Maintaining a healthy diet amidst a bustling work schedule can feel like an uphill battle. With back-to-back meetings, looming deadlines, and unexpected tasks, it’s all too easy to fall into the trap of quick, less nutritious meal options or the routine of fast-food lunches. Thankfully, these challenges are conquerable! Check out these four simple and healthy work meals you can pack that support a balanced diet and don’t require loads of preparation or grocery shopping.
Quinoa Salad With Mixed Veggies
Quinoa Salad With Mixed VeggiesQuinoa, a versatile and protein-rich grain, is the perfect base for a nourishing work lunch. Combine cooked quinoa with a mixture of your favorite raw or lightly steamed vegetables such as bell peppers, cucumbers, cherry tomatoes, and spinach. Add chopped fresh herbs like parsley or cilantro to boost flavor, and dress the salad with a simple vinaigrette of olive oil, lemon juice, salt, and pepper. This meal is satisfying and packs a nutritional punch, providing essential vitamins, minerals, and fiber.
What You’ll Need
- White or red quinoa
- Chopped carrots
- Red onion
- Zucchini
- Olive oil
Turkey and Avocado Wrap
Turkey and Avocado WrapA high-protein turkey and avocado wrap is another easy-to-assemble, healthy lunch idea. Use a whole-grain or gluten-free tortilla as the base. Layer on thinly sliced turkey breast, ripe avocado slices, lettuce, and tomato. For extra zest, include a spread of hummus or mustard. This wrap is a great source of lean meat, healthy fats, and complex carbohydrates. The turkey packs loads of protein and the avocado oil provides many health benefits, such as reduced inflammation and improved heart health.
What You’ll Need
- Whole grain tortilla (gluten-free optional)
- Sliced turkey breast
- Sliced avocado
- Lettuce
- Tomato
- Hummus (optional)
- Mustard (optional)
Mason Jar Greek Salad
Mason Jar Greek SaladMason jar salads are convenient and make for a visually appealing lunch option. Start with a base of dressing to keep the salad from getting soggy. A classic Greek vinaigrette works wonderfully. Then, layer ingredients like chopped cucumbers, tomatoes, red onion, olives, and feta cheese over a bed of mixed greens or spinach. The key is to place the heavier, non-absorbent ingredients at the bottom and work your way up to the greens at the top. Just shake the jar when you’re ready to eat, and your salad will be perfectly mixed.
What You’ll Need
- Classic Greek vinaigrette dressing
- Chopped cucumbers
- Diced tomatoes
- Chopped red onion
- Olives
- Feta cheese (optional)
Chickpea and Vegetable Stir Fry
Chickpea and Vegetable Stir FryFor a warm lunch option, a chickpea and vegetable stir-fry is both fulfilling and quick to prepare. Sauté your choice of mixed vegetables and chickpeas in a pan with a bit of olive oil, garlic, and soy sauce or tamari. Serve over a base of brown rice or quinoa for an extra-filling meal. This dish offers a hearty dose of protein, fiber, and micronutrients.
Pack these four healthy and simple meals for work to ensure more energy throughout the day! Taking care of your dietary needs doesn’t have to be complicated or time-consuming; with a little planning and some basic ingredients, you can enjoy delicious, nourishing meals that keep you on track with your health goals.
What You’ll Need
- Chopped carrots
- Chopped bell peppers
- Diced red onion
- Diced green onion
- Chickpeas
- Olive oil
- Garlic
- Soy sauce
- Tamari
- Brown rice
