Bringing lunch to work is a smart choice that saves time, money and gives you better control over your diet. The schiscetta is traditionally prepared for the office or university, so you can save some time at lunchtime and eat something healthier and more nutritious than the usual sandwich. However, it can also be very useful for smart working people who have little time and little desire to prepare a laborious meal.
However, for many people it can become a challenge to plan and prepare healthy and tasty meals without falling into monotony. We will now look at some practical tips on how best to manage packed lunches and organise them in a quick and balanced way
- Weekly planning: the key to success The secret to not finding yourself in a hurry in the morning throwing together something unhealthy is to plan meals in advance. Take a moment, perhaps on Sunday, to define a weekly menu that includes all packed lunches. You can establish simple and varied recipes that include the main nutrients: complex carbohydrates, lean proteins, healthy fats and lots of vegetables.
- Batch preparation: cook once, eat several times Batch preparation (or batch cooking) is an excellent time-optimising strategy. Cook food in large quantities that will keep well for several days, such as brown rice, quinoa, pulses, grilled chicken or baked vegetables. This will allow you to always have ingredients ready to combine in different dishes. An example would be to prepare a large salad of quinoa and vegetables, which can be divided into portions and enriched every day with different ingredients such as avocado and tuna, or feta tomatoes and olives.
- Suitable containers for an organised schiscetta: To make packed lunches convenient and practical, choose leak-proof containers, preferably divided into several compartments to prevent ingredients from mixing. Glass jars or thermal lunchboxes are great for keeping food fresh or hot. It is useful to use different sized containers to suit different meals: large for salads and one-dish meals, smaller for snacks or side dishes.
- Nutritional balance: what not to miss A balanced lunch should include a combination of complex carbohydrates such as brown rice, spelt, wholemeal pasta, quinoa or wholemeal bread; protein, choose lean sources such as chicken, turkey, eggs, tofu, fish or legumes; healthy fats such as avocado, extra virgin olive oil, nuts, seeds. There should be no shortage of vegetables: fill half your container with vegetables, raw or cooked, to ensure you get your vitamins and fibre. An example of a balanced meal could be: spelt salad with grilled chicken, mixed vegetables and a handful of nuts.
- Variety and creativity to avoid boredom: One of the main obstacles in bringing lunch to work is repetitiveness. To prevent lunch from becoming boring, vary ingredients and recipes. Every week experiment with new combinations or use different spices and sauces to give dishes flavour. For example, you can switch from a rice salad with tuna and olives one day to a quinoa bowl with chickpeas and grilled vegetables the next. Play around with dressings such as yoghurt sauces, hummus or basil pesto to give more flavour, but without going overboard on calories.
- Healthy snacks: what to add to your lunchbox If your working day is long, add some healthy snacks to your lunch to be eaten mid-morning and mid-afternoon. Fresh fruit, Greek yoghurt, nuts, homemade cereal bars or carrots cut into sticks are all healthy and nutritious options. Avoid packaged and industrial snacks that often contain hidden sugars and unhealthy fats.
- Healthy snacks: what to add to your lunchbox If your working day is long, add some healthy snacks to your lunch to be eaten mid-morning and mid-afternoon. Fresh fruit, Greek yoghurt, nuts, homemade cereal bars or carrots cut into sticks are all healthy and nutritious options. Avoid packaged and industrial snacks that often contain hidden sugars and unhealthy fats.
- Hydration: don't forget water! In addition to lunch, it is essential to stay well hydrated during the working day. Carry a canteen of water or sugar-free green tea. Drinking regularly helps improve concentration and avoid the feeling of hunger due to dehydration.
Here is an example of a WEEKLY PACKED LUNCH MENU to eat at work. It includes balanced, nutrient-rich meals, and is easy to prepare in advance:
- MONDAY: Quinoa salad with chickpeas, cherry tomatoes, rocket and pumpkin seeds.
- TUESDAY: Whole-wheat wrap with salmon (or tofu for a vegetarian version), fresh spinach and a few slices of avocado.
- WEDNESDAY: Grilled chicken with a side of brown rice and steamed vegetables (courgettes, carrots, broccoli). May be seasoned with low-sodium soy sauce.
- THURSDAY: Spelt salad with feta cheese, sun-dried tomatoes, black olives. Side dish of grilled vegetables (courgettes, aubergines, peppers).
- FRIDAY: Chickpea and aubergine meatballs with a side of cabbage salad and carrots. Accompany with a small wholemeal sandwich.
Bringing lunch to work does not have to be complicated or monotonous. With a little planning, good organisation and a touch of creativity, you can prepare healthy, balanced and tasty meals that will help you feel energised and satisfied throughout the working day.
Experiment, vary and enjoy eating well, even outside the home!
(Article by Dr. Della Bianca Maddalena)
