Food glorious food!
Healthy Budget Work Lunches Made Easy for Single Mums!
Being a single mum often means juggling the time factor, our emotional states, our hopes and dreams and of course (I say this politely) the food fiasco and feeding the farm! I'm here to say that I will be the first to admit I don't meal prep like a queen, but bit by bit I've added ideas, quick meals and plastic free containers to my meal routine....and I do mainly stick to the healthy side of it all...with a side spoon of home made ice-cream...
While convenience meals and takeout are tempting, they can quickly eat into your budget and health goals. With a little planning and creativity, it's possible to craft lunches that nourish both your body and wallet.
Key Components of a Healthy Lunch:
A balanced lunch keeps your energy levels steady and prevents that mid-afternoon slump.
Focus on these essentials:
Proteins: Include lean meats like grilled chicken, plant-based options like beans or lentils, or eggs.
Carbs: Opt for whole grains like quinoa, brown rice, chic peas & legumes.
Healthy Fats: Foods like avocado, olive oil, and nuts offer satiation and essential nutrients.
Vegetables: Add a variety of colors for vitamins, minerals, and fiber.
Understanding how different foods work together ensures you're developing meals that are both filling and nutritious.
A balanced lunch keeps your energy levels steady and prevents that mid-afternoon slump. Focus on these essentials:
Proteins: Include lean meats like grilled chicken, plant-based options like beans or lentils, or eggs.
Carbs: Opt for whole grains like quinoa, brown rice, chic peas & legumes.
Healthy Fats: Foods like avocado, olive oil, and nuts offer satiation and essential nutrients.
Vegetables: Add a variety of colors for vitamins, minerals, and fiber.
Understanding how different foods work together ensures you're developing meals that are both filling and nutritious.
Setting a Realistic Budget:
Start by calculating how much you can allocate weekly for lunch ingredients. A single mum's practical approach might include:
Planning: Try recipes that incorporate affordable staples like beans, rice, and seasonal vegetables.
Pantry: Stock up on flavour! Spices are cheap and the best way to mix up flavours of protein and vegetables, and have plenty of nutritious benefits.
Reusing: ingredients across meals to maximize what you buy.
For instance, roasted chicken can be used in wraps, salads, and soups.
Simplicity: Get cosy with simpler ideas, and fresher ingredients. You'll be surprised how many different meals you can create with 2-3 vegetables and their counterparts!
My kitchen and the kid 🙂
"For me as a solo mum who values her time and energy more than life itself...(or perhaps it is life itself..) making the effort to serve up unprocessed wholesome food is a priority and one that I enjoy. Over the years my relationship with food has been difficult and complicated, and what I love most nowadays is making an effort in the kitchen, and reminding myself it doesn't have to be complicated for it to be healthy and delicious! So when in doubt about what to cook, I always opt towards listening to my body, choosing fresh and enjoying the process by adding flavour and aiming for simple, tasty and easy..:)
Meal Prep Strategies to Save Time and Money
Quick and easy lunch ideas for single mums
Mason Jar Salads
Layer greens, protein (like grilled chicken or chickpeas), veggies, and a small jar of dressing for a fresh, portable meal.
Wrap It Up Fill a whole-grain or gf wrap with hummus, protien, spinach, and shredded carrots for a handheld lunch.
Leftover Remix Bowl
Combine last night’s roasted veggies, grains, and a protein in a bowl. Add a drizzle of dressing or a dollop of your fav dip for a flavor boost.
DIY Bento Box
Pack a mix of boiled eggs, cheese cubes, crackers, fruit, and sliced veggies for a balanced, no-cook lunch.
One-Pan Sheet Tray Meal
Roast chicken, sweet potatoes, and broccoli on a sheet tray. Divide into portions and reheat at work.
Salad with a Twist
Mix cooked veg with pesto, cherry tomatoes, spinach, and a sprinkle of Parmesan. Serve cold or at room temperature.
Stuffed Sweet Potatoes
Bake sweet potatoes, then stuff them with black beans, salsa, and a sprinkle of cheese. Microwave to reheat.
Rice Paper Rolls
Wrap cooked shrimp, shredded veggies, and rice noodles in rice paper, and pair with a peanut dipping sauce.
Protein-Packed Buddah Bowl
Top quinoa or brown rice with hard-boiled eggs, avocado, and roasted veggies. Drizzle with olive oil and lemon juice.
Quick Soup and Salad Combo
Keep a stash of hearty canned soups and pair them with a simple side salad you prepped earlier in the week.
My final foodie thoughts!
The best connection we can create is the one with our plates.... Over the years modern life has steered as away from the nature of using wholefoods, whole ingredients and being in the kitchen. Remember, Rome wasn't built in a day, so little changes and some effort can go a long way to finding the joy of nourishing ourselves and our little people. Happy cooking...and keep rising...maybe that bread loaf too 😉
