Many of my clients who work remotely from home face public obstacles: When they come over for lunch, they don’t plan. As a result, they usually stop eating something—like a fast food burrito, processed snacks, or lumps of heavy takeout—that leaves them feeling full of energy and bored.
Bringing a healthy lunch to work takes a little longer and pays less. Meal-prepared lunches can help you control your blood sugar, function more nutritionally, and keep you focused and productive throughout the afternoon. In addition, eating breakfast and healthy lunch can increase your motivation to prepare healthy dinners. Here are 10 easy and nutritious lunch meals you can prepare and pack to take to work. Whatever your diet needs – gluten-free, vegetarian or low carbohydrate – you’ll find recipes on this list that are delicious for you.
Healthy and Easy Lunch Ideas for Work:
15-minute lentil soup:
Soup is the ultimate friend’s food, as you can make a big batch that is easily stored and reheated. This easy change will leave you feeling satisfied and energized because of the main ingredient, lentils. Lentil over fiber: More than 15 grams per cup. High fiber consumption is associated with a lower risk of obesity, heart disease, type 2 diabetes, and cancer. This recipe is gluten-free and can easily be made vegetarian if you use a vegetarian broth.
Egg salad with herbs and pickles:
Instead of relying on traditional mayo, which doesn’t contain protein and may contain artificial preservatives, this recipe combines hard-boiled eggs with Greek granny. Greek yogurt is a great source of protein at over 16 grams per individual container. Protein is important for building and maintaining bones, skin, muscles, and immune cells.
For more nutrients, consider adding additional vegetables less than paid for, such as sliced wine peppers made from vines or sliced wine tomatoes. You may also want to pack a slice of whole wheat bread separately to serve on a salad or to complete your meal with this fresh-season fruit.
Not only does this honest recipe pack fiber and Nutrition due to the wide variety of vegetables, beans, and nuts, but tons of kicks as well. It also contains avocado, a great source of good fats for you to help protect your heart health and raise useful HDL cholesterol levels. Avocados also contain polyphenol antioxidants, which protect cells from damage that can lead to heart disease and type 2 diabetes. Be sure to package your avocado decorations separately, so it doesn’t get too sticky when eaten.
Shrimp summer rolls:
The Summer Scroll is a perfect lunch package because it doesn’t need to be reheated and is on hand – perfect for slathering on your table. This recipe combines vegetables with lean protein from shrimp, plus savory garlic, cilantro, lemon juice, and ginger. It is important to include lean protein in your lunch break to maintain steady energy in the afternoon. Why? Protein prevents the rise in blood sugar and subsequent crashes that can make us sleepy and injured hours after eating. Add sliced avocado or chopped dried sides to round out a more meal.
Quick chickpea curry:
A simple and delicious recipe that’s easy to make, thanks to ingredients you probably already have—like canned beans and soy sauce. Beans and lentils, nuts, and other beans are classified as pulses. People who ate about 150 grams of pulses a day saw an increase in blood pressure, body composition, and growth, according to 2021 reviews published in a critical review in Food and Nutrition. To further boost the Nutrition, add a handful of fresh spinach for more fiber, antioxidants, and vitamin A.
Salmon and sweet potato bowl:
One of my favorite things about a bowl is how easy it is to adjust. It combines salmon with spinach, sweet potatoes, farro, and harissa. Calm is not only a good source of anti-inflammatory omega-3 fatty acids, but an analysis of more than 900,000 participants published in Nutrition in 2020 found that heart disease increases the risk of death for every 20 grams of fish consumed per day by average. – low average 4.,
To make this bowl gluten-free, simply replace the farro with brown rice. Or, if you go for a low-carbohydrate lunch, save the sweet potato fries and exchange the seeds with extra spinach.
Lemon thyme chicken salad:
Salads sometimes get a bad rap for being bland, but the diet-packing flavors grace this dish with olive oil, feta, lemon tie, and fresh thyme. Choosing a salad instead of a sandwich or wrap for lunch can immediately double your veggie intake and curb excessive carbohydrates, which boost energy levels after a meal. How? The antioxidants associated with vegetables increase blood circulation, while a surplus card may stave off an afternoon slump.
Lentil quinoa lettuce wraps:
In this recipe- I use canned lentils as a source of fiber-rich protein. This lunch option also features healthy ingredients inspired by the Mediterranean, including extra virgin olive oil, balsamic vinegar, lemon, and spice. A 2018 research review found that extra virgin olive oil prevents hardening of the arteries, thanks to anti-inflammatory antioxidants and its ability to relax blood vessels.
When packing this dish to work, add it to a quinoa lentil that’s already been cooked, and include the lettuce separately, so it doesn’t get soggy. Then, when you’re ready to dig in, pour the mixture into a lattes cup or serve it on a sliced vegetable bed.
Mediterranean tuna salad:
Turn canned tuna into pasta, beans, and Tuscan-style dishes that are tossed by olives. This satisfying recipe provides most vegetables from arugula, grape tomatoes, and iceberg lettuce, with a total of two cups. It also balances carbohydrates, proteins, and healthy fats, so you consume various nutrients and results. The best part?
Tofu clay is a fast and comforting protein choice for plant-based eaters and omnivores, as it makes for a meal—when you’re in a crunch of time before work. Also good: This portion of the dish provides 17 grams of protein. This recipe combines tofu with avocados and a sharp vinegar-based sauce. Add chopped jicama — Mexican root vegetables that can be eaten raw — or a side of fresh fruit for some extra healthy carbohydrates.