Economical takeout alternatives -
Fresh herbs, spicy salami, and salty cubes of feta cheese pack each spoonful with Mediterranean flavors. No need to worry about reheating this cheap brown bag lunch—it's best served chilled.
Try this ham, Havarti, and hard-boiled egg baguette when you're craving something a bit more exciting and filling than ham and Swiss.
Make the most of the extra 28 cents left over from this cheap lunch idea and make a double batch of the dill yogurt sauce. Tote alongside your sub to have a slam dunk sandwich lunch on a budget.
Before you tuck in for bed, pop a pork shoulder and some seasonings in your slow cooker. In the morning, you'll wake up to an intoxicating aroma and remarkably tender fajita filling.
This cheap lunch idea tastes like it came from a pricey build-your-own-burrito restaurant. Pack the tortilla, mango salsa, veggies, and pork in individual containers, reheat the pork, and assemble your cheap lunch box wrap when ready to dig in. Give them a savory spin to transform low-cost breakfast oats into a cheap lunch idea.
Cook steel-cut oats in chicken broth, then top with Asian ingredients like sesame-scented mushrooms, green onions, ginger, and soy. if you have a little wiggle room with the price of your lunch, a jammy soft-boiled egg would be an excellent addition. In a hurry? Turn to this four-ingredient, five-minute brown bag cheap lunch idea no refrigeration required!
that will please kids and adults alike. With crunch from granola and creamy, salty peanut butter holding everything together, this ridiculously affordable lunch allows for a lot of wallet wiggle room to add sides like a banana and a cheese stick. From there, it takes just four minutes of cooking time to reach gooey provolone perfection inside these economical eats.
Make this your own with your favorite meat, cheese, and dressing. Try the same ratios with different building blocks for a new flavor experience each time.
Do you like ramen but dislike all the preservatives in those little seasoning packets? Then try this jar of goodness made with ingredients you can pronounce beef stock, teriyaki sauce, fresh ginger, garlic , plus satisfying shredded chicken for a protein boost.
All that can be yours in this cheap lunch idea for work—for less than two bucks per serving. Enjoy the flavors of an epic holiday dinner any day of the year with these flatbreads topped with smashed sweet potatoes, sliced ham, melty mozzarella, and cranberry sauce.
All of this can be yours just 25 minutes from now! We call for starting with whole sweet potatoes , microwaving, and mashing with orange juice. If you're too busy to invest the full 25 into prepping for this cheap lunch idea, snag a package of mashed sweet potatoes from the refrigerated produce section during your next grocery run.
Say "See ya! Instead, mash up homemade meatless patties. You can absolutely afford to make it a double with pantry staples like canned beans , corn, salsa, and rice. Potatoes never break the bank, but they can get soggy if cooked and stored in specific ways.
When you sauté up a hash made with potato cubes rather than shreds , spuds are perfect for a pack-and-reheat cheap lunch idea. Try it out with this minute Mexican meal—and add some grilled chicken or steak for extra hunger-fighting protein.
Bring the whole avocado with you to slice and add to the cheap lunch for work immediately before serving. Alternatively, grab a single-serving cup of premade guacamole from the supermarket instead. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.
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You can ask for the peanut sauce on the side if you are trying to reduce added fat and calories. This salad features julienned papaya, beans, Thai chilis, several fresh vegetables, and peanuts for a deliciously spicy dish.
Research has found that papaya contains lycopene, a powerful antioxidant that can repair cell damage in your body. Italian food gets a bad rap thanks to its plethora of carb-heavy dishes, but the key is balance.
Carbs are your body's preferred energy source, and pasta is a type of carb. Try making substitutions instead of opting for one particular dish over another. Remember to also mind your portion sizes. One serving size of pizza is equivalent to one-quarter of a medium pizza.
As for pasta, one serving size is a one-half cup, but restaurants may serve more than that. You can enjoy a pasta dish every now and then.
Marinara or other tomato-style sauces may be lighter in calories than others if you are trying to manage your weight. Those sauces will also be lower in oil and saturated fats. Tomatoes are a source of lycopene and nutrients like potassium, iron, folate, and vitamin C. The fruit provides other antioxidants, such as beta-carotene, and phenolic compounds.
Research has found that the nutrients in tomatoes may help reduce heart disease risk. Opt for a thin-crust pizza to avoid the extra calories of thick, processed flour crust. You can even add vegetable toppings for extra nutrients.
Try adding protein to your Italian dishes, especially pasta, which can leave you hungry not long after you eat it. Protein helps keep you full for long periods. For example, you can enjoy grilled shrimp in a pasta fra diavolo or add grilled chicken in a penne pomodoro. Chinese food offers plenty of options if you are looking to fill up on vegetables, lean meats, and grains.
Some of the following substitutions or options can help you pick a balanced meal. This is a simple substitute, and it's often one that restaurants are able to make.
Brown rice is a whole grain, meaning the entire grain remains intact. As a result, brown rice offers more fiber than white rice. Fiber adds bulk to your meals, helping you feel full for long periods.
Research has found that brown rice also contains a moderate amount of proteins, minerals, vitamins, and several bioactive compounds. Steamed dumplings pack vegetables and protein like shrimp, making them a balanced choice. You can also have a side of steamed broccoli or bok choy for more vegetables.
