Today, packing a balanced meal to work or the office often seems like a challenging task. But it’s not such a chore as many people think; with the right approach and strategies, you can pack a tiffin box that is healthy and full of nutrition. Whether you are heading to the office, school, or just a picnic with your family or friends, packing a nutritional meal will keep you full and energised for a long time. In this blog, we’ll take a look at smart ways to pack out nutritious meals that are easy to prepare and delicious to eat.
- Plan Ahead
The foundation of packing healthy meals is planning. Each week, take some time to decide what you are going to eat. Consider the following steps to streamline your meal prep:
- Create a Meal Plan: Put down the meals you want for the week. Try to create a list of all the meals you could be taking on for your breakfast, snacks, and lunch, creating a roadmap for your shopping and cooking.
- Grocery List: Create a meal plan and then make a shopping list. When you shop, stick to the list and don’t buy unhealthy items on impulse.
- Choose the Right Tiffin Box
Your tiffin box can make or break your meal experience. Look for a container that meets your needs:
- Material: Choose a BPA-free plastic or stainless steel tiffin box. Food stays warm with stainless steel and is lightweight with plastic.
- Size and Compartments: Pick a box with several compartments. It will help you to pack different food items without flavour mixing.
- Leak-Proof Design: Consider a tiffin box that is leak-proof and prevents spills so your meals are fresh and free of mess.
- Maintain a Balance of Nutrition in Your Meal
Aim for maintaining balance when you pack your tiffin box. Below are some of the meals you should include:
- Proteins: Include lean proteins such as chicken, fish, tofu, beans, or lentils, as they increase your muscle growth and improve your overall well-being.
- Whole Grains: Choose whole grain meals, like brown rice, quinoa, or whole grain bread, instead of atta bread. These portions include high fibre and will keep you full and satisfied for a long time.
- Fruits and Vegetables: Half-fill your tiffin box with colourful fruits and vegetables, which are a good source of vitamins and minerals.
- Healthy Fats: Healthy fats should be included, such as nuts, seeds, or avocado. Fats help keep your heart healthy and keep you feeling full longer.
- Get Creative With Recipes
Healthy meals don’t have to be boring. Experiment with different recipes and flavours. Check out the below-given ideas to create recipes that are not so boring to eat:
- Grain Bowls: Proteins, vegetables, and a tasty dressing layer the grains in your order of choice. That’s why you should combine quinoa, grilled chicken, roasted vegetables, and a lemon-tahini dressing.
- Salads: Salads with various toppings make a light and satisfying meal for your tiffin box. All you have to do is mix green leafy vegetables with carrots, chickpeas, and more.
- Wraps: if you are planning to cook something that is easy to have on the go, then wraps are the perfect choice. Take a whole grain wrap and fill it with hummus, lean turkey, and mixed green vegetables; this is one of the best recipes for your lunch on the go.
5. Work on Your Portions
Try controlling your portions to maintain a healthy diet, and to do so all you have to do is pack the right amount of nutrients in your tiffin box.
- Use measuring tools: Buy yourself some measuring cups and spoons to make sure you’re adding the correct amounts of grains, proteins, and dressings.
- Use smaller containers: If you’re prone to overeating, get smaller containers for snacks and sides. It allows for portions to be controlled and variation.
- Listen to Your Body: Look after your hunger cues. Pack what you need for the day and don’t overpack to prevent food waste.
6. Maintain Freshness
Meals can be enjoyed only when they are fresh, therefore, follow the below given tips to keep your food fresh and tasty for a long day.
- Cool Down Food Before Packing: Seal hot food in a container after it has come down to room temperature to prevent condensation and sogginess.
- Use Ice Packs: If you are carrying perishable items, then use ice packs to keep your tiffin box cool. It is particularly important for dairy products and cooked proteins.
- Opt for Seasonal Ingredients: Fresh seasonal produce tastes better and lasts longer. The freshest options can be found at your local farmer’s market.
Conclusion
With a little planning and creativity, you can enhance your taste as well as improve your overall health with a balanced and healthy tiffin box. By planning a nutrition meal for your tiffin box in advance, you can easily incorporate a mix of fruits, vegetables, as well as macronutrients. The goal is to nourish your body with balanced meals while enjoying the delicious flavours of your food.
