“77% stated if they make a healthy choice at lunch they are more likely to make healthy choices the rest of the day”
In 2023 around this time I wrote a post titled “THE WORK LUNCH: LET’S TALK ABOUT IT”. I referenced several reasons provided in literature why packing lunch increases your motivation to make other healthy choices. I also shared my favorite work lunch style, a bento box!! So the question I’m revisiting is…
“Did I stay consistent packing lunch for the office over the last year?!?!?
The answer is… YES!
Before I begin, the inspiration for this post is from Planners & Wine podcast. In a recent episode they challenged Creators to do more “follow-ups” and give folks an inside view of what goes right and wrong. Most importantly did it work?!?!? So, here we go! 🙋🏾♀️
As I reflect on what helped me stay consistent packing lunch for work days, there are four strategies that I heavily leaned on:
- Identify your true barriers
- Pack your lunch the night before
- Have the right lunch tools
- Keep it simple
There are also three things that did not work:
- Scrambling to pack in the morning
- Relying on leftovers from dinner the night before for lunch the next day
- Attempting elaborate lunches that take more than 15 min to prep
- Not considering the cost savings of packing lunch
Let’s dive into each one.
Start here: Barriers to healthy eating tool
I recommend taking a bit of time for reflection and self-knowledge before starting a new habit. If you can name the barriers, it can help process why our actions must be intentional in the shift. Below is a tool I utilized to help me better understand my needed adjustments. To this day, when I feel like hopping over to YouTube instead of packing my lunch I think about “which do I value more in this moment”. If you want a deeper dive into food values check out this post.
| Perceived Barrier | Actual Barrier | Why? |
| Time– I don’t have enough time to meal plan or prep food. | Intention– was I willing to trade time spent doing something else for prepping, planning healthy eating. | At the time I valued time spent on other activities than prepping or planning out my food choices |
| Cost– I had a mindset that high quality healthy food cost “too much” | Education– once my RDN taught me the concept of nutrient-dense food I better understood it was not out of reach | Be gentle– I didn’t judge the fact that before our time together I didn’t have the food knowledge to have made different decisions. |
Do! Pack your lunch the night before
- Grab your lunch bag and pack everything you can the evening before.
- I like to pack my lunch right after I wash dishes since I’m still in the kitchen.
- If you don’t want your dry goods cold, leave them on the counter and place a sticky note reminder so you don’t forget them.
- Be sure to pack your water, or drink of choice. I like to “fancy up” some low calorie, no sugar added juice or add lemon to water like you see in the pic.
Don’t! Scramble in the morning
- There’s so many other decisions to make in the morning.
- Having your lunch ready to go reduces decision fatigue.
- Check out my post about decision fatigue here.
Do! Have the right tools
“Ummm… did you leave your purse in the refrigerator?” 😂 so said one of my coworkers regarding my lunch bag in the work fridge.
Having a good lunch box that keeps food cold AND h contains enough room for lunch and snacks is important to me. If you are in need of some ideas at all price points, check out my post on lunch container recommendations here.
I would be remised if I did not highlight my favorite lunch system by NOTIQ. Yes, the price is a bit high, but I’ve used this set for an ENTIRE year and none have tore or broken. I would not try to keep food cold without refrigeration long than a couple hours, one drawback of the bags. However, if you have access to a refrigerator, they are portable enough you can pop them right inside.
Don’t! Rely on leftovers from dinner the night before for lunch the next day
- Don’t get me wrong, a delicious meal DESERVES a round 2.
- However, don’t rely on that alone for your weekly lunch options.
- Plan ahead, so if you choose not to double up you have afresh nourishing meal that does not tempt bad choices.
Do! Keep it simple
Weeks that I kept lunch very simple to make and under 10-15 min prep were my most successful weeks. Whether those were weight loss weeks or weight management, simple nourishing lunches were easiest to stay consistent.
Below I will show you 3 simple lunch ideas that helped me stay consistent:
- Homemade Power bowls
- As a professed non-cook, these are my quick go-tos for lunch.
- You can toss the ingredients into prep containers and build your plate at work
- Small hack, I heat up a quick rice pack at work in the microwave so the rice is warm
2. Quick heat up soup!
As we enter chilly weather soup is a great option for a quick heat up in the microwave. You can prep these and place them in the fridge for a quick grab and go on in-office days.
Don’t! Attempt elaborate lunches that take more than 15 min to prep
- So I too have been the victim of a beautiful Pinterest inspired recipe, in which the ingredients sit in my fridge and never get made through the week. Womp.. womp…
- I’m not saying don’t venture out, but keep it simple.
- Perhaps use weekends or days off to try new recipes.
Bonus! Try building your lunch with a diet recommendation in mind.
This is a new development from last year. I utilize the African heritage diet plate as my reference point for building any meal. There are so many options to choose from, but I do find it easier to nourish my body with a reference .
I choose:
- Vegetable
- Protein/Bean
- Fruit
- Grain
African Heritage Diet MyPlate (oldways.com)
What’s my Grade = B+
Overall, I give myself a B+ in maintaing the habit. There were some in-office days I was so happy I I had a packed lunch when the lines were supoer long in the Cafe. Which is my final Don’t, underestimate the cost savings!
None of the Meals shown above cost me more than $10 to make
These days, I appreciate the cost savings that come with bringing your own lunch even with higher grocery prices. And don’t be fooled, when I meet up with colleagues for lunch I simply bring my own to the table. I still enjoy the camaraderie!
I’m definitely not perfect, but I’m wayyy better at being consistent now than in years before.
If you would like more tips drop me a line and let me know what meal or questions you’d like me to answer. I would love to go a Grocery Tour sometime!
In peace,
J
References:
Here’s a great video on packing a lunch bag for Work by Nikki Boyd. Click Here https://www.youtube.com/watch?v=7j4ovd7PsDI.
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