As you might know, we’re all about bringing in your work lunch from home. It’s one of the reasons there are always plenty of next-day leftovers on our I Quit Sugar: 8-Week Program.
But we also know that life doesn’t always go to plan! So if you’ve been caught out without your nutrition-filled Tupperware, here are some acceptable sugar-free options you can buy on the run.
(These are just some popular and easily accessible examples to go by – we always prefer to buy from small businesses where we can!)
The café.
With its syrupy coffees and counters filled with baked goods, the chain café can be one sugary temptress. To avoid a fructose overload, choose your savoury options wisely – and avoid mayonnaise sauces, sugary vinaigrettes and greasy pastries.
- Smashed Avo & Feta from The Coffee Club. You can’t go that wrong with avocado toast! The Coffee Club’s offering has just two grams of sugar, with the option to add eggs, bacon or salmon.
- The Shingle Inn Omelette from The Shingle Inn. We like this satiating omelette because it contains sweet potato instead of ham (yum!). Just ask them to nix the sugary tomato relish when you order.
- Chicken Cobb Salad at Jamaica Blue. You’d be surprised how much sugar a simple dressing can contain! While Jamaica Blue’s Caesar Salad contains two teaspoons, the lighter Chicken Cobb Salad contains less than a teaspoon. For an even healthier option, ask for olive oil instead of dressing.
The food court.
McDonald’s and KFC may be no-go areas, but there are some healthy options at the food court. Avoid sweet sauces and dressings and ask for nutritional information where you can (many fast food places provide this).
- Design your own salad from Sumo Salad. While the ready-made options from Sumo Salad can have a lot of sugar (the Teriyaki Salmon & Snow Pea Sumo Bowl contains five teaspoons) their DIY salad can be a great option. Choose nutrient-dense ingredients (hey, broccoli!) and go for olive oil instead of “dressings”. Sumo Salad also have a handy online salad builder so you can see exactly how much sugar your meal will have.
- Any Naked Burrito from Mad Mex. Like Sumo Salad, Mad Mex has a nutritional calculator that shows exactly how much sugar is in your custom option. We really like the naked burrito option because it’s full of veggies. Choosing guacamole over salsa is also one easy (and delicious) way to keep the sugar content down.
- Field of Dreams Mushroom Burger from Grill’d. That’s right, a burger chain! Grill’d is pretty unique though – the beef is grass-fed, the eggs are free range and the produce is from local suppliers. The mushroom burger contains around half a teaspoon of sugar.
The supermarket.
The supermarket’s ready-to-eat options can be dangerous territory – sandwiches and salads are often doused in sugary dressings. But there are some foolproof options that have seen us through.
- Fresh soup and a sourdough roll. Soup is often mostly blended veggies, a pretty safe option (if you don’t count the canned stuff). Some supermarkets sell soup hot and fresh, but if you have access to a microwave, check out our list of low-sugar packet soups.
- Rice paper rolls. Many Woolworths stores now sell pre-made sushi from Sushi Izu, but all of the hand rolls contain more than a teaspoon of sugar. Instead, go for a rice paper roll (summer roll) with plenty of veggies.
- Avocado and a tin of tuna. If you’ve seriously run out of options, this one will give you plenty of protein and healthy fats to get through till dinner.
We want to hear from you – what’s your go-to emergency lunch option? Let us know your favourites in the comments below.
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