Xybix's Blog

Trade This for That! Healthy Lunch Swaps to Take to the Workplace

Posted by Maria Teruel on Apr 8, 2016 2:04:41 PM


HealthyLunchSwaps.jpgSwimsuit season is upon us! If you’re like me, I’m sure you’re checking your weekend calendar more frequently than you’re checking the mirror. If you haven’t been standing at your desk or using your treadmill desk, remember the age-old adage: abs are made in the kitchen. Processed carbs can be the root of all evil. Seemingly harmless, they break down into sugars and are full of refined grains; this means they’re lacking in key nutrients! To help you keep your meals healthy and delicious, here are some of my favorite swaps for my packed lunches:

  1. Trade Pasta/Lasagna for Cauliflower
  • Clean and chop 2 heads of cauliflower and split between 2 baking sheets. Generously sprinkle olive oil, salt, and pepper, and cook at 375 F for 30 minutes. Remove one cauliflower sheet and cover with your favorite meat and tomato sauce. Cover this with the other cauliflower sheet and sprinkle cheese and tomato sauce on top. Bake for another 15 minutes, and you have 9-12 servings of delicious lasagna!

Need the numbers for evidence?

  • 1 serving oven-ready lasagna sheets: 180 calories & 37 g carbs
  • 1  cup cauliflower: 29 calories & 5 g carbs
  1. Trade Stir Fry Noodles for Spaghetti Squash
  • Cut a spaghetti squash in half. Place on baking sheet flesh side up. Generously sprinkle olive oil, salt, and pepper, and cook at 350 F for 45 minutes. Use a fork to pull out the “spaghetti” and toss into a wok or frying pan with your favorite vegetables and protein. Add some minced garlic and soy sauce. This makes 2 servings of homemade stir fry!

Need the numbers for evidence?

  • 1 serving egg noodles: 221 calories & 40 g carbs
  • 1 serving spaghetti squash: 42 calories & 10 g carbs
  1. Trade Hash Browns/ Tater Tots/ French Fries for Butternut Squash
  • Cut a butternut squash in half. Flesh side up, place on baking sheet. Generously sprinkle olive oil, salt, and pepper, and cook at 350 F for 45 minutes. Dice out the pieces so there’s no skin and it’s ready to eat! Have fun experimenting with different flavors by baking with cinnamon or frying up the diced squash in a pan with garlic salt for a crispy texture. Makes 2-3 servings.

Need the numbers for evidence?

  • 1 serving frozen hash browns: 63 calories & 8 g carbs
  • 1 Serving frozen tater tots: 170 calories & 22 g carbs
  • 1 small order of french fries (from McDonalds): 230 calories & 30 g carbs
  • 1 serving butternut squash: 82 calories & 21 g carbs

See? It’s possible to eat tasty food while getting ready to sport summer attire. All it takes is some simple swapping!

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