Experts share smart lunch solutions for on-the-go nutrition

On a working day meal timings and plans can go for a toss When hunger strikes while one is on the go the most likely option would be to indulge at a food joint and thatrsquos when the nutritional balance is compromised A chef who has no time to cook himself a meal a fitness expert who conducts backtoback sessions a businessman who travels long hours by train and a communications professional who ends up eating at her desk while poring over her dayrsquos work tell us how they prepare their work lunchesPrepare a balanced lunchLakhan Jethani chefAs soon as chef Lakhan Jethani arrives at his Bandra restaurant Mizu his shift begins with a tasting of all the fresh preparations of the day mdash checking sauces and setting pace for lunch service His own lunch is a different story he laughs ldquoMost days I donrsquot eat until 4 pm By then all you want to do is clean up and get out of the hot kitchenrdquo confesses Jethani who prefers to have something ready to eat mdash as basic as a salad chicken avocado or a chicken tomato sandwich from homeClockwise from bottom Jethani packs a salad chicken curry and protein shake PicsAtul KambleldquoMostly my dinner is at the restaurant Home food is a breath of fresh air it helps to maintain nutrition balance Anything that is not laden with cheese and mayo is ideal Keeping something handy and nonfussy helpsrdquo he says Usually he carries a homemade salad with lots of leaves some fruit boiled egg and cooked chickpeas or quinoa Lunch always has to be a balance of protein leaves salad and some vegetablesrdquo he adds The cherry on the cake is when a dabba arrives from his momrsquos house which is usually a scrumptious meal of Sindhi homecooked foodLunchbox tip Ensure you have handy ingredients to dig into after a long shift Delayed meals are no reason for unhealthy food habitsA balanced meal on the goShirin Kapadia yoga and fitness instructorFor Shirin Kapadia planning a proteinpacked nutrientdense lunch and snack box is key ldquoThat way you are less likely to binge on junk when hunger strikesrdquoThe Vikhroli residentrsquos day begins at 730 am in a gym or a yoga studio where she conducts strength training and yoga classes ldquoBacktoback sessions mean long gaps between mealsrdquo says Kapadia who commutes by road ldquoThere are days when I eat in the car or during the bumpy auto rickshaw riderdquo she says ldquoHaving food ready means I donrsquot waste time hunting for meals to fit my health requirements taste and budgetrdquo she explainsKapadiarsquos lunch of fruits salad thepla made with grated veggies and finely chopped methi leaves curd and protein shake PicsSayyed Sameer AbediShe carries snackstyle meals to avoid spillage This includes a bowl of roasted makhana a bottle of butter milk handful of dried fruits fresh fruits and a scoop of whey protein in a shaker that she can add to chilled water ldquoMy top onthego meal options include frankie or sandwich with a filling of chicken or paneer or theplas made with grated veggies and finely chopped methi leavesrdquo she sharesLunchbox tip Pack a balanced proportion of veggies protein and good fat Yogurt can be eaten with the meal or as a snack Add protein balls for those sugar cravingsNutritious flavours and varietyRenuka NadkarniHattangadi communications professionalTardeobased Renuka NadkarniHattangadi who is a communications professional eats most of her meals at her desk She has been advised to eat balanced meals with a focus on protein and vegetables ldquoI donrsquot like repeating my meals This means the meal needs to tick a lot of boxes Carrying my own lunch means I can make the necessary permutations and combinations to ensure that whatever I eat is big on flavourrdquo she adds Her lunchbox spells variety Maharashtrian fare dishes from Tamil Nadu and even Middle Eastern cuisineldquoMy favourites are dosa and chicken curry jowar roti wraps and hummus and onepot noodles with pasta and veggiesrdquo says Hattangadi She opts for a dry or semidry gravy or sauce to avoid spillage A good stir fry with a side of mushrooms and eggs makes her day ldquoI also enjoy grilled chickenpanfried fish with simple bhaji and some milletsrice or a bhakri For instance during the summers curd rice features often in our meals along with grated cucumbercarrotginger and a colourful salad or maybe even some dry chicken dishrdquo says Hattangadi who packs her own dabba with help from her husbandNoodles with veggies cucumber sticks fruit and eggs PicsPradeep DhivarldquoOur house help makes delicious veggie and chickenseafood dishes in addition to bhakris so the main components are taken care ofrdquo She works within a framework of essentials and fits in comfort food wherever possible For example I am not very fond of beetroot so I grate it into a raitardquoLunchbox tip Make the weekrsquos menu in advanceDiscipline is keyVishal Sheth selfemployed businessman and photographerVishal Sheth is disciplined about his fitness While most days he drives to his office in Goregaon once a week he takes the three hourlong train journey to Vapi to visit his factory He also moonlights as a photographer ldquoTo be able to workout regularly good food habits are crucial My lunch is a mix of salad butter milk and some protein in the form of paneerdaals and a small bowl of rice or healthy jowar roti I also add a protein shake to supplement my daily protein requirementsrdquo Sheth tells usJuhubased Sheth gives clear instructions to his cook ldquoHe is not to use butter or oil in anything I consume and if at all a dish needs it he knows how many drops to addrdquo Sheth says adding ldquoOn days that I have a photography assignment which can go on for long hours I keep a protein bar handyrdquoSheth packs his box with bhindi sabzi for lunchSheth follows a set food pattern on weekdays to ensure discipline Weekends and travels are for experiments ldquoIf I am ordering in I selectively order healthy food with good nutritional value Eating packed home food is better than ordering from outside on a regular basisrdquo Sheth signs offLunchbox tip Keep the experiments and cravings for the weekend Follow a fixed meal pattern for discipline