Packing the Perfect Lunch for National Brown Bag It Day

Did you know that the average American spends over fifty dollars a week on lunch? A person may spend even more if they decide to eat out multiple days a week! To save some money, you should try packing a lunchbox, especially on May 25th for National Brown Bag It Day.

When it comes to packing a lunch, you may be the type of person who just packs whatever is leftover from dinner. Or perhaps you are someone who enjoys making an elaborate meal, so you have something to look forward to during the day. Either way, there are certain food groups you want to consider including to ensure a well-balanced lunch.

When it comes to lunch, you may think of the classic sandwich. While you can always go with the classic peanut butter and jelly, why not go beyond it! There are so many options that are delicious and super easy to make.

Packing the Perfect Bag

At every meal, try to include foods from every food group to make sure your body is receiving all the nutrients it needs. While it can be tempting to just eat a quick protein bar, take time the night before work to pack your lunch bag with most every food group. Here is what you can include:

Grains: When you are choosing a grain to include, try and stick with those that are considered whole grains. Ancient grains such as barley and quinoa have made a comeback. These whole grains are full of fiber which will help keep your gut healthy and your bowel movements regular.

Protein: Your body uses protein as the building block in cells. There are many other functions of protein in the body including repair of tissues, chemical reactions, chemical messaging, and so much more. You can obtain protein from animal sources such as chicken and fish or plant-based sources such as tofu and beans.

Vegetables: Each vegetable will have a different nutrient profile and thus various functions in the body. When choosing vegetables to include in your meals, try to have your plate resemble the rainbow. Each vegetable of all different colors ensures you are intaking all the micronutrients your body needs.

Fat: Your body utilizes fat for energy as well as to protect your organs from damage. Fat is also needed in the diet to properly absorb fat-soluble nutrients such as Vitamins A, D, E, and K. Try to include unsaturated fats such as olives, peanuts, and avocados.

Fruits: Every fruit is full of different nutrients that fuel your body. Citrus fruits such as oranges are full of Vitamin C which acts as an antioxidant to fight off diseases. Berries also have vitamin C as well as polyphenols which can help keep your blood vessels healthy.

Sandwiches with a Twist

If you’re an on-the-go person, you may just skip the brown bag and go for a classic sandwich in a baggie. However, you don’t have to compromise flavor and taste for convenience. There are many sandwiches that you can enjoy that go beyond the classics:

Pineapple Chicken Salad: This is a sandwich for someone who cannot decide between savory or sweet. Add lettuce for a crunch!

Club Roll: If you’re looking for a light but filling sandwich, try a wrap with your choice of protein, a sprinkle of cheese, a handful of olives, and veggies!

Basil Chicken: The perfect sandwich for the summer as it can be made almost completely on the grill. Add chicken, roasted peppers, mozzarella, basil, and spinach to a ciabatta roll.

California Roll: You no longer must choose between sushi or American food. Add rice, crab meat, avocado, and cucumber to a roll for a yummy lunch.

There are hundreds of combinations of protein, vegetables, fat, fruit, and grains that you can choose from to make the perfect lunch. Just don’t forget to pack your bag this May 25th for National Brown Bag It Day.

Your Turn to Action: What is your favorite go-to sandwich? Let me know in the comments below.