Healthy Lunch Ideas for Work
There’s no money and calories suck quite like lunch when you’re at work and stressed. Why is it that fatty foods and sweets are so soothing and why is that we can’t seem to leave Whole Foods without spending at least $20? Don’t fall for the lunch trap by overindulging and overspending. We turned to four experts to ask them for their health lunch suggestions.
Janette Janero, Master’s degree-holding personal trainer and NPC bikini competitor
- Chicken and Kale Salad: Combine 1/2 a teaspoon of melted coconut oil and 1/2 of teaspoon of almond butter and drizzle over a cup of kale. Add a pinch of Himalayan Pink Sea Salt and mix thoroughly until kale is coated in dressing. Top salad with 4oz of grilled chicken and place into your favorite “to-go” container.
- Cod Pita Pocket: Combine 5oz of cooked cod with a table spoon of Dijon mustard, a tablespoon of apple cider vinegar, 1/2 a teaspoon of fresh dill, and cayenne pepper to taste. Combine ingredients and place into a sprouted grain pita pocket.
- Sardine and Avocado Toast: Top once slice of toasted sprouted grain bread with 1/2 of a mashed small hass avocado, one can of brisling sardines (drain water from can and use a fork to break apart the brisling sardines), 1/2 a teaspoon of fresh cilantro, and a squeeze of lime juice.
Justin Flexen, Group Fitness Instructor on CrunchLive.com and at Crunch Gyms in New York City
- It’s important to keep a balance of protein, carbs and healthy fats. A great, healthy lunch for example could include lean turkey breast (8oz.) with a side of steamed broccoli and one cup of red quinoa. Add some sodium free seasoning and half an avocado for some balance and flavor.
- I often suggest 4-6oz of a protein (grilled chicken, turkey, salmon) with fresh greens (spinach, mixed greens, watercress) and a small/medium baked sweet potato with a teaspoon of coconut butter. This will keep you satisfied throughout the day and will definitely give you energy. For a vegetarian option, substitute the 4-6oz of protein with a 1/2 cup of kidney beans or a bean of your choice.
Marci Clow, MS RDN of Rainbow Light
- Snacks should be nutrient dense and combine complex carbohydrates, healthy fat and/or protein to boost energy levels and help you stay alert until you are ready to head home for the day. The protein or healthy fat will keep you full and delay the absorption of carbohydrate into your blood stream plus the carbohydrate will give you a boost of energy. Some people find that keeping protein rich snacks at your desk and nibbling throughout the day, helps keep them more alert all day.
o Here are a few easy to pack snack ideas:
Whole-grain crackers with Hummus or cheese
Greek yogurt topped with granola
Apple slices with nut butter
A banana with a handful of nuts
Cottage cheese and fruit
Shanna Israel, celebrity wellness/lifestyle expert of Vertical Wellness
- My favorite healthy lunch is hummus and vegetables with baked root veggie chips (sweet potato, turnips etc.), and chia seed pudding for dessert.
What is your favourite healthy lunch idea?