orange + dried mango + sweet potato chips!

Quick Protein Power-Up Balls

Are you looking for a quick, no-bake protein snack? Well, you came to the right place. My Protein Power-Up Balls are simple to make and delicious to eat!

Protein Power-Up Balls
Ingredients
-1 cup of quick-cook dry oats (gluten-free if needed)
-1 cup of peanut butter
-1/4 cup maple syrup
-1/2 cup ground flax seeds
-1/4 cup dairy-free chocolate chips or chopped nuts (optional)

Directions
-Mix all ingredients in a large bowl and form into small balls.
-Refrigerate for 1 hour or eat as is. Store in an air-tight container in the fridge for up to 2 weeks.

Recipe Notes & Substitutions
-If your recipe is a bit dry and crumbly, add a bit more peanut butter until you can form balls. If too soft, add in more oats or flax.
-Instead of oatmeal, try protein powder, almond flour, or coconut flour.
-Instead of peanut butter, try SunButter (sunflower seed butter), almond or cashew butter.
-Instead of flax seeds, try hemp seeds or ground almonds.
-If you are not dairy-free, you can use semi-sweet chocolate chips.
-Additional mix-ins can include: dried cranberries or walnuts.

These protein balls are great for between meals or if you are on-the-go. It is super fun to make with children too! Try different types of ingredients every time you make it for a fun surprise!