For every office worker, rushing through lunch to gain more rest time is common. But relying on fast food for speed isn’t the healthiest way. Actually, there are numerous lunch alternatives that are quick to prepare and offer both convenience and health benefits. Here are the top 10 lunch selections tailored for the health-conscious American worker. If you don’t have too much time to prepare your lunch while you want to be healthy, these will be your best lunch choices!
Quinoa Salad Bowls
Quinoa is a superfood grain that serves as an excellent base for a variety of ingredients. A quinoa salad bowl can be prepped in advance and customized with an array of vegetables, lean proteins, and a light dressing, making it a powerhouse of nutrients and flavors. And, quinoa is gluten-free, so it won’t cause your allergies.
Wraps with Lean Proteins
Wraps are a perfect grab-and-go option. You can fill them with lean proteins like turkey, chicken, or tofu, and add plenty of greens and a slice of avocado for healthy fats. The whole-grain wraps is better for its rich fiber.
Greek Yogurt and Fresh Fruit
For those really pressed for time, a high-protein Greek yogurt paired with a selection of fresh fruit offers a sweet yet satisfying lunch. Adding a sprinkle of nuts or granola for texture and extra nutrition is better. Don’t think of it as just yogurt and nuts or fruits; they offer you the best nutritional value and satiety.
Bento Boxes
The Japanese-inspired bento box allows you for a well-portioned meal. But you don’t have to make it as elaborate as a Japanese style. Bring some sausages or luncheon meat as a source of protein, along with some vegetables. Cook some pasta or a bit of rice as the main dish, using the ingredients you already have at home. That’s completely sufficient for your health needs. It’s a balanced meal that covers all the nutritional bases and is easy to eat at one’s desk.
Mason Jar Salads
Salad is definitely a lunch essential, and you can use Mason glass jars to pack them. It’s very convenient to carry. Layering salad ingredients in a mason jar keeps everything fresh until you’re ready to eat. Start with the dressing at the bottom, followed by heavier items, and end with greens at the top. Shake it up, and lunch is served.
Vegetable Stir-Fry with Tofu or Chicken
Trying a vegetable stir-fry is also a great option. If you make a large batch, you’ll save time preparing the next meal. However, it’s essential to make it tasty. You can use tofu or chicken as your protein source, along with colorful vegetables, for a perfect lunch full of fiber and low in calories. Of course, you can also choose other ingredients you like to stir-fry. Stir-frying is quick, and seasoning is straightforward; you can use basic black pepper and salt.
Soup and Whole-Grain Bread
A hearty soup can be a comforting and nourishing lunch option. Cooking a pot of soup doesn’t require advanced culinary skills. Just like following a recipe, you put all the ingredients in and wait for the delicious outcome. However, soup alone might not be filling enough, so you can pair it with a slice of whole-grain bread for a fulfilling meal that will fuel the rest of your workday.
Hummus and Veggie Sticks
Hummus is not only a high-quality source of protein, but it’s also rich in dietary fiber and vitamins, making it a standout addition to your lunch. Simply mash chickpeas into a puree, add some seasoning for flavor, and then prepare some vegetables you have at home. This makes for an extremely time-saving yet healthy and light lunch option.
Protein Bars and a Piece of Fruit
Alright, if you really don’t have time to prepare or can’t squeeze in time to buy, prepare a few protein bars in advance. It will keep you energized for the next work session, but eating only this might be a bit dry. It’s recommended to pair it with some fruits. Also, protein bars with low sugar and whole ingredients would be better.
Overnight Oats
Soak some oats in advance, then add some chocolate, nuts, fruits, and chia seeds that you like. This requires no cooking and is very convenient to carry, you can pack it in a glass jar. Oats are rich in dietary fiber and extremely filling, and when combined with the quality fats in nuts and vitamins in fruits, it makes for an extremely simple yet incredibly healthy lunch.
If you often find yourself struggling to decide what to eat for lunch, just rotate through these combinations each week. After a week or two, you’ll find yourself feeling more refreshed because of your healthy lunch.
It’s not just about what you eat, but how you eat. Even at the office, taking the time to savor your meal can improve digestion and satisfaction levels. These lunch options are designed to encourage slower, more mindful eating habits despite the office rush.