You can’t deny it. Eating out healthily is expensive and often disappointing. I can’t remember how many times I’ve paid $16 for a cafe salad that’s little more than a shred of chicken on a limp bed of iceberg lettuce. I try my best to never eat lunch in cafes because salads are a waste of money and don’t usually contain enough protein to keep me full until dinner. I’ve been making my own lunches since I was in high school and being organised is the only way to stay on track. I do a couple of hours of food preparation every Sunday so I always have something healthy on hand for the week. Here’s my regular weekly supply. 

Shaved Turkey Breast 

I buy mine from the deli section of the markets because I find the supermarket stuff tastes like plastic. I’ll shred this onto a salad, eat it in a wrap with leafy greens or pile it on to whole grain crackers for a snack.

Roasted Capsicum

I buy cheap bags of old capsicum at the markets and then roast them in the oven myself. Simply slice your capsicum into quarters, removing the pith and seeds, place it on a baking tray, lightly spray with oil, cook in a 200 degree celsius oven and cook until the skin blisters (usually about 30 mins). Wait until it cools, peel the skin off and store in the fridge. I love adding my own roasted capsicum to salads because I know exactly how much oil it was cooked in so I know it isn’t a sneaky little hitchhiking fat spreader.

Boiled Buckwheat

My new obsession. I boil one cup of raw buckwheat in a small saucepan of vegetable stock and use the absorption method until it’s cooked. Then I let it cool and store it in the fridge. It’s the perfect mildly salty and filling addition to any salad or wrap. A couple of spoonfuls of warm buckwheat fresh from the stove is also pretty amazing.

Boiled Green Beans

I use frozen green beans and throw a couple of handfuls into a pot of boiling water. I let them cook for around 2 minutes then drain them. They’re a great way to add denser greens to a leafy salad.

Baked Sweet Potato

This stuff is great as a snack with feta and spinach. 

Chopped Mint and Parsley

About a year ago I bought this mini food processor and I love it. It finely chops about a cup of herbs and it’s great to have them sitting there, ready to add flavour to a simple salad.

Blue Cheese and Prosciutto

I buy the smelliest blue cheese  and the saltiest prosciutto I can get from my local gourmet deli and put both on a basic salad. Delicious! They also go very well with nuts and pear just FYI. 

Cooked and Peeled Prawns

I bought these from the markets this week because I was there right on closing and got them for a bargain but I often buy frozen prawns from the supermarket too. I’ll throw a handful of these prawns into a salad or stir fry. Such a quick and fuss free way to add protein to a meal. 

I hope this will inspire you to make your own healthy lunches to take to work or to throw together quickly in your own kitchen.

Do you make your own lunches? Or pack lunches for your kids? What do you pack?