Lunch Boxes for Everyone: The Simple Nourish Bowl Formula
Image Sonny Mauricio
Lunch can often be an afterthought – especially during the week – but this simple formula, loosely inspired by Anna Jones’s ‘note-on-the-fridge formula’, will hopefully simplify decisions – saving you time, boosting flavour, packing in nutrients and helping make lunchtimes more enjoyable.
I suggest making a batch to last for 2 or 3 days so you have delicious and nourishing food ready to go whether you are working from home, going to the office or out and about. You can also adapt some elements to work for kids or teen lunchboxes.
Click here to download a free download that you can pop on your fridge for when you need quick inspiration.
1. Start with a Base
Choose a nourishing wholegrain such as brown or black rice, quinoa, buckwheat, brown rice or buckwheat noodles, roasted root vegetables or lentils.
2. Add Protein
Beans, chickpeas, lentils (if you haven’t used them for the base); pre-cooked chicken or wild salmon; mackerel; 2 x boiled eggs; nuts; feta or buffalo mozzarella.
3. Add Colour
2 or 3 types of vegetables or fruit. Here are some ideas, but anything goes:
Spring
Peas
Rocket or lettuce
Asparagus
Sweetcorn
Cauliflower - roasted or grated
Spring onion - finely chopped
Summer
Courgettes - slice thinly or roast
Tomatoes
Peaches or nectarines
Green beans - blanch or thinly slice
Melon
Aubergine - chopped and roasted in extra virgin olive oil
Autumn
Pomegranate seeds
Figs
Roasted squash, sweet potatoes, beetroot or pumpkin (if you haven’t already used these for the base)
Beetroot – can also just be finely sliced or bought pre-cooked
Spinach – baby leaves or shredded
Apple – grated or finely sliced and dressed with lemon juice to prevent it turning brown
Mushrooms – sliced and roasted or pan-fried
Winter
Kale – remove stalks, shred and dress with extra-virgin olive oil and lemon juice
Cabbage – shredded or finely chopped
Orange pieces or slices
Brussels sprouts – shredded or roasted
Celeriac – grated
Fennel – finely sliced
4. Don’t Skip on Flavour/Crunch
Chopped seasonal herbs
Capers
Olives
Pickles
Ferments – sauerkraut, kimchi
Lemon zest
Seeds
Chopped nuts
Dress with extra-virgin olive oil and vinegar/lemon or lime juice, sea salt and pepper to taste before you eat or add to the base of your lunchbox, jar, or container and then mix before eating.
Ready to make food choices that truly work for you and your health goals? Let’s talk – book your free 30-minute discovery call here today.