When prepping lunches to take to work, I tend to follow a rough guide. I don’t like to reduce food to macronutrients (protein, fat, carbohydrates), however in this case I make an exception as it’s important that your meals contain all three components. Please note that if you’re eating a specific way for specific health goals or a diagnosed medical condition - this prep guide may not apply to you. I recommend working one-on-one with a practitioner to tailor your diet towards your needs.

1. Protein

Pastured meats, wild caught seafood, boiled eggs, tempeh, lentils, navy beans, chickpeas, or a good quality protein powder (I recommend My Hemple hemp protein or collagen) are all good options. If you’re going to eat legumes or grains, I recommend preparing them properly - soak overnight in water before cooking.

2. Fat

Avocado, hemp seeds & hemp oil, nuts & seeds, animal meats, fatty fish, cheese, coconut or full-fat Greek yoghurt, butter, extra virgin olive oil, coconut oil, flaxseed oil, olives.

3. Carbohydrates

I personally like my carb content to mostly be veggies. Choose above ground leafy veggies as well as starchy ones (pumpkin, sweet & white potato, carrot, parsnips). Wholegrains such as quinoa, buckwheat & rice, lentils and legumes make excellent choices also.

4. Flavour town

This can be a delicious dressing, tahini, sauerkraut, pickles, toasted nuts & seeds, pesto, beetroot hummus, kimchi, olives, chilli, lemon juice & the zest, dukkah, choose your own flavour adventure here!

I then combine aspects from 1 - 4 depending on my mood & flavour preferences. I prep separate ingredients rather than specific meals so I don’t get bored - which is a very common complaint I hear about not wanting to food prep or take packed lunches to work. This method solves the tastebud boredom!

I hope this helps with any food prep you might feel inspired to do today! What are your go-to food prep items to set yourself up for the week?

Author

Jaclyn Cave
BHSc (Nat), BComm (Soc)
Masters Womens Health Med (UNSW)