Light Lunch Ideas

Lunch should be a light, low-calorie affair. Try out these simple ideas.

You’re just heading to lunch and have a presentation to work on later. You’re looking for a light but filling meal that will not make you sluggish or reach out for coffee every hour. Unfortunately, most of the food available on sale either contains too much sugar or has little nutritive value. Even if you are a stay-at-home parent, you are normally so rushed with chores that there is hardly the time to prepare fresh lunches. Your first instinct is to reach out for a ready-to-cook meal to save time and effort.

It is a better idea to prepare your own lunch. Yes, you are pressed for time, but it is important to eat healthy, home-cooked food whenever you can. Just investing an extra half hour every morning will help you figure out and prepare a nutritious, light lunch.

Here are some ideas to help you get started:

Whole wheat sandwich. Use whole wheat bread instead of the usual white bread – it is easier to digest and has few empty calories. Ditch fat-laden mayonnaise (even the supposed ‘low-fat’ variety), butter and cheese when making your sandwich. Use fresh vegetables like tomato, lettuce, cabbage and capsicum, and douse them with a light olive oil and lemon juice dressing. If you need a creamy element in the sandwich, use a thin layer of margarine on the bread. Add taste with mustard and some mint sauce.

Middle Eastern cuisine. Mediterranean cuisine is generally lighter than most other cuisines, because it uses olive oil and most of the vegetables and meat are either stir fried or grilled. Opt for a meal comprising hummus (chick pea paste), falafel and a chicken shawarma in a wheat base. The entire meal is extremely low on calories and fat (tell the chef not to add extra salt) and will keep you full for longer.

Soup and brown rice. Polished rice is full of empty calories and once it starts getting digested, the body gets sluggish. If you want to have rice during lunch, opt for unpolished, brown rice. It tastes different and it takes getting used to, but it is easier to digest and provides fibre. Prepare or look for rice dishes that comprise fresh steamed vegetables and lightly-salted gravy. Start off your meal with a clear onion or chicken soup – again, insist on less salt. For dessert, try a low-sugar grated carrot salad with honey and a pinch of hot spice.

Grilled fish and chips. This is a take on the classic English fish and chips recipe, but you have to grill the fish and use less seasoning. You can easily prepare this dish at home. Lightly salt the fish and set aside for 15 minutes. Meanwhile, chop up some fresh vegetables for a side salad. Slice fresh potatoes for fries and brush them with salted water. Instead of deep frying them, bake them in the oven. Grill the fish for required crispness and serve hot. Your lunch is ready.