What we are going to eat for lunch may not always be at the top of the priority list when planning our day. A decent amount of effort may go into organising a nutritious breakfast to get us started, and our shopping list is often structured around what dinners might look like for the next few days. But when it comes to lunch, it’s often the neglected meal where we tend to rely on whatever’s lying around, or end up ducking out for take-away when we have forgotten to make/take something. Sometimes we may end up skipping lunch completely!
The food you eat in the middle of the day can really set you up for an energised and productive afternoon, minus the mid-afternoon slump and sugar cravings. This is where a convenient and filling soup can be a saviour for the midday meal – but the type you choose will make a difference to how you feel and hunger levels later in the day.
Why soup?
The key to a great lunch option is something that will keep you nourished, energised and satisfied. Soup can tick all of these boxes! Who doesn’t love a fresh bowl of home-made soup, hot from the stove on a cold winter day? But the reality with our busy lifestyles is that we don’t always have the time to whip up a batch of our own soup each week, and a pre-prepared option can save the day. But not all soups are created equal.
Types of soup
Packet soups – although super easy to just add water, many can be super high in salt, often low fibre and protein, and not all that filling. Certainly not a meal in itself.
Canned soups – also often high in sodium, but usually has a little higher vegetable content. Protein can be lacking however, leaving you ravenous by mid-afternoon.
Pre-made fresh soups – getting closer to a home-made option, with nutrition depending on the variety. Some may be closer to a proper meal, but others may not quite cut it when it comes to nutritional balance.
The important thing is to read labels carefully – look at what is in the soup and ask yourself these questions:
- Is it high in sodium?
- Does it contain fibre?
- Does it contain vegetables, legumes or wholegrains?
- How much protein does it contain?
What makes a great bowl of soup?
It can sometimes be a challenge to get enough protein at lunchtime, leaving you hungry and tired during the afternoon (and often reaching for the biscuit barrel). So make sure your soup contains protein to fill you up and help keep blood glucose levels stable.
Bulk up your bowl with vegetables – low in calories and high in fibre to fill you up and help keep your gut healthy.
Legumes or some wholegrains can be a great addition to a soup, but sometimes lunch can end up really high in carbohydrate. Lupins are a great example of a legume that is high fibre, but also high protein and lower in carbs if you are looking for a filling option that will help to keep blood glucose levels stable. Lean protein like fish/seafood, chicken, beef or tofu are also great protein additions for a lunchtime soup.
Take it with you
Hands up if your lunch often ends up bread-based due to pure convenience and portability? We can get stuck in a rut of boring repetitive lunches just because it’s easy. Soup can be easy AND portable, and can mix up your weekly repertoire. No need to miss out on a nourishing lunch when you invest in a quality flask that allows you to take your soup lunch with you anywhere, anytime.