The sauce usually comes on the side with steamed dumplings, so you can limit added calories and fat. Opt for a steamed meat and vegetable entrée. One ounce of chicken adds about seven grams of protein. Broccoli is a source of vitamin C, which supports your immune system and helps protect against cell damage.
Just remember to ask for sauce on the side if the dish at your go-to restaurant includes one. There's a wide range of foods to choose from with Japanese food. You can choose from plenty of plant-based dishes and ones with animal protein.
Miso soup is basically a bunch of miso-infused broth with some tofu, nori , and onions. Keep in mind that miso soup can have a high amount of sodium , with about 1, milligrams mg in one cup. Experts advise that you limit your sodium intake to 2,mg per day or 1,mg if you have high blood pressure.
Despite its sodium content, a study published in found that, among middle-aged Asian men who frequently consumed miso soup, participants were likelier to have a low heart rate. The researchers did not link miso soup to hypertension high blood pressure , a heart disease risk factor.
As with Chinese takeout, opt for chicken and vegetable dishes. For example, chicken teriyaki with vegetables is a balanced option.
Order the sauce on the side if you are conscious of your sodium intake. Sushi is a collection of rice, vegetables, and cooked or raw fish wrapped in a roll of seaweed.
The preparation and seasoning can take away from the overall nutrition. Sushi dipped in tempura and fried and then covered with a creamy sauce will have more fat and calories than sushi wrapped only in nori with fish, rice, and vegetables.
Try tuna or California rolls, which are flavorful and low in fat. Both contain a fair amount of protein. Tuna rolls supply omega-3 fatty acids, which might help reduce your heart disease risk. Mexican food has plenty of delicious, healthy options.
Many Mexican dishes have beans that pack filling fiber and vegetables. Whole beans are boiled in water as opposed to refried beans, which are cooked with added fat.
As a result, whole beans are low in fat and calories while delivering all the protein power of beans. Beans generally offer several health benefits.
Phytochemicals in beans help improve cholesterol and blood sugar. These bioactive compounds protect blood vessels and reduce chronic inflammation markers.
Research has shown that beans also support healthy gut bacteria. Ask for cheese and sour cream on the side so you can control portion sizes. Those dairy products are safe in moderation, but too much cheese and sour cream increases your saturated fat intake. Saturated fat may increase your cholesterol, which is a heart disease risk factor.
A veggie burrito bowl with brown rice, sautéed onions and peppers, a double order of beans, guacamole, lettuce, and salsa contains plenty of produce to help meet your goals.
Experts advise five servings of fruits and vegetables per day. The fiber in beans will help keep you full for long periods. Indian food packs flavor and plenty of vegetables. You may enjoy one of the following balanced options.
Dal is a lentil-heavy dish with delicious spices like cinnamon and cumin. Some dals are made with coconut milk. Look for one with a tomato base if you are wanting to reduce dietary fat intake.
Cinnamon is not only a delicious spice, but research has also shown that cinnamon packs compounds that act as antioxidants, anti-inflammatories, and antimicrobials.
Cinnamon might protect against cancer, diabetes, and heart disease. The main ingredient in chana masala is chickpeas, which offer plenty of protein.
Chickpeas have several nutrients like:. Some evidence suggests that chickpeas may help manage weight, regulate blood sugar and insulin, and improve heart disease risk. A nice perk of this dish: You can enjoy it as-is or over brown rice. Tandoori chicken packs flavor and is a good way to get some protein into your meal.
Make sure to ask for brown rice instead of white rice for more fiber and nutrients if you plan to enjoy yours with rice. Greek food includes elements of the Mediterranean diet. Research has shown that the Mediterranean diet helps improve your blood sugar, cholesterol, and heart disease risk. Hummus is a dish of ground-up chickpeas mixed with tahini.
One cup of ready-to-eat chickpeas contains 12 grams g of protein and a little over 10g of fiber. Enjoy yours with fresh vegetables or a whole-wheat pita. This salad features bread pieces and tons of green leafy vegetables.
Research has found that one serving of green leafy vegetables per day might slow age-related cognitive decline.
Enjoy yours with a vinegar dressing. Order this Greek dish on a whole-wheat pita for fiber and protein. Falafel is a vegetarian-friendly protein option made up of ground beans or chickpeas.
You do not have to give up these traditional comfort foods. Making simple adjustments to soups and burgers can help increase your nutrient intake. Broth-based vegetable soups are often healthier options than cream-based soups.
The broth cuts out added fat and calories. Enjoy your soup with a salad to make it a balanced meal. Traditional burgers are high in saturated fat, which may increase your cholesterol and lead to weight gain.
Instead, opt for a veggie burger and top it off with tomato and lettuce for even more nutrients. A vegetarian chili can be a satisfying and filling choice.
This variation is lower in fat and higher in fiber than traditional chili, thanks to the beans. You do not need to give up your favorite restaurant dish to eat a healthy, balanced diet. Instead, keep these tips in mind when ordering takeout:.
Takeouy Walsh began her economical takeout alternatives at Wlternatives magazine in Since, she's worked Free office supplies a wide variety of publications full-time, including BHG. com, Recipe. com and as a cross-brand social media specialist. From search engine optimization to features for print to video strategy, she has a diverse background in all things magazines.
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