Bring your own lunch: healthy lunch ideas for work or any time you need a convenient meal!

Whether resolving to spend less on eating out, trying to keep up with a busy day (which doesn’t leave much time to escape the office) or simply because you want to improve your diet, bringing your lunch to work has a ton of different benefits. Read on to learn the necessary components in a quality, balanced lunch for adults and kids alike, plus some easy, healthy lunch ideas for work (or any other time you need convenience!).

Healthy Lunch Component #1: Lean Protein Source

When it comes to healthy lunch ideas for work, one of the singular most important components to consider is a lean protein source. By starting with a lean protein source, you’ll ensure the lunch is filling and helps you stay focused for the rest of the afternoon.

  • Chicken or turkey breast, shredded or chopped
  • Canned tuna or salmon, no salt added
  • Hard boiled eggs
  • Edamame
  • Chickpeas
  • 3-bean salad
  • Babybel cheese
  • Turkey burger or Beyond Burger

Healthy Lunch Component #2: Complex Carbohydrates

Make sure you round out the protein with a complex carbohydrate to add fiber, natural energy, and satisfaction. [Remember, growing kids and those looking to maintain weight and/or build muscle need more of these than those looking to lose weight.]

  • Baked potato
  • Whole fruit or mixed cut-up fruit
  • Triscuits
  • Whole or sprouted grain wrap or bread
  • Corn, cut it off the cob for easy eating
  • Whole grain pasta salad
  • Brown rice

Healthy Lunch Component #3: Healthy Fats

A little goes a long way in this section! Add a bit of healthy fats for awesome flavor and to control cravings later in the day.

  • Peanut or almond butter
  • Handful of mixed nuts
  • Hummus
  • Guacamole or sliced avocado
  • Olives

Related: this healthy “New-Tella” recipe uses different kinds of nuts plus dates and cocoa to cure that sweet craving, without going overboard!

Healthy Lunch Component #4: Non-Starchy Vegetables

Once you have the proper portions of each of the sections above, pile on the non-starchy vegetables. These provide more filling fiber and less calories, allowing you to keep on eating! This list could go on forever, but here are a few that are lunchbox-friendly.

  • Carrots
  • Celery
  • Bell peppers
  • Spinach salad
  • Homemade zucchini chips
  • Broccoli and cauliflower
  • Leftover stir fry, roasted, or grilled veggies

Putting It All Together: Healthy Lunch Ideas for Work

Bento is a word mostly encompassing Japanese culture, with Chinese origin, meaning “useful thing” and “convenient”. A “bento” box is a great way to combine the components above into a satisfying and easy healthy lunch for work! Here are a few combinations to consider for your next meal!

  • Stir fry with chicken or beans, veggies, and brown rice.
  • Tuna or salmon packets on top of greens with roasted chickpeas or quinoa and balsamic vinaigrette.
  • Cabbage, carrots and bell peppers mixed with quinoa and shrimp, topped with peanut dressing.
  • Sandwich on sprouted grain bread with chicken breast and hummus, side of raw veggies with more hummus!
  • Corn tortillas with veggies, beans, or leftover meat. Top with greens and guacamole.
  • Hard boiled eggs, mashed with avocado on top of brown rice cakes. Leftover roasted veggies on the side.
  • Tuna or chicken salad (try plain Greek yogurt in place of mayo) in lettuce wraps, fruit on the side.

How would you combine these groups into a delicious lunch? Let us know in the comments! Want more information on nutrition programs or to set up a free consultation? Email Amy at asilver@ffc.com!

Post written by FFC registered dietitian & nutrition coordinator Amy Silver.

 

 

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Bring Your Own healthy lunch ideas for work or any time you need a convenient meal