Lunchtime In Lockdown

Whether you are feeding yourself, or a pack of hungry kids, lunchtime in lockdown can be exhausting. Here are some healthy ideas to help keep the midday madness to a minimum.

Consider packing lunch in the morning

If you are trying to juggle work with kids at home, it’s not a bad idea to pack a lunchbox in the morning (better still, if they are old enough, get them to do it). If morning tea and lunch are set aside, everyone will know what they have to eat and won’t interrupt you on an important zoom call with that incredibly frustrating phrase, “There’s nothing to eat!” At the same time, why not pack your own lunch so you don’t overeat when the snacks are so close at hand.

Offer unlimited access to fruit and vegetables

When at home, there’s the temptation for the whole family to snack all day long. Rather than fight it, have a bowl of fruit on the bench and pre-prepare a container of cut-up vegetables in the fridge that everyone can access easily. When it comes to recess and lunch breaks, all they need to do is whip out the container of vegetables and maybe add a tub of healthy hummus for dipping.

Prep your protein IN ADVANCE

My kids are at an age where they can prep their own lunches. However children (and often adults), will always choose “easy” over “healthy” (at my place this usually means a Vegemite sandwich). I try to have healthy, high protein options readily available that can be thrown on a sandwich, mixed through some pasta, or grabbed as a snack to keep these hungry bellies full until the next mealtime. Some simple, protein rich ideas that can be kept in the fridge include: shredded chicken breast, boiled eggs, flaked salmon, cottage cheese, edamame beans, nuts and seeds.

Cook in bulk, portion out and freeze

I love having a freezer filled with healthy, portioned meals that I can grab and eat with no prep required. Some of my favourite options include sweet potato and carrot soup, chilli con carne and vegetable frittata. The most important thing here is to portion out the meals before you freeze them - single servings defrost faster, ensure you don’t overeat, and help reduce food wastage. Then all you need to do is pop a portion of your favourite meal into the fridge before going to bed to allow it to defrost, then warm it up at lunchtime the next day ready to eat.

Learn to love a leftover

One of the great advantages of being at home is that you can keep food in the fridge and easily re-heat it when needed. Always cook a little extra at dinnertime so you have a simple, ready-to-go lunch for the following day. Again, make sure you have portioned the leftovers out so the kids can grab their own serve and warm it up. (Remember, it’s all about making it easy. If one of my kids had to scoop their serve of spaghetti out of a large bowl into a smaller bowl, well, let’s just say they would revert to the Vegemite sandwich again…).

embrace simple sandwich solutions

There is no need to be afraid of bread - it’s simply about the type of bread you choose. Highly processed white breads have a high glycemic index which mean they release sugar quickly and easily spike blood sugar levels. Breads that are less processed and contain lots of whole grains and seeds can be a healthy addition to your diet. Often these good quality breads are a little more expensive, but are usually worth it. Sprouted whole grain, good quality sourdough, 100% whole wheat, flax bread and oat bread are all good options.

Sandwich fillings can be as simple as tuna and salad, chicken and avocado or you can get a little fancy and try something like my new favourite curried chickpea and lentil sandwiches (I swap out the vegan mayo for greek yogurt).

Finally, we are in a time when every second social media post depicts a highly curated picture of beautifully plated, vegetable-rich meals being gobbled down happily by a 10-year-old child. However, remember that we all grew up eating Vegemite sandwiches on white bread, and we made it through OK. (On special days at school, my mum used to pack me Milo sandwiches! White bread, butter and Milo… sooo good!).