Let’s talk about lunches – by Tania Logan, Dietitian and Diabetes Educator

Christina ReynoldsDietetics, Dietetics & Diabetes Education, Uncategorized

The children are all back at school, everyone else is back to work, and life is starting to resemble some sort of routine again.  I must confess though, one of my least favourite everyday routines, is making lunches.  I struggle with keeping things quick, healthy, and interesting, and I know I am not the only one.  Making lunches is a great frustration to many mums and dads everywhere.

So to help inspire you, here are a week’s worth of lunch ideas.  The weekday options are easy, healthy, easily transported to work or school, and many options are suitable for a variety of allergies and intolerances.  Add a piece of fruit, and a healthy snack and you are good to go! I’ve also included some ideas for more relaxed weekend lunches.


Make the most of your left over Sunday roast. Spread a wrap with some hummus (zestinfusion.com.au/hummus/) and top with roast lamb, mashed pumpkin, and shredded lettuce.  This is lactose free, dairy free, and is suitable for people on a moderate chemical elimination diet. If you require gluten free, it can easily be made with suitable gluten free wraps.


This Sweet Potato and Asparagus Frittata  (https://zestinfusion.com.au/roasted-sweet-po…paragus-frittata/) is so easy.  It is fantastic to take on picnics, and is also works well for an evening meal served with a salad or steamed vegetables.  This recipe is gluten free and also suitable for people on a moderate chemical elimination diet.


Savoury muffins are quick and easy to make, and they are so versatile.  Carrot and Zucchini Muffins (zestinfusion.com.au/carrot-zucchini-muffins/) are a favourite in my family’s lunch boxes. I enjoy mine served with cream cheese or sour cream.  This recipe can be suitable on a moderate chemical elimination diet with the changes noted.


Left over rice can be easily transformed into an interesting salad, simply by adding a few vegetables.  We make a version suitable for a moderate chemical elimination diet with celery, cucumber (peeled and diced), carrot (peeled and grated), peas, and red delicious apple (peeled and diced). A low FODMAPs version might include carrot, cucumber, capsicum and corn.  Any of these options will also be gluten free, lactose free, and dairy free. If you don’t have any allergies or intolerances, you can experiment with a variety of other vegetables and fruit.


Zucchini slice (l https://zestinfusion.com.au/zucchini-slice/) was often in my lunch box as a child, and I still enjoy it for lunch today.  This recipe is low in lactose.  If it is made with gluten free flour and is suitable for a low FODMAPs diet.


Try something special for lunch on the weekend.  Lightly toast some sourdough bread. Top with a selection of grilled eggplant or zucchini, roasted capsicum, sundried tomatoes, olives and feta.  Sprinkle with fresh herbs.


I love my Sunday roast.  It allows me to start the week with left over meat and vegetables that I can use for lunches over the next few days. We love roast potatoes and the hasselback potato (https://zestinfusion.com.au/hasselback-potatoes/) is a new family favourite. We also routinely roast pumpkin, sweet potato, carrot, zucchini, asparagus, choko, and Brussels sprouts (https://zestinfusion.com.au/tanias-taste-mindfulness-roasted-brussels-sprouts/), but you can experiment with whatever vegetables you like.  With careful selection of meat and vegetables, a roast can meet almost any dietary requirements.


If you would like help with developing healthy eating or lifestyle behaviours, or additional meal ideas for specific dietary requirements, please contact me. You can find my contact details and how to book an appointment on our website at www.zestinfusion.com.au.

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