TITLE: Healthy Office Lunches
AUTHOR: Nicola Miethke (Naturopath & Nutritionist)
Now that we are starting to transition back to ‘normal’ life and some of us are heading back to the office it’s time to return to healthy habits whilst away from the house.
Work lunches can be really tricky to get right. It all depends on what we have time for and how we’re feeling on that day, therefore preparation is key!
Ideally lunch should contain all 3 macronutrients – carbs, protein and fats. All are essential to keep you feeling full and satisfied as well as to keep your brain functioning optimally for the rest of the day.
Here are some quick and easy ways to keep you nourished, satisfied and excited to eat what you’ve brought with you whilst avoiding unhealthy convenience options.
Salad Bowls
Delicious, filling and far less complicated than they look. If you pre-chop your ingredients at the beginning of the week there’s nothing easier than throwing together your favourite fresh salad/veg with some leftover meat/legumes/fish/boiled eggs, maybe some precooked rice/quinoa/buckwheat, and topped with avocado/olive oil/cheese/nuts and lemon juice.
My pick: Rocket, quinoa, red onion, walnuts, cherry tomatoes, chicken breast, feta, olive oil and lemon juice.
Soups
In these cooler months it’s nice to have a warm lunch sometimes but the thought of plain soup is often quite unappealing. So, bulk up your favourite homemade or store-bought pumpkin/mixed veg/minestrone soup with some shredded meat/tinned legumes and a drizzle of oil/cream.
My pick: Pumpkin soup with roasted chickpeas, pumpkin seeds and a dollop of sour cream.
Last night’s leftovers
Why cook or prepare food any more than you have to if you are pushed for time? Cook at least an extra two portions of your dinner and pack it into containers as soon as you finish cooking. Otherwise, we all know how easy it is to eat all the leftovers after a long day!
My pick: One pan roasted chicken or lentil stuffed mushrooms with cauliflower, Brussels sprouts, asparagus drizzled with olive oil/tahini dressing.
