Want to manage your weight, save money and be healthier? Resolve to pack a lunch before you head out to work.
Research has shown that
- while trying to lose weight, women who ate out for lunch one day per week or more lost five fewer pounds than those who ate out less often
- common restaurant food ingredients like sodium, trans fat and refined sugars are linked to illnesses like heart disease, diabetes and cancer
- packing a lunch daily can save you from $988 to $3,000 annually
These three recipes will get your week—and your new year—off to the right start.
Monday: Mason Jar Taco Salad with Creamy Lime Dressing and Walnut Meat
MAKES 4 SALADS
Chunky ground walnuts take on a texture similar to ground beef, but without all the saturated fat.
Pack it up: Always layer Mason jar salads from wettest ingredients at the bottom to driest at the top to keep your salad from getting soggy.
Dressing
1/4 cup (60 mL) plain Greek yogurt
1/4 cup (60 mL) reduced-fat mayonnaise
1/4 cup (60 mL) milk or milk alternative
Zest from 1 lime
Juice from 1/2 lime
1 Tbsp (15 mL) extra-virgin olive oil
1/2 tsp (2 mL) honey
1/4 tsp (1 mL) cumin
Pinch of salt
1 Tbsp (15 mL) finely chopped cilantro (optional)
Walnut Meat and Salad
1 cup (250 mL) walnut halves
1 tsp (5 mL) cumin
3/4 tsp (4 mL) chili powder
1 tsp (5 mL) extra-virgin olive oil
1 tsp (5 mL) low-sodium soy sauce
1 cup (250 mL) black beans
1 cup (250 mL) frozen corn kernels, thawed
1 avocado, diced
2 cups (500 mL) halved grape tomatoes
4 cups (1 L) mixed baby greens
Combine all dressing ingredients in bowl and whisk until smooth. Set half aside for Tuesday’s lunch and refrigerate.
Meanwhile, to make walnut meat, place walnut halves in food processor and pulse to break up into large chunks. Add cumin, chili powder, olive oil and soy sauce to food processor and pulse until walnuts pieces are small but still chunky and mixture resembles ground beef. Do not overprocess.
To assemble salads, clean and dry 4 large Mason jars. Split dressing among jars. Layer remaining ingredients as follows, splitting up among all 4 jars: black beans, corn, avocado, tomato, walnut meat and greens.
Seal jars and place in fridge for up to 2 days (will keep up to 4 days without avocado).
To eat, shake up ingredients and eat directly out of jar, or pour into large bowl and toss.
Each serving contains: 423 calories; 13 g protein; 29 g total fat (4 g sat. fat, 0 g trans fat); 35 g total carbohydrates (8 g sugars, 11 g fiber); 121 mg sodium
Tuesday: Peanutty Asian Slaw with Creamy Lime Chicken
SERVES 2
This Asian-inspired dish is incredibly easy to throw together the night before. The marinade for the chicken is the leftover dressing from Monday’s taco salad.
Pack it up: Let chicken cool completely before placing on top of slaw and packing up for the following day. Otherwise you’ll end up with steamed, soggy slaw.
1 chicken breast
Remaining Creamy Lime Dressing from Monday’s lunch
Juice from 1/2 lime
1 Tbsp (15 mL) rice vinegar
1 Tbsp (15 mL) low-sodium soy sauce
1 Tbsp (15 mL) peanut butter
Pinch of chili flakes
2 cups (500 mL) packed shredded cabbage (green, purple or a combination)
1 large carrot, shredded
1/2 red pepper, cut into matchsticks
1/2 cup (125 mL) shelled frozen edamame, thawed
1 tsp (5 mL) sesame seeds
Marinate chicken breast in reserved Creamy Lime Dressing for 30 minutes. Bake at 350 F (180 C) until cooked through, about 20 to 30 minutes. Slice width-wise into strips and set aside to cool.
Meanwhile, combine lime juice, rice vinegar, soy sauce, peanut butter and chili flakes and whisk until peanut butter is completely incorporated. Set aside.
Toss shredded cabbage, carrot, red pepper and edamame together and top with dressing and sesame seeds. Toss again to combine.
Divide slaw between 2 bowls and top with sliced chicken breast, or place in airtight containers and place in fridge.
Each serving contains: 334 calories; 36 g protein; 12 g total fat (3 g sat. fat, 0 trans fat); 21 g total carbohydrates (10 g sugars, 6 g fiber); 437 mg sodium
Wednesday: Curried Chickpea Mango Salad Wrap
MAKES 4 WRAPS
Savory chickpeas and sweet, tangy mango combine in this unexpectedly delicious wrap.
Pack it up: Assembling this wrap the night before will leave you with a soggy tortilla. Instead, loosely fold and roll tortillas and place each in an airtight container. Divide the chickpea salad among 4 separate containers and top each with a quarter of the spinach. Assemble immediately before eating.
2 Tbsp (30 mL) plain Greek yogurt
1 Tbsp (15 mL) reduced-fat mayonnaise
1 Tbsp (15 mL) rice vinegar
Juice from 1 lime
1 tsp (5 mL) honey
2 1/2 tsp (12 mL) yellow curry powder
Pinch of cayenne pepper
Pinch of salt
1/3 cup (80 mL) diced red onion
2 green onions, green and white parts, diced
1 cup (250 mL) diced mango
1 – 15 oz (425 g) can chickpeas, drained and rinsed
4 whole grain tortillas
1 cup (250 mL) baby spinach, washed and dried
In medium mixing bowl, combine yogurt, mayonnaise, rice vinegar, lime juice, honey, curry powder, cayenne and salt.
Add red onion, green onion, mango and chickpeas to curry mixture; stir to combine.
If eating immediately, split mixture among tortillas and top with spinach. Fold in sides of tortilla and roll up tightly. Cut each wrap in half and serve. If eating later, package up components and refrigerate.
Each serving contains: 335 calories; 12 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 58 g total carbohydrates (14 g sugars, 9 g fiber); 355 mg sodium
