Moffat Mungazi
DID you ever have lunchables as a kid? I don’t know about you, but there was something super fun about having an assortment of snacks for lunch. Just because we are adults, it does not mean we should have to leave that behind! Let us bring back the nostalgia of lunchables with my healthy lunchables for adults- but more elevated, balanced and packed with nutrition. And most importantly, just as fun.
Protein + fibre-rich carbohydrate + fruit and veggies + snack/sweet treat
Nutrition does not need to be super complicated so you might notice that this formula is super similar to my balanced snack formula! It really all goes back to making sure we are adding in nutrients to keep us feeling full and satisfied!
Protein
Protein acts as a building block in our body! We know it is important for muscle maintenance and growth, but it is also the base of hair, skin, nails, and tons of other important cells. Protein is also essential for satiety, meaning it keeps you full. This is key because we want our lunch to keep us full for longer.
Fruits and veggies
Fruits and veggies are fundamental for providing us all the vitamins and minerals our body needs to function properly. You may not realise, but they are also carry a ton of water, contributing to our overall hydration! Definitely very important as we enter the summer.
Fruits and veggies also play more hidden roles in our meals. They are great for rounding out our meals with volume and provide colour, which visually enhances the plate. I don’t know about you, but having a pretty lunch to eat is always more exciting!
The key to amazing work lunches
Easy to make: Prioritising ease when choosing recipes is important for building a sustainable habit! Sometimes the simplest recipes are the best option, especially when going back to basics.
Stores well: No one likes a soggy sandwich. Trust me, I know. When I am packing a work lunch, I always make sure it is something that will stand well after sitting in my bag for a couple hours.
Reheats well: If I am packing something best enjoyed warm, I like to make sure that it reheats well in a microwave. This could include soups, fried rice or leftovers from a sheet pan meal. Alternatively, choose items that are meant to be enjoyed cold, like a pasta salad.
Variety: This is the secret that you may be missing in your lunches! If you find lunch boring, I highly suggest packing a variety of different items instead of one main. I’ll be providing tons of adult lunchable ideas later on!
Balanced and nutritious: Like I mentioned earlier, lunch is important for balanced energy levels so I do prioritise all food groups and as much nutrient density as possible.
This may sound like a lot of considerations, but my formula for adult lunchables checks every box!
Recipe for a ham and cheese sandwich
4 Servings ~ 15 minutes
8 slices of bread
4 slices cooked ham
30 g cheddar cheese
salt and pepper to taste
margarine or butter for spreading
Quick Instructions
Gather your ingredients together.
Cut your cheese and grate it.
With your bread out, begin to assemble your sandwich. First put your ham on the bread. Followed by the grated cheese
Add salt and pepper then close the sandwich.
Spread butter or margarine on the outside of the sandwich. Flip it over and lay the sandwich (the buttered-side down) into the sandwich maker. Spread margarine on the other side of the sandwich.
Sprinkle sugar on to the sandwiches then close and switch on your sandwich maker.
Leave them in there until golden brown. Your sandwiches are ready.0
