Lunch can be difficult, no matter what diet you follow. You’re usually on the go or sitting at your desk, scarfing down whatever you tossed in your bag as you ran out the door. And when you’re eating gluten-free, your selections are slim. Not all restaurants offer gluten-free menu options; and the ones that do are few and far between. Plus, you want a nutritious, satisfying meal that gets you through the end of your day.
The search for your next gluten-free lunch is over! Fuel your brain — and fill your stomach — with these healthy meal ideas that take no time to prep and pack:
Think outside the cereal box — Try breakfast for lunch with a gluten-free yogurt parfait. Add a gluten-free cereal or granola to your favorite plain yogurt. Top it off with fresh berries or banana slices and spoon it up for a protein-rich, fiber-filling meal. Tip: pack each ingredient separately to keep them from getting soggy; then layer just before you’re ready to enjoy.
Roll up the extras — Was last night’s batch of stir-fry big enough to feed an army? Fill a gluten-free hotdog bun, tortilla wrap, dinner roll or lettuce leaf with your second helpings. To keep leftovers from tasting too left over, dress it up with a gluten-free sauce or vinaigrette. Add a few extras, like chopped fruit and spices to kick it up a notch.
Toss it all together — Add flavorful mix-ins to a base ingredient, such as spring greens, rice or beans. To give your taste buds a kick, follow this simple formula: mix savory protein with sweet fruit pieces, a crunchy vegetable and salty nuts or seeds. Toss it all with a creamy cheese or light dressing to complete the rainbow of flavor. One idea would be to mix canned black beans with diced pineapple, cooked shrimp, chopped celery, cashews and sesame seeds with a drizzle of gluten-free sweet and sour barbecue sauce.
Gluten-free eating when you’re in a hurry is not far-fetched. With a few gluten-free must-haves on hand, you can pack an easy, delicious and nutritious lunch every day. Add natural, whole foods and you have a nutrient-rich, taste-bud-approved lunch to go.
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