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We've all been there – the hectic morning rush, the flurry of activity as you head out the door, only to realise later that you forgot to pack your lunch. While it's easy to panic in such situations, especially if you're following a low FODMAP diet due to irritable bowel syndrome (IBS), there's no need to stress. With a bit of creativity and some simple ingredients, you can still enjoy a delicious and satisfying meal at work. Here are some low FODMAP lunch ideas for those forgetful days:
- Rice Cakes with Tuna
If you're short on lunch options at work, keeping a few pantry staples on hand can save the day. A can of tuna in water and a pack of rice cakes make for a quick and easy low FODMAP meal. Simply drain the tuna, flake it with a fork, and spread it over a rice cake. It's a protein-packed option that will keep you fuelled throughout the afternoon.
- Carrot Sticks with Hummus
Carrots are a low FODMAP vegetable that can be enjoyed raw or cooked. Pair them with a small container of lactose-free hummus for a crunchy and satisfying snack. Hummus made with chickpeas can be tolerated in small amounts by some individuals with IBS, making it a convenient option for a low FODMAP dip. Simply dip the carrot sticks in the hummus and enjoy!
- Mixed Nuts and Seed Trail Mix
Nuts and seeds are nutrient-dense foods that can provide a quick and convenient source of energy. Create your own trail mix using low FODMAP nuts and seeds such as almonds, walnuts, pumpkin seeds, and sunflower seeds. Mix them together and portion out a small serving to keep at your desk for those forgetful lunch days. It's a satisfying snack that provides a boost of healthy fats and protein.
- Simple Salad with Extra Virgin Olive Oil and Vinegar Dressing
If you have access to a few basic ingredients, consider putting together a simple salad for lunch. Start with a base of low FODMAP greens such as spinach, lettuce, or rocket. Add some sliced cucumbers, tomatoes, and capsicums for extra flavor and crunch. For dressing, drizzle the salad with a mixture of extra virgin olive oil and vinegar, which is low FODMAP and adds a tangy twist to your meal.
- Peanut Butter Banana Rice Cake
For a sweet and satisfying treat, spread a rice cake with a tablespoon of natural, smooth peanut butter (without added high FODMAP ingredients like honey or certain sweeteners) and top it with sliced banana. It's a quick and easy snack that provides a balance of carbohydrates, protein, and healthy fats to keep you satisfied until your next meal.
With these low FODMAP lunch ideas, you can turn a forgetful lunch day into an opportunity to enjoy delicious and nutritious meals at work. By keeping a few simple ingredients on hand and getting creative with your options, you can stay fueled and focused throughout the day, even when you're short on time.
