FODMAP Diet FAQs Part 2: Easy Lunches for Work
Welcome to Part Two of the FODMAP Diet Frequently Asked Questions Series!
Here are the other parts of the FODMAP FAQ series:
Today in Part Two, I'm answering the question I get asked the MOST from the Calm Belly Kitchen Community:
What I can eat for lunch at when I'm at work?
You can hear my thoughts in the 5-minute video, or read the key points below.
FAQ #2: "What can I make for a quick, easy workday lunch?"
Figuring out food on the go is definitely a challenge. I have to admit, I eat the same lunch probably 5 days a week. It works for me because I can keep the ingredients on hand, I don't have to think about it, and it's really delicious.
I get asked about my lunch bowls a lot so here's how I make them:
I include either brown rice (my favorite), quinoa, sorghum, canned lentils or a combo of two of those. I always make big batches that last me through the week.
Then I add either grilled chicken (again, I cook big batches), or salmon or tuna from a pouch.
I always add sauteed spinach and at least one cooked veggie that I make ahead of time: roasted zucchini, yellow squash or eggplant; or matchstick-cut carrots that I could in a skillet with a little water until they soften up.
I heat all the above ingredients up in the microwave. Then, other add-ons could be feta, olives, or a couple slices of chopped avocado.
Finally, I put lactose-free yogurt on it like a sauce. Maybe that's a little weird, but I love it. A simple vinaigrette or nothing at all would be good too.
You could also make a simpler version of my bowl with rotisserie chicken, salad greens, quinoa and vinaigrette (this would be great cold, straight out of the fridge). Or just chicken, roasted/steamed veggies and rice that you could quickly heat up; add some soy sauce and you've got a nice Asian-style rice bowl.
A hearty soup would reheat easily too, and you could make one big batch at the beginning of the week.
If you just want a simple sandwich, use gluten-free bread (I like it better toasted) and instead of deli meat, use a rotisserie chicken or cook a chicken or whole turkey breast in the crockpot. That will give you enough meat for sandwiches all week plus extra for other meals. Then add your mayo, mustard, lettuce or spinach, slices of roasted eggplant or zucchini, cheese...whatever you like!