Here are some simple and healthy workplace lunch ideas.
Greek Grain Salad
Cook quinoa , brown rice , or a grain mix in boiling water or microwave topped with chopped cucumber, tomato, olive and feta cheese balsamic vinaigrette dressing. For added protein, add leftover cans of grilled chicken or salmon at home.
Soup and Sandwich
If you can use a microwave, it 's an easy way to take the packaged soup to work. Pair it with a simple peanut butter sandwich, fruits and vegetables for a balanced meal.
Tuna wrap
Mash canned tuna with mayonnaise in olive or avocado oil, dried cranberries and sliced apples. Spread on wraps or tortillas, roll up and cut in half. Serve with a simple salad or vegetable.
Avocado Toast
Salt and pepper sliced or mashed avocados and cover with whole grain bread. Be creative with your toppings according to your liking. Here is an example.
Tomato and Feta Cheese
Smoked Salmon and Bagel Seasoning
Sliced Boiled Eggs and Hemp Seeds
Sliced peaches and balsamic glaze
leftovers
Double up your dinner and make food to take to work the next day. Stews and soups are great the next day, salmon dishes are delicious cold or room temperature, and most casseroles are microwave-safe.
lunch potluck
Don't miss out on lunchtime friendships and help your co-workers save money and eat healthier. Plan a weekly lunch club where everyone brings their own food.
Whether you're preparing lunch at home or not, putting food in a drawer for when you're hungry is a good idea. Nuts and seeds , dried fruit , jerky , meat snacks, soup cups, and whole grain crackers are good choices. Eat pre-cut fruits such as apples, bananas or pears between meals.
Source of macronutrients
Here are some good sources of fat, protein, and fiber-rich carbohydrates for lunch.
Fiber-rich carbohydrates: vegetables, fruits, beans, whole grains such as quinoa and faro
Protein: Chicken, fish, shellfish, turkey, lentils, tofu, eggs
Healthy Fats: Olive Oil, Nuts & Seeds, Avocado, Whole Fat Greek Yogurt & Goat Cheese
By eating these nutritious whole ingredients, you can provide a convenient, tasty, and work-friendly lunch that meets your nutritional needs.
If you're new to cooking or don't know what to order from a local deli, choose an option from each of the categories above.
For example, if you're looking for a healthier alternative to your deli's fried chicken and chips sandwich, try making a hot plate with a mix of fried chicken, fried potatoes and vegetables.
The next meal idea is a balanced diet with a variety of nutrients. Most of the recipes and nutrition ideas below can be modified to suit many diets, including vegetarian and low-carb diets.
1-5. prepared meal
Planning lunch ahead of time is a good idea for a number of reasons.
For example, making light meals at home can improve the quality of your diet and save you significant time and money.
Cooking can also help you achieve or maintain a healthy weight. This is because people who eat more at home consume fewer calories and tend to choose healthier foods than people who eat more at home.
If you're new to food preparation, try making some weekend meals. You can also make large batches that include lunch and dinner for several days.
Here are some ready-to-eat foods that are perfect for the workplace.
1. Greek bowl for cooking chicken
This Greek chicken dish from Damn Delicious is the perfect choice for food beginners.
This dish consists of healthy ingredients and is prepared in just one hour and requires minimal cooking skills.
Greek yogurt-based chachiki sauce and plenty of chicken protein. It also contains ingredients rich in vitamins, minerals, and fiber, such as brown rice and vegetables.
2. Chipotle Turkey Chili Sweet Potato
This chili is soy-free, so it's a good choice for men who don't eat beans. Of course, you can always add beans if you like them.
It's soy-free, but rich in fiber, vitamins and minerals thanks to turkey, sweet potatoes and tomatoes. This recipe is suitable for slow cookers and slow cookers. You can make large portions and store them in the refrigerator or freezer for a quick lunch.
3. Mediterranean Salmon
Salmon is an excellent source of protein, healthy fats, and minerals such as potassium and selenium, which are particularly important for men's health.
Many men's diets lack potassium. Because potassium plays an important role in regulating blood pressure, a potassium deficiency may increase your risk of heart disease.
Salmon is also rich in selenium, which acts as an antioxidant and prevents cell damage. Studies have shown that higher blood levels of selenium may help reduce the risk of prostate cancer.
This easy Mediterranean salmon recipe from Fit Foodie Finds combines salmon with a fiber-rich Greek salad and couscous. The perfect choice for cooking.
4. Stuffed Sweet Potatoes
Sweet potatoes are a great choice for a hearty lunch because they are easy to make, go well with many other foods, can be pre-roasted, and make a great base for cooking.
This root vegetable is also rich in fiber.
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