Low fat but filling lunch box ideas

Mojisola

There's some useful stuff on John Briffa's site - https://www.drbriffa.com/category/weight-loss/

You may have to try some different ways of eating to find what suits you - low fat doesn't suit a lot of people.

angelil

Sounds strange, but do you drink enough? I hate to sound patronising but it's easy to confuse thirst and hunger. The afternoons are my weak point but even though I have breakfast between 6.50 and 7.20 and quite often don't get lunch until 1pm, it's quite easy to get through the morning on just 1-2 cups of tea. Fluid intake is so important! I also drink between 1 and 2 litres of water a day and will quite often have another cup of tea when I come home from work as well. Have a look at how much water you're taking in and see if you could improve anywhere

floss2

Have you thought about changing your breakfast cereal to something oaty - maybe oatibix or porridge or even a cruncy oat cereal? Oats are slow-release and will keep you fuller for longer.

daska

One of the simplest snacks to carry that'll really fill you up is a lump of cheese. Small, dense, satiating (protein and fat, very little carb). Comes in a variety of flavours as well LOL. If you want to liven it up add a few leaves of romaine lettuce for crunch.

Greek yoghourt is higher in protein than normal yog cos it's strained and the carbs come out in the whey, you can make it yourself very easily from ordinary yoghourt - use a jelly bag or a sieve and a piece of kitchen paper or a coffee filter or similar and let it drip into a bowl over night. Use the whey for making bread or to thin sauces.

VfM4meplse

There_Goes_Trouble wrote: »

At present I take spicy couscous for lunch

Substitute the couscous for coarse bulgar wheat, it'll work a treat. I usually have it as a salad, with tomatoes, cucumber, celery and black olives, in a mint / pesto / sundried tomato dressing. It's really quick to make, and keeps in the fridge for days. Yum.

daska

or, assuming you still have couscous in stock, beat an egg and mix it into the couscous, with some grated cheese, pesto, whatever you fancy really and then press it into a small frying pan and cook into a cake. Can be eaten hot or cold so good for picnics. Ups the protein and far less messy.

Mayflower10cat

I usually have a base of salad which I top with varying proteins. The salad is a mix of rocket/spinach/watercress/chopped tomato/third of an avocado/any fresh herbs I happen to have/spring onion/gherkins/couple of pickled onions...... I dress this with fresh lemon juice and a tiny dash of olive oil. I sprinkle a few teaspoonsfuls of those omega 3+6 seed mixes you can get in Holland and Barrett (or most supermarkets, but the packs are smaller and dearer!) I might add a chopped, boiled new potato if I've got one spare, a few sliced green beans perhaps. On the top goes a good dollop of cottage cheese, or a few spoonfuls of tinned tuna in water, or some prawns, or a flaked up portion of poached salmon, or some ripped up Quorn deli slices. Or I make hummus in the food processor, with the tiniest amount of olive oil, plenty of lemon juice and garlic and a handful of fresh coriander or parsley and add a generous dollop. Iceland are good for frozen salmon or tuna portions which are fine cooked and sliced onto a salad. The prettier it looks, the more I enjoy eating it. And, if like me you love a bit of spice heat, add a few finely chopped jalapenos - I do find spicy food satisfies me in a way that a blander dish just doesn't!

gunsandbanjos

Soup, I make lentil soup and take it in a flask. Keeps me full for ages.

greenbee

Hard boiled eggs make a good snack... As several people have said, protein is filling, so have one mid-morning to avoid eating your lunch early and you may find you don't need anything at 4pm. Take chopped carrot and apple to snack on if you feel the need.

