14 must know how to pack better Brown lunch

if you want to save money and lose weight, all you have to do is bring lunch to work from home. That's right. Packing your lunch means you don't pay extra at a deli or nearby popular restaurant, and you avoid tempting lounge or cafeteria food. Brown bags are one of the best ways to reduce calories, eat a healthy diet and control your lunch time diet. Keep reading 14 tips and start adding more flavor and energy during lunch time.

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1. Pack, don't skip it. Do you know more people skip lunch than breakfast? It's true. According to the NPD group's national food trend survey, lunch is the last meal of the day. In fact, on any given day, about 14% of American adults don't eat dinner, 10% don't eat breakfast, and only 4% don't eat dinner. The survey also found that most adults do not eat lunch at least one day a week. Because employees work more in less time, many just work until lunch time, because they don't have time to go shopping. Others may choose to handle their work during the lunch break. Packing lunch with you means you're missing an excuse not to eat lunch.

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2. Buffet lunch = bigger wallet and smaller waistline

according to a national survey conducted by visa, Americans eat lunch in restaurants nearly twice a week, spending about $18 a week and about $936 a year. On average, packing your own lunch costs about $3 in food costs, about $6 a day, or more than $1500 a year (if you eat out every weekday). A study of more than 9000 adults in Spain found that those who ate two or more meals a week were 33 percent more likely to be overweight or obese than those who rarely ate, if their hard-earned savings were not enough. Now listen to the writer of the Simpsons running a marathon, and make a joke. Credit: Alistair Berg / digital vision / Getty Images

3. How many calories should you eat for lunch? A healthy lunch should provide enough energy for you to spend a busy day without being too heavy, so you just want to take a nap after eating. Strive for at least one whole grain food to obtain high-quality carbohydrates (e.g., half cup of cooked quinoa, one piece of whole grain bread, etc.); four to five ounces of lean protein (about 25 to 30 grams of protein) to maintain satisfaction and optimize muscle protein synthesis; at least two agricultural products (one cup of fresh fruit or vegetables or half cup of cooked vegetables) and one healthy fat (one soup spoon of solid) Fruit butter, an ounce of nuts, etc.). For most healthy, active adults, 400 to 500 calories for women's lunch and 500 to 700 for men's lunch is a good target range.

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4. The goal is to add 20-30g of protein to your lunch to keep you full. If you want to be satisfied all afternoon, or want to get the maximum strength training exercise, try to evenly distribute the protein intake in all meals. A recent study in the Journal of nutrition reported that muscle protein synthesis increased by 25% when the protein was divided into three 30 g doses: breakfast, lunch and dinner, compared with eating the same amount of protein into more typical partial eating patterns (including 11 g protein in breakfast). 16 grams for lunch and 63 grams for dinner. A serving of 30 grams of meat, fish or poultry is about 4 ounces, the size of an iPhone. Most protein supplements provide about 20 to 25 grams of protein at a time. According to the dietary intake data of NHANES from 2009 to 2010, the average intake of protein for adult men at lunch is 27g, and for women is about 18G. Prepare the prepared food (formerly known as leftovers)

cook once and eat twice! Who doesn't like it? The word "leftovers" sounds boring, so when you make dinner one night, think about how you can recreate the elements of the meal into a "prepared in advance" meal. Here are two ideas: from fish dinner, cook extra, and lunch with delicious, nutritious and fiber packed mango sauce. The protein of the fish combines with the fiber in the mango to help you stay satisfied for hours. Do you have roast chicken for dinner? The extra chicken can be diced or chopped for lunch as an Asian chicken salad. Just mix the chicken with chopped cabbage, shredded carrots, orange slices, diced pepper and Asian seasonings. With a little planning, you can prepare two meals at the same time - dinner and tomorrow's lunch!

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6. Simple pea plant protein

it's easy to pack fruits, vegetables and grains, but it takes more work to transport high-quality protein from beef, poultry or fish, which may deteriorate if not refrigerated. " Protein has always been the hardest part of lunch packaging, "said Lisa stollman, M.A., RDN, CDN, a registered dietitian with offices in New York City and long island. Combining delicious and convenient proteins is the most difficult part of packing a brown bag lunch, especially if you don't have a fridge. " "It's a good choice to pack your lunch with plant proteins that don't go bad," stolman said. Some of the plant proteins she studies include: nuts; nut butter sandwiches; chickpea sandwiches; steamed peas; Douban salads or tortillas; tofu fries.

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7. Mason can meal

think of it in the lunch box and put it in a jar - just like Mason can meal. Use a large (16 or 32 Ounce) jar for salads and a small jar for protein. For cobblestone salads: put your seasoning at the bottom of the jar, then layer on stronger materials like tomatoes, onions, chicken and cheese, the last layer for your vegetables and chopped boiled eggs. A Mexican pancake, a layer of salsa sauce, black beans, brown rice, shredded lettuce and chopped low-fat cheddar cheese, topped with a plain Greek yogurt. As an ancient choice, stir fry or roast sweet potato diced, cooked and chopped breakfast sausage, stir frySpinach and scrambled eggs on top.

