Modern Everyday Superwomen

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Making the Switch: Part 3

on August 3, 2014

Part 3:  Lunch Switch


Healthier lunch options are becoming more and more popular these days, which is FANTASTIC….as long as you are taking advantage of it.  Today I’m going to give you a few ideas and some helpful tips to make sure you are making the most of your mid-day meal.

Fuel Food

Lunch is like adding fuel to your gas tank, except you can choose fuel that makes your car faster and more efficient or fuel that makes your car run slow and rough.  What you eat for lunch will determine how well you perform and feel for the rest of the day.  Get a much needed energy boost and re-boot your brain by making wise food choices.  What’s worse than being stuck at work?  Being stuck at work while feeling tired and queasy.  So, kick those greasy fries to the curb, fill up on ‘fuel food’ that not only makes your work day better, but also aides in weight loss.


Food Preparation

You’ll get further if you learn to prep food on your weekends or at the very least, the night before work.  Having everything laid out and ready to grab is much more appealing than staring blankly into the fridge -toothbrush in mouth, five minutes before leaving- with not a clue of what to take.  In order to prep though, you’ll need to have healthy options around, which means you’ll need a list.  Pinterest is THE BEST source for lists like this.  This will get you started:

You may have a job that allows you to keep food at work – if this is the case, that is great news.  Label your food and store in cabnets and the fridge so that you’re never without a lunch.  Good items to keep at work?  Peanut butter and jelly, a loaf of whole grain bread, canned tuna or chicken, cups of yogurt of fruit, mustard and a healthy salad dressing.

lunch shopping 2


“Too Late, I’m Here…What Now?”

If you get caught in a bind and HAVE to order out, be careful!  Don’t think you’re eating healthy when you order Chicken Salad Sandwich that has more mayonnaise than chicken and comes with a side of chips…or think that your ‘Crispy Chicken Salad’ smothered in ranch is helping you with your weight loss goals.  Restaurant ordering can be tricky, especially if you’re in a hurry so…here is suggestions list.  Print it for a quick reference.

Restaruant list

Stay away from pizzas, greasy burgers (or other greasy meat), fries, onion rings, sodas, too much mayo, sour cream or ranch, fried or crispy anything, items loaded with sodium or sauces you’re unsure of (I mean sauces that may contain: sugar, salts, etc).

Ask for steamed vegetables, always go for grilled (chicken, salmon, etc).  Order greens!  spinach, kale, etc.  Order wraps with condiments on the side.  Tell them to hold the rice, pasta and rolls.

And remember when eating restaurant food….you don’t have to finish it all.  If you feel full, put it away.  Remember you have your afternoon snack coming up in an hour or two so you don’t have to STUFF IT ALL IN!!!


What are some good lunch ideas?

One of my favorite healthy lunch options would be THE WRAP.  There are so many ways to fix a wrap that it would take me a while to get sick of them.  Suggestions?? Pick up some whole wheat wraps, fresh leafy greens and a light cheese like mozzarella and create your own wrap with chicken salad, tuna, mushrooms and roasted red peppers, egg salad, deli meat, Caesar chicken, hummus and veggies, etc.

the wrap1

If I’m being honest here, my favorite lunch would be a peanut butter and jelly sandwich on whole wheat bread…it’s around 300 calories, so that’s not too bad.

Salads are another great choice.  No, I’m not talking about that dinky restaurant salad…I’m talking a ‘loaded’ salad.  Some of my favorites??



Last but not least:  lunch sides.  I am pretty boring when it comes to sides.  As long as I have a great main dish, I will eat anything as a side (even the boring plain veggies).  Here are my typical lunch sides:  Scooby’s Coleslaw, any type of melon or fruit, yogurt,  no sugar added apple sauce, carrots or other veggies (with or without hummus), celery or apple with peanut butter, yams with cinnamon, chickpea salad.


Now you’re all set up with healthy lunch ideas!  Enjoy!  And let me know what you try, or if you have any quick and healthy lunch ideas that are not mention above.


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