There_Goes_Trouble

Wow tonnes of ideas!! Thank you!

angelil wrote: »

Sounds strange, but do you drink enough? I hate to sound patronising but it's easy to confuse thirst and hunger. The afternoons are my weak point but even though I have breakfast between 6.50 and 7.20 and quite often don't get lunch until 1pm, it's quite easy to get through the morning on just 1-2 cups of tea. Fluid intake is so important! I also drink between 1 and 2 litres of water a day and will quite often have another cup of tea when I come home from work as well. Have a look at how much water you're taking in and see if you could improve anywhere

Hmmm, well this is a tough one because quite possibly I don't. However, when I'm working I am walking around residential areas, housing estates etc for a couple of hours at a time, and - without going into too much detail - what goes in must come out, and it's rare to find a public loo in a housing estate!! I do drink lots when I get home, but I have to be careful during the day.

floss2 wrote: »

Have you thought about changing your breakfast cereal to something oaty - maybe oatibix or porridge or even a cruncy oat cereal? Oats are slow-release and will keep you fuller for longer.

I know this would be better, but I really really REALLY can't stand porridge or anything with a similar consistency. I've tried, honestly I have but it makes me gag. The trouble with most cereals is they have tonnes of additives, and are generally high in salt and sugar. Except for shredded wheat.

daska wrote: »

One of the simplest snacks to carry that'll really fill you up is a lump of cheese. Small, dense, satiating (protein and fat, very little carb). Comes in a variety of flavours as well LOL. If you want to liven it up add a few leaves of romaine lettuce for crunch.[quote/]

I love cheese. But isn't it very high in fat? I do eat cheese (had a cheese sandwich today) but only in small quantities.

daska wrote: »

Greek yoghourt is higher in protein than normal yog cos it's strained and the carbs come out in the whey, you can make it yourself very easily from ordinary yoghourt - use a jelly bag or a sieve and a piece of kitchen paper or a coffee filter or similar and let it drip into a bowl over night. Use the whey for making bread or to thin sauces.

LOL I'm far too lazy to do that! I'll pay the 20p extra to buy greek yoghurt off the shelf!

VfM4meplse wrote: »

Substitute the couscous for coarse bulgar wheat, it'll work a treat. I usually have it as a salad, with tomatoes, cucumber, celery and black olives, in a mint / pesto / sundried tomato dressing. It's really quick to make, and keeps in the fridge for days. Yum.

daska wrote: »

or, assuming you still have couscous in stock, beat an egg and mix it into the couscous, with some grated cheese, pesto, whatever you fancy really and then press it into a small frying pan and cook into a cake. Can be eaten hot or cold so good for picnics. Ups the protein and far less messy.

Mayflower10cat wrote: »

I usually have a base of salad which I top with varying proteins. The salad is a mix of rocket/spinach/watercress/chopped tomato/third of an avocado/any fresh herbs I happen to have/spring onion/gherkins/couple of pickled onions...... I dress this with fresh lemon juice and a tiny dash of olive oil. I sprinkle a few teaspoonsfuls of those omega 3+6 seed mixes you can get in Holland and Barrett (or most supermarkets, but the packs are smaller and dearer!) I might add a chopped, boiled new potato if I've got one spare, a few sliced green beans perhaps. On the top goes a good dollop of cottage cheese, or a few spoonfuls of tinned tuna in water, or some prawns, or a flaked up portion of poached salmon, or some ripped up Quorn deli slices. Or I make hummus in the food processor, with the tiniest amount of olive oil, plenty of lemon juice and garlic and a handful of fresh coriander or parsley and add a generous dollop. Iceland are good for frozen salmon or tuna portions which are fine cooked and sliced onto a salad. The prettier it looks, the more I enjoy eating it. And, if like me you love a bit of spice heat, add a few finely chopped jalapenos - I do find spicy food satisfies me in a way that a blander dish just doesn't!

greenbee wrote: »

Hard boiled eggs make a good snack... As several people have said, protein is filling, so have one mid-morning to avoid eating your lunch early and you may find you don't need anything at 4pm. Take chopped carrot and apple to snack on if you feel the need.

Will try all of those!! Thanks!!

gunsandbanjos wrote: »

Soup, I make lentil soup and take it in a flask. Keeps me full for ages.

I did wonder about soup. I looked at flasks in John Lewis but didn't buy one. I sometimes eat my lunch in the car (stationary, not driving!!) and wasn't sure if I'd find soup very easy or if it would still be hot enough at lunch time.

Thank you for all the replies!!!!!!