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8. Adult peanut butter sandwich Americans eat 1.5 billion pounds of peanuts and peanut butter every year. This is good news because peanuts provide protein, beneficial polyunsaturated and monounsaturated fats, fiber and more than 30 essential vitamins and minerals. It is not only delicious, but also good for food. A study from Harvard University found that eating nuts and peanut butter led to larger, longer-lasting weight loss than eating a low-fat diet without peanut butter. " For a nutritious Brown bagged meal that provides continuous energy, spread two to three tablespoons of peanut butter over whole wheat bread (or a rotating whole wheat tortilla). "Add bananas or fresh strawberry slices and roll them up," advises Manhattan nutritionist lyssie Lakatos, RDN, CDN. Because most adults don't get enough good vegetables in their diet, try to eat at least one portion of lunch most of the week. " "Lunch is a great opportunity to add vegetables to your diet," advises Kathleen Searles, M.S., RD, CSSD, LDN, a registered dietitian. For example, carrots, radishes, cucumbers, peppers, onions, avocados, sesame and spinach are all good sandwich fillers. If you're eating leftovers from a protein dish, put it on a green bed and let your vegetables go. One side of lunch can also be rich in vegetables - such as Asian coleslaw, three bean salad, pickled beets, roasted broccoli and fish potatoes or roasted sweet potato "chips."

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10. Eggs: in addition to the breakfast staple, you can also use the breakfast staple to make a nutritious lunch, such as eggs. A veggie pie or a Souffle (made from whole wheat crust); a vegetable omelet; an egg salad sandwich (made with half or all of the mayonnaise replaced by avocado crushed with cream); or a BLT and egg sandwich are also protein rich lunch options. A large egg contains 6 grams of protein, while a large egg contains 7 grams of protein and more than 15 other essential vitamins and minerals. In addition, an egg meal may help you lose weight. According to a study published in the European Journal of nutrition, men eat fewer eggs and toast for breakfast than men eat the same amount of calories in cereals, milk and toast (high carbohydrate) or croissants (high fat).

11. Go and fry the soup!

not enough time to pack a healthy lunch in a week? We have a way! Take time at the weekend to drink a lot of soup. Whether it's hot or cold, soup is the best way to deal with the tension in your lunch time. To supplement the protein, cook a batch of lentils, barley or chicken soup. When the mercury content is high, try cold soup, such as Spanish cold dishes. With a whole wheat roll and / or a salad, you can have a nutritious lunch. Can't you reheat food at work? That's all right. Before leaving in the morning, heat the soup and put it in a thermos until lunch.

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12. Want to save time and money on the next brown bag lunch? Extend last night's spaghetti dinner to today's lunch. Spaghetti is best in the 2.0 (day after tomorrow) version, because all the ingredients have more time to blend together. When many people avoid carbohydrates, they miss an important source of energy. Carbohydrates like pasta provide glucose, a key fuel for the brain and muscles. Pasta is a good source of complex carbohydrates, which can slowly release sustained energy and provide energy for your afternoon activities. Each cup, rich varieties provide a good source of some basic nutrients, including iron and several B vitamins. Make a whole meal of spaghetti with vegetables, beans, chicken or seafood. Would you like to take out the "blah" in the brown bag? Try a vegetarian sushi roll. Most Americans don't live up to the recommended daily vegetarian diet, so it's a good way to close the vegetarian gap - and add some pizzas to the meal. It takes time to make a perfect sushi rice, let alone some professional knowledge, so buy some prefabricated or simply do not eat rice, and use cucumber or seaweed as the outer layer. As an added bonus, nori contains compounds that help drive away fat. In the rolls, pick your favorite vegetables, and then be creative - try carrot slices, bell peppers, cucumbers and zucchini. As part of the protein, you can enjoy some Maodou heated with sea salt. For healthy fat, you can add avocado.

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14. If you're looking for a replacement for your usual "salad," replace some vegetables with healthy whole grains. Barley, amaranth, quinoa and buckwheat are all ideal raw materials for salad. There are vegetables, beans and legumes in the salad, which are very suitable for Brown lunch during the journey. Whole grain foods such as amaranth, quinoa, buckwheat, Bulgaria and barley are important sources of energy and protein for promoting complex carbohydrate. They'll fill you up, and they'll add incredible flavor and texture to your lunch salad.

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What do you think? Would you like to bring lunch or eat in a restaurant? What health tips can you share? What kind of lunch do you have? Which of these suggestions do you think is the most useful? Share your thoughts with us in the comments section below - we are glad to hear from you!

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