Eating 'al desko'

What to eat when you're desk-bound

Avoid vending machine temptations with this five-day meal plan.

Are you one of the 33 per cent of Aussies who skip lunch at least once a week and blame your busy day – or are you one of 10 people who lunch rarely or never eats lunch? Is it any wonder you feel sluggish in the arvo? Studies show those who eat a protein-rich, low-GI lunch get a vitality hit that keeps them productive all day. Here, nutritionist Isablella Lettini from fitin.com.au suggests healthy, delicious options to put you in good stead for a payrise.

Monday
From home: rye bread wrap with turkey and snow pea sprouts
Combine turkey, cranberry sauce, sprouts, baby spinach and grated carrot in bread. Rye is high in protein and fibre; the filling is low-fat, low-carb, and high in beta carotene for good skin, teeth and gums.
Takeaway: kebab-shop falafel roll with tabouli, hummus and salad
Tomatoes, lemon and onions in tabouli are full of nutrients; falafels and hummus are made of chickpeas, which are protein and fibre-rich, low-fat and low-GI, so they keep your energy up.

Tuesday
From home: salmon pasta salad
Boil pasta and stir through low-fat ricotta, red onion, red capsicum, pink salmon, steamed beans, grated lemon rind (and juice), and garlic. Fish boosts omega-3 and 6 levels, garlic increases your “good” cholesterol, and the vitamin B6 in onion regulates blood sugar.
Takeaway: Subway Six Inch Sub or Wrap
A healthy, low-fat choice is turkey and/or ham with salad, from the Light Favourites menu, which contain six grams of fat or less. You get protein from the meat and nutrients and fibre from the salad. Skip cheese or sauce if you want to be super-healthy.

Wednesday
From home: stir-fried beef and vegetables
Stir-fry beef (or and lean meat) with snow peas, carrots, baby corn, capsicum and bean sprouts, and divide into tubs for work; eating different coloured vegies provides you with a wider selection of nutrients.
Takeaway: Japanese
Healthy choices include salmon, prawn or egg sushi, and vegie, chicken, salmon and avocado, tuna salad or Californian rolls – nothing fried. Nori, rice and vegetables provide vitamins, minerals, and fibre (especially if brown rice is used). Even wasabi is rich in vitamin C.

Thursday
From home: Asparagus, zucchini and red onion frittata
Cook asparagus, sliced zucchini and onion in a pan; add beaten eggs. When mixture sets – voila, frittata. Serve with salad greens at work. So easy and fast to whip up, very high in protein, low in fat and highly nutritious.
Takeaway: food court grilled chicken skewers, steamed basmati rice and broccoli.
Lean chicken is a great source of protein, and basmati rice is low-GI. Grilling meat uses less fat, and streaming the veiges lock in nutrients. For a vitamin C hit, squeeze lemon juice on top.

Friday
From home: lamb, mint and lentil salad
Combine grilled lamb, canned lentils, red onion, cucumber, tomatoes, mint and lemon juice. Lentils are great low-GI blood regulators – they prevent sugar cravings.
Takeaway: Sumo Salad Thai Beef Salad
A low-carb, low-fat, fibre-rich option, comprising marinated beef, lime, chilli, onion, capsicum, cucumber, snow peas, sprouts rice noodles, peanuts and mixed lettuce.