As an intern working in the city this summer- I find going out to lunch to be a rather difficult task. With about 30 minutes to spare- I try to find places that provide quick, nutritious options for a decent price (cheap would be better). Not so easy. I once spent $10 for a measly salad consisting of lettuce and three veggie toppings.
So, in order to balance my food spending a bit, every so often I will pack a lunch to bring to my internship. It costs less, and I can control the ingredients and portion. This is a great solution for anyone- whether you’re an intern, student, or boss. Bringing your own lunch to work can save money, time, and calories!
But what if you don’t have a refrigerator? This post was inspired by my college roommate who is shadowing a doctor for the summer. She texted me one night for healthy lunch options she could eat while watching surgeries that don’t require a fridge.
Below are a few “lunch to go” options and snacks that I love to pack and which don’t need to be kept cold.
parenthood.com
PEANUT BUTTER: great for sandwiches on whole-wheat pita,English muffins, or mini bagels. Spread on celery for added crunch. Add fruit (bananas, apples, raisins, craisins) or nuts (walnuts, almonds, pecans) for more flavor and substance.
WHOLE WHEAT PASTA: make whole wheat pasta for dinner the night before and pack it for lunch the next day. Mix with tomato sauce and chopped veggies (broccoli, zucchini, eggplant, peppers, tomatoes, mushrooms, asparagus, peas, corn).
WATER-PACKED TUNA OR SALMON: grab an easy to go individual pouch and bring a small container of sliced fresh veggies (carrots, celery, cucumber, tomato, jicama) and whole wheat crackers to eat it with. You can go to the grocery store and buy already cut-up fresh veggies for convenience.
BROWN RICE, QUINOA, or COUSCOUS: all these grain products can make a nice salad for lunch with add-ins such as: nuts, craisins, raisins, diced veggies, and beans.
BEAN SALAD: during the summer, I find that a bean salad can be very refreshing. Mix different types of beans with chopped fresh veggies and a little olive oil or Italian dressing. Great beans to use include chickpeas, kidney beans, lentils, kidney beans, black beans, cannellini beans, edamame, navy beans, pinto beans. Serve with whole-wheat crackers.
FRUIT SALAD: a nice juicy fruit salad can be so satisfying for lunch during the summer. Use fruit that hold up well in the heat such as blueberries, strawberries, apples, bananas, pears, plums, cantaloupe, watermelon, honeydew, cherries, grapes, and oranges. Add in nuts and dried fruit for more flavor and substance.
Great snacks I like to keep on hand when I’m interning in the city or on the go include:
- Laughing Cow Cheese
- Raw Nuts – not roasted or salted
- Dried Fruit – without sugar added
- Whole Fruit
- Whole-Wheat pretzels – I portion a few into a separate bag so I don’t overeat them!! Look for no salt added.
- Air-popped popcorn – I pop it the night before using my popcorn popper and take it in a baggie with me
- Seeds – I go for pumpkin seeds and sunflower seeds
- Whole Grain cereal – I like Cheerios, Fiber One, Kashi
- Edamame
- Dark Chocolate pieces – I definitely have to portion this out before I take it with me or before I know it the whole bar is gone!
Hope these suggestions are helpful! If anyone has any other ideas please comment and let everyone know!
Keep it Healthy,
Ms. College Foodie
Posted by mscollegefoodie 
