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Wellbeing
A balanced, nutrient-dense lunch could be key to maintaining both physical and mental performance at work. Whether you’re serving in the ADF, working in an office, or constantly on the go, the right meal could sustain your energy and sharpen your focus. Here’s how to build healthy, budget-friendly, and easy-to-pack lunches that might fit your lifestyle.
What makes a good lunch? It all comes down to the right balance of nutrients. A well-rounded meal includes four key nutrient groups: protein, carbohydrates, healthy fats, and essential minerals.
For a lunch that keeps you energised and satisfied, you should focus on two primary nutrients, protein and complex carbohydrates. Protein supports muscle recovery and helps you feel full, while complex carbohydrates provide long-lasting energy. Despite common misconceptions, these nutrients are not inherently “weight-gaining.” Weight gain comes from consuming more calories than you burn, regardless of the nutrient source. So, don’t fear protein and carbs as they are essential for fuelling your day.
In addition to protein and carbs, healthy fats and fibre-rich vegetables play a crucial role. Healthy fats like avocado, nuts, seeds, and olive oil-based dressings contribute to brain health, while fibre-rich vegetables such as spinach, carrots, capsicum, and cucumber enhance digestion.
A balanced meal is the key to creating the perfect lunch, especially for busy individuals. Once you know what to include, the next step is making your meals cost-effective and easy to prepare. With the right ingredients, eating well doesn’t have to be complicated or expensive!
With the current cost of living, we want you to know that eating healthy doesn’t have to break the bank. With a few smart choices, you can prepare nutritious meals while staying within your budget.
Some cost-saving methods are well known. For example, buying staples like rice, oats, lentils, and frozen vegetables in bulk helps reduce expenses and ensures you always have ingredients on hand. Batch cooking is another great way to save both time and money.
But one of the best ways to cut costs while keeping your meals fresh and nutrient-rich is buying seasonal produce. Not only is it more affordable, but it also allows you to switch up your meals throughout the year.
Shopping for seasonal produce is easier than you might think. One of my favourite resources is seasonalfoodguide.com, an Australian website that lets you search for produce by season and state. It even features a map of local farmers’ markets, making it easy to shop fresh and support local growers.
Another simple way to save is by choosing budget-friendly protein sources. Eggs, canned tuna, and legumes are excellent, cost-effective alternatives to pricier meats.
By making small, mindful changes, you can enjoy healthy, delicious lunches without overspending!
We know our members lead busy lives. Whether you’re currently serving in the ADF, ex-serving, supporting an ADF organisation, or even a super mum, you’re always on the go. That’s why lunches shouldn’t just be nutritious and affordable, but they also need to be easy!
The key to maintaining healthy eating habits is preparation. A little planning goes a long way in ensuring you always have a wholesome meal ready.
One of the easiest ways to streamline lunch prep is by using glass containers. They’re microwave and oven safe, reduce microplastic exposure, and are environmentally friendly. Plus, they make meal prep simple as you can assemble, bake, and store your food all in one dish, cutting down on cleanup.
Embracing a ‘Sunday Reset’ mentality can also make a big difference. By dedicating a few hours on Sunday to prepare your meals for the week, you eliminate the stress of last-minute decisions. One simple method is to prepare:
• Two servings of a dish for Monday and Thursday
• Two servings of another meal for Tuesday and Friday
• A different meal for Wednesday
This approach keeps your lunches interesting while saving time. Focus on meals that store well like stir-fries, grain bowls, and wraps to ensure your food stays fresh and delicious throughout the week.
With a little preparation, you can enjoy healthy, easy-to-grab lunches all week long!
No microwave or fridge? No problem! You can still enjoy nutritious, satisfying meals by choosing foods that stay fresh and are easy to eat.
Cold pasta or grain salads are a great option, especially when paired with ingredients like chicken, feta, olives, and a light vinaigrette. They’re full of flavour and don’t require reheating. Wraps and sandwiches also make a convenient choice, with protein-packed fillings such as tuna, turkey, or boiled eggs keeping you full and energised throughout the day.
If you prefer something lighter, overnight oats with Greek yogurt, nuts, and fruit provide a high-protein, grab-and-go meal that works for breakfast or lunch. For snacks, high-protein options like beef jerky, protein bars, nuts, and hard-boiled eggs help maintain energy levels and keep hunger at bay.
With the right ingredients, eating well on the go is simple, even without a microwave or fridge!
Staying full and energised throughout the day starts with choosing the right foods. Meals high in protein, fibre, and complex carbohydrates help prevent energy crashes and keep hunger at bay. By incorporating these nutrients into your meals, you can maintain focus and productivity without constant snacking.
Eating healthy doesn’t have to be complicated, expensive, or time-consuming. With a little planning, you could enjoy nutritious, budget-friendly lunches that fit seamlessly into your routine. This is true whether you’re stationed on a base, working in an office, or always on the move. Preparing ahead ensures you stay fuelled and ready for whatever the day brings.
Disclaimer: The information provided in this article is for educational purposes only and should not be considered as medical or nutritional advice. It does not take into account your unique circumstances. Always consult with a registered dietitian or healthcare professional before making any significant changes to your diet, especially if you have any underlying health conditions.
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