I read a press release recently that said 95 per cent of workers eat out at lunchtime. Ninety five per cent! Is that the death of the homemade packed lunch then?!
My office must be in that five per cent, but then apart from a small canteen on site there’s not much around for miles so there’s little choice. That’s good news for my health and my purse.
Surely everyone else doesn’t have the money to eat lunch out every day? Even in my last job when I worked in central Brighton, I would try to take my own lunch in. And on the days when I didn’t I’d normally go to a goldmine café that sold jacket potatoes, salads and baguettes with as many fillings as you wanted for just £2. It’s called As You Like It FYI.
It’s so much cheaper to prepare food at home – and if you don’t have time in the mornings then you can eat leftovers from dinner or prepare a load of things on Sunday ready for the week ahead. I make up a load of different salad things and then grab a spoonful of two of each thing to put in my tupperware box. Perfect for summer.
I think preparing food in advance is especially important if you’re following the low FODMAP diet as eating out options are going to be scarce (hence why I always have a jacket potato if I grab some food from the work café).
Here are some ideas of low FODMAP packed lunches you can mix and match:
- Quinoa salad with lime dressing
- Potato salad
- Kale and pomegranate salad (pictured above)
- Rice salad with feta, tomatoes and a small amount of sweetcorn
- Gluten-free tortilla wraps with chicken/fish/veg
- Sweet potato wedges (ensure you only have a small, tolerable amount of sweet potato)
- Courgetti with lemon juice dressing
- Gluten-free pitta mini pizzas
- Sandwich with gluten-free bread
- Gluten-free pasta bake/salad like my gluten-free pasta with spinach and broccoli pesto (pictured below)
- Baked potato
- Stuffed peppers
- Homemade soup
- Grilled meat/fish
- Tinned tuna
- Oat cakes with peanut butter
- Carrot sticks
- Green beans
- Steamed broccoli
- Tomato salsa
- Guacamole (if you can tolerate avocado – it’s low FODMAP if you have less than a quarter)
- Oat biscuits like these I wrote about in my leftovers post
- Flapjack made with maple syrup
- Low FODMAP yoghurt such as plain Alpro Soya
- Low FODMAP fruit in recommended portion sizes ie banana, melon, raspberries
- No flour peanut butter cookies like these
- Rice cakes
- Plain crisps
- Hard-boiled egg
For the most up to date information on the diet see the Monash University website.