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5 Healthy Lunch Ideas for Work

5 Healthy Lunch Ideas for Work

We have all been told that breakfast is the most important meal of the day, but many people forget the importance of having a healthy lunch.

This is because breakfast will help you get through the morning, but it will not give you the energy that you need to make it into dinner. This is why you need lunch to give you that boost of energy to ensure you can get through the rest of the day.

However, some people find it hard to make time for lunch during a busy work day. For that reason, many people result to fast food for their lunch. The major drawback here is that this will make you even more tired and lazy throughout the day.

Therefore, it is important to prep a healthy lunch the night before your busy day, to ensure you have the energy you need in order to get through the day.

What Makes a Healthy Lunch?

By packing a nutritious meal, you can ensure that you have the energy to get through the rest of the day and maintain a healthy body. Here is a quick guide for some of the things that you should have in your lunch:

  • Lots of different fruits and vegetables.
  • Whole grains, like rice, crackers and quinoa.
  • Lean meat, like fish, nuts and eggs.
  • Low-fat dairy
  • Water

If Time is a Problem

Many people don't seem to have the time in order to make a healthy lunch. However, with the simple tips below, this no longer has to be an issue:

  • Pack your lunch the night before.
  • Prepare food on the weekend.
  • Make extra dinner to take for lunch.

5 Healthy Lunch Ideas

Chicken Pita


A chicken pita is a great and easy lunch that you can prepare the night before. You can use whatever vegetables that you have in the fridge and you can even use your leftover chicken from the night before. And it only takes a few minutes as well.


  • 2 tablespoons of balsamic vinegar
  • 1 1/2 tablespoons sun-dried tomatoes
  • 1 tablespoon chopped oil-packed sun-dried tomatoes
  • 1/4 teaspoon freshly ground black pepper
  • 1 garlic clove
  • 4 cups shredded cooked chicken
  • 1 cup chopped tomatoes
  • 1/2 cup grated cheese
  • 1/4 cup thinly sliced basil
  • 6 pitas, cut in half
  • 3 cups mixed baby greens


  1. Combine the first five ingredients in a bowl.
  2. Stir in chicken, tomatoes, cheese and basil.
  3. Line each pita with half with 1/4 cups greens.
  4. Divide chicken mixture evenly among pita halves.

Tabbouleh with Chicken and Red Peppers

Source: MyRecipes.com

Tabbouleh with chicken and red peppers is a Lebanese dish that is easy to make and you can make a bulk of it and eat it though the week. This makes it a great great go-to lunch during a busy week at work.


  • 1/2 cup uncooked bulgur
  • 1/2 cup boiling water
  • 1 1/2 cup diced plum tomatoes
  • 3/4 cup shredded cooked chicken breast
  • 3/4 cup minced fresh flat-leaf parsley
  • 1/2 cup finely chopped red bell peppers
  • 1/2 cup diced cucumber
  • 1/4 cup minced fresh mint
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon extra-virgin oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black peppers


  1. Combine bulgur and 1/2 cup boiling water in a large bowl.
  2. Cover and let stand for 15 minutes, drain well and return to bowl.
  3. Add tomatoes and remaining ingredients and toss well.

Asian Green Bean Salad

Source: MyRecipes.com

Green beans are a great vegetable to eat but sometimes can be bland and boring. However, with this recipe the green beans have a lot of flavors and also make a great lunch option.



  • 3 ounces uncooked linguine
  • 1 pound green beans, trimmed
  • 2 cups diagonally sliced celery
  • 1 cup thinly sliced red bell pepper
  • 1/2 cup (1/2-inch) slices green onions
  • 1/3 cup chopped fresh cilantro


  • 1/4 cup rice wine vinegar
  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons dark sesame oil
  • 2 teaspoons grated peeled fresh ginger
  • 1/2 teaspoon sugar
  • 1/4 teaspoon freshly ground black pepper
  • 3 garlic cloves, minced
  • 1 red jalapeño pepper, seeded and finely chopped (about 1 tablespoon)


  1. To prepare salad, break linguine in half.
  2. Cook pasta according to package directions, omitting salt and fat; add beans during last 3 minutes of cooking. Drain and rinse with cold water; drain.
  3. Place mixture in a large bowl. Stir in celery, bell pepper, onions, and cilantro.
  4. To prepare dressing, combine vinegar and remaining ingredients in a small bowl; stir with a whisk until blended.
  5. Add to salad; toss well. Cover and chill.

Garden Salad

Source: Cookinglight.com

Any kind of salad is a great lunch option. They are easy and quick to prepare and is a great cold meal. In addition, salads can also be really refreshing during those warm days.



  • 3 tablespoons fresh orange juice
  • 1 1/2 tablespoons fresh lime juice
  • 2 1/2 teaspoons extra virgin olive oil
  • 2 teaspoons honey
  • 1 teaspoon red wine vinegar
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper


  • 1 1/2 cups (1 x 1/4-inch) julienne-cut zucchini
  • 1 1/2 cups (1 x 1/4-inch) julienne-cut yellow squash
  • 1 cup fresh corn kernels
  • 2 tablespoons finely chopped red onion
  • 1 tablespoon finely chopped fresh flat-leaf parsley
  • 1 tablespoon finely chopped fresh basil


  1. To prepare vinaigrette, combine the first 7 ingredients, stirring with a whisk.
  2. To prepare salad, combine zucchini and remaining ingredients in a large bowl.
  3. Add vinaigrette; toss well. Cover and chill.

Mixed Yogurt and Berry Parfait

Source: Foodnetwork.com

If you had a heavy breakfast and are looking for a light lunch; then a mixed yogurt parfait is great. It easy super quick and easy to make and it is super healthy too.


  • 1/3 cup low-fat plain yogurt
  • 1/3 cup fresh or frozen mixed berries
  • 1 tablespoon maple syrup
  • 1 tablespoon easy homemade granola


  • 2 tablespoons maple syrup
  • 1 teaspoon extra-virgin raw coconut oil
  • 1/2 cup old-fashioned oats
  • 1/4 cup sliced raw almonds
  • 1/4 cup raw sunflower seeds
  • Kosher salt


  1. Fill a small single-serving (6 ounces) container with a third of the yogurt.
  2. Top with a third of the berries. Drizzle 1 teaspoon of maple syrup over the berries.
  3. Repeat two more times with the rest of the yogurt, berries and maple syrup.
  4. Pack the granola separately so that it can be mixed into the parfait when ready to eat. Pack the parfait with an ice pack or frozen juice box so that it stays cold until lunchtime.


  1. Heat an oven to 350 degrees F.
  2. Heat the maple syrup with the coconut oil in a small skillet over medium-low heat, just to melt the oil.
  3. While still warm, toss the maple syrup mixture together with the oats, almonds, sunflower seeds and a pinch of salt in a medium bowl.
  4. Spray a baking sheet with the nonstick cooking spray. Spread the granola on the sheet tray in a thin layer.
  5. Bake for a total of 20 minutes, tossing the granola halfway through. Let cool to room temperature and store in an air-tight container in the refrigerator for up to 1 month.

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IMPORTANT NOTE: The above information is intended to increase awareness of health information and does not suggest treatment or diagnosis. This information is not a substitute for individual medical attention and should not be construed to indicate that use of the drug is safe, appropriate, or effective for you. See your health care professional for medical advice and treatment.


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