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Healthy Lunch Ideas for Work
Healthy Lunch Ideas for  Work
01 Nov 2019

After a long day at work, most of us want to get home to slump ourselves on the couch or head straight to bed. The thought of having to whip up dinner or lunch for the following day can seem a tedious task.

This means that many South African's end up opting for takeaways or leftovers that do not give us the nutrients we need to fight burnout. However, if you are looking for a healthier option for lunch that will help you save in the process we have you covered.


The hunger buster

It is said that by 11am most South African workers have munched through their lunchboxes, meaning you are left with half the day of dealing with groans from your stomach. The only way to appease your whale sound-making belly is to fill it with the closest thing which is snacks from the vending machine or quick delivery.


Cooking in bulk is one of the ways that you can deal with hunger at work and still eat healthily. Choose a day such as Sunday to prepare your bulk lunch meals, which will give you more time to plan your meals. Having a slow cooker is an investment that can help you prepare.


For filling and healthy meals, you can prepare things such as:

Mixed roasted vegetables

Chicken breasts (prepared by a slow cooker)

Grilled fish

Whole grains


Quinoa salad


The aim is to keep this simple by being able to mix and match your meals over five days.


Snack attack

Stopping yourself from finishing your lunch before lunch time because you want something to snack on is possible. Packing healthy snacks such as peanuts, raisins, all bran muffins, fruits, crackers, and granola bars are some of the things to have. Remember to stay hydrated by having lots of water. Not only will you save money by not purchasing unhealthy snacks but it will also keep your energy levels up.


Vegetarian friendly

Finding a healthy meal that is suitable for you is vital. For people who are looking for vegetarian-friendly meals to have at work, the go-to is legumes and whole grains. Legumes are things such as beans, peas, lentils, chickpeas, and lupins. You can also balance this with fruits.


Having roasted chickpeas as a snack is best when it comes to having a snack that is high in protein, fibre, and minerals to keep you going throughout the day.  An additional benefit of legumes is that it leaves you feeling full and can also aid people that are trying to maintain their BMI. Calculating your BMI can let you know if your weight is healthy or if you could be susceptible to diseases such as diabetes, stroke, cancer, or heart disease.


Meals that don’t need to be heated

Between meeting deadlines, rushing to meetings and scheduling appointments, having the time to heat your food could be another reason why you may skip lunch. Being able to eat on the go and still stick to your healthy meals can be done through meals such as salads, exotic salads rich with legumes or pieces of meat, pasta salads, or pita bread sandwiches that are stuffed with grilled chicken and veggies. Remember to wash this down with water to keep you hydrated and energised.

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