Struggling to find healthy lunch ideas for work that will also help you to lose weight? I know from experience and from my health coaching clients, it’s not easy! For many of us juggling full-time jobs, lunchtime can easily turn into a rushed or overlooked affair. For most women, it ends up with relying on processed foods and pricey meal deals that are not exactly helping your weight loss efforts.
Not to mention, most healthy lunch ideas involve cooking (I’ve seen stir fry recipes suggested as weekday lunches) Not exactly practical for the office!
It’s tempting to reach for convenience foods at lunch or even skip it altogether. But here’s the thing: taking the time to enjoy a healthy lunch is crucial for maintaining energy levels, concentration, and overall well-being.
So, I’ve put together these practical and easy lunch ideas. These healthy lunches will keep your energy levels up and keep you focused throughout the day.
Healthy Lunch Ideas for Work:
1. Mason Jar Salads:
A great go-to lunch option for busy days is a mason jar salad. It is exactly the same as any other salad. You just stick it in a mason jar instead! Simply layer your favourite salad ingredients in a mason jar (or lunch box), starting with the dressing at the bottom, followed by hearty vegetables, proteins like grilled chicken or chickpeas, and leafy greens on top. When you’re ready to eat, just give the jar a shake to distribute the dressing evenly, and voila! You’ve got yourself a fresh and flavourful salad to enjoy wherever you are.
2. Veggie-Packed Wraps:
Wraps are another fantastic option for a quick and customizable lunch. Start with a whole-grain wrap and fill it with a colourful array of vegetables, lean proteins such as turkey or tofu, and healthy fats like avocado or hummus. Roll it up tightly, slice it in half, and you’ve got yourself a meal that’s perfect for eating on the go.
3. Quinoa Salad Bowls:
Cook up a batch of quinoa and let it cool (or use a microwaveable version) then add in your favourite veggies—think cherry tomatoes, cucumbers, and bell peppers. Add some protein, like grilled shrimp, tofu, or beans, and drizzle on a vinaigrette for extra flavour. These bowls are not only healthy but also really easy to prepare in advance for busy weekdays making them the perfect easy lunch idea.
4. Soup and Sandwich Combos:
You can’t go wrong with a classic soup and sandwich combo. Make a batch of vegetable soup, such as minestrone or lentil, with a whole-grain wrap filled with lean protein and plenty of veggies. You can even add a side of fresh fruit or a small salad. The best part? You can make soups in advance and store them in the fridge, ready to heat up whenever you’re ready.
5. Protein-Packed Bento Boxes:
Bento boxes are a fun and practical way to pack a variety of nutritious foods into a single lunch container. Fill compartments with protein-rich foods like hard-boiled eggs, grilled salmon, edamame, and hummus, along with colourful veggies, whole-grain crackers or bread, and fresh fruit for a balanced and satisfying meal. Plus, they’re perfect for meal prepping and taking with you on busy days.
6. Leftover Makeovers:
Don’t underestimate the power of leftovers when it comes to lunchtime meals. Get creative and re-purpose last night’s dinner into something new and delicious—whether it’s turning roasted veggies into a grain bowl, adding grilled chicken to a salad, or stuffing cooked quinoa or brown rice into bell peppers, the possibilities are endless!
So there you have it! Say goodbye to boring lunches and hello to meals that keep you fuelled and focused throughout the day. Whether you’re into mason jar salads, veggie-packed wraps, quinoa salad bowls, or protein-packed bento boxes, there’s something for everyone. So go ahead, get creative in the kitchen, and enjoy easy and healthy lunches that support your weight loss goals.
Looking to add fuel to the fire and speed up your weight loss without dieting or gimmicks? Then make sure you’ve downloaded my FREE guide with 12 Ways to Lose Weight Faster.
Sarah Parker
After getting sick and tired of diets and overexercising for 2 hours a day, just to see results, struggling with fatigue, anxiety, depression, stress and a ADHD diagnosis at 30. I decided to focus on my health and nutrition and make reducing stress a priority. I transformed my life, and now my passion is to see you transform yours.
