Low Fat Lunch Ideas

Tips for Low Fat Lunch Ideas

In a weight and health conscious society, getting several low fat lunch ideas and keeping the ingredients on hand can help you to make good choices for your midday meal. Preparing them ahead of time and having them readily available to “grab and go” will make sure that you are eating right.

Whether it is a child heading out for school or an adult on the way to work, most people today have lunches on the go. Sadly, more often than not, it is found to be easier to stop at a fast food joint to grab a burger and fries than it is to figure out what would be healthier choices. An equally disturbing fact is that many go through the day without eating lunch at all; instead, they consume copious amounts of snack foods that do not require a sit down to eat.

The body requires regular fueling to maintain energy, which is typically provided in three meals spread throughout the day, consisting of breakfast, lunch and dinner. Each meal is just as important as the next. Breakfast is vital to “break the fast” of the 8 or so hours we spent sleeping. Lunch is eaten midday to renew the fuel burnt so far during the day; serving to regenerate and energize the metabolism. Dinner is, or should be, the final meal eaten for the day. Skipping one or more meals makes it more likely that we will spontaneously eat foods that are quick but unhealthy and of little benefit to the body.

Taking the time to research low fat lunch ideas and preparing them ahead of time means that you can easily grab lunch on your way out the door; providing yourself with a healthy option for the midday meal. Consider some of these quick fixes:

Low fat quesadilla. Needed: Two 6” corn tortillas; shredded low fat cheese; shredded cooked chicken; cooked mixed vegetables such as peppers, zucchini, onion, broccoli and tomato; salsa. Sprinkle shredded cheese over one tortilla; top with cooked, shredded chicken and vegetables. Top with 2nd tortilla; microwave for 30-45 seconds until cheese is melted.
Loaded baked potato. Needed: 1 medium Russet or Idaho potato; shredded, cooked chicken; cooked and chopped broccoli florets; shredded low fat cheese, low fat sour cream. Microwave potato to desired doneness; split in half. Top with chicken, broccoli, cheese and sour cream.
Sandwich wraps. Needed: One 10” whole grain tortilla or flatbread; cooked and sliced chicken, turkey, salmon or tuna; fat free mayonnaise or ranch dressing; baby spinach leaves; sliced red pepper strips; peeled and sliced cucumber. Spread mayo or dressing on tortilla; layer with meat, spinach, peppers and cucumber. Rollup burrito style.
Spaghetti squash scampi. Needed: Cooked and shredded spaghetti squash; mixed vegetables such as mushrooms, zucchini, summer squash, pepper strips, onion and shredded carrot; butter; lemon juice; small shrimps (canned or fully cooked fresh). In a saucepan, sauté vegetables; add shrimps to warm through. Add butter and lemon juice to taste; toss with cooked spaghetti squash.
Chili cheese dip. Needed: Low fat turkey chili; shredded low fat cheese; baked corn tortilla strips. Place turkey chili in microwave safe bowl; sprinkle with low fat cheese. Microwave until heated through and cheese is melted. Eat with crispy baked tortilla strips.

Lunches should be low fat yet hearty enough to provide the energy to get through the afternoon; using these low fat lunch ideas can do just that. Making a lunch that offers good carbohydrates, a lean protein and vegetables provides a balanced meal that is also hearty and satisfying. By preparing these or any other low fat meals on the weekend and storing them in the refrigerator, you make it easier to grab a healthy lunch choice on the go.