10 Easy Lunch Ideas At Work

I know how busy most of you are! If you are working an 8-5 job, your schedule can be far too busy to even think of healthy food ideas. It can be a very challenging balance of trying to keep up with your family and work commitments whilst trying to embrace healthy living and make the best possible choices. I totally understand.

However, I do want to remind you that we are nothing without our health and it is SO worth the ‘extra effort’ to make healthy living a non-negotiable commitment for you and for your partner/family. Health eating will enhance your work life more than you can imagine- it will lift your energy, improve your mood and keep you feeling so good about yourself mentally and emotionally.

Preparation is key to healthy living.

I love to make sure each meal contains a complex carbohydrate, good quality protein, good fat and lots of greens!! This is the basis of a healthy meal and is sure to keep your blood sugars stable until your next meal or snack. This is the key to weight management-…avoiding those blood sugar drops!

Next I will post a blog on healthy snack options to take to work!

Note: Lunch should always be eaten AWAY from your desk when possible! Do not try to work and eat at the same time, as this leads to poor digestion. Your work will not be as good as if you focused solely on it, and your food should be enjoyed and appreciated as a completely solo task. This will also help you feel fuller.

Here are some easy food ideas for you to take to work if you are on a busy schedule: 

  1. Leftovers: Cook more dinner the night before and keep enough for your lunch tomorrow, whatever it may be: Leftover roast, salad, curry or soup. I often take leftover roasted cauliflower and broccoli and add a protein portion + extra greens + avocado.
  2. 1-2 mountain bread wraps (found at most supermarkets-Rye is best) smeared with homemade pesto/ hummus, sliced avocado, lettuce, cucumber, grated carrot, and 200g chicken breast/sliced boiled egg.
  3. Protein option- 150-200 grams (palm size) of chicken/tuna/egg or protein (lentils, chickpeas, beans) with greens (lots of dark leafy greens like spinach, rocket, kale) + 1/2 cup sweet potato/pumpkin/ beetroot/quinoa/brown rice+ 1/4 avocado or sprinkle of raw seeds. Dressing option below to be packed seperately. Note: Canned tuna max 2-3x/week due to high mercury content.
  4. Brown rice sushi rolls (2 big rolls) – fish sushi- only 2x/week. (Due to high mercury content).
  5. 1-2 pieces pumpernickel bread/Ezekial bread (sprouted bread- found at most health stores) layered with smoked salmon and avocado + drizzle of lemon, olive oil, salt, pepper. Easy to take to work and you can toast it there.
  6. 2-3 Ryevita/Flaxseed crackers ( found at most health stores too) with 3-4 tbsp. cottage cheese or  1 sliced  boiled egg + 1/4 avocado + handful of spinach leaves.
  7. Bean and lentil salad – 1/2 cup mixed beans- try and source organic tinned beans (lima, black, kidney ,chickpeas) + 1/2 cup lentils + green salad + sprinkle of pumpkin seeds.
  8. Sushi salad: Large green salad with protein of choice + 2 tbsp. brown rice + 2 nori (seaweed) sheets to fill the salad into +  Drizzle of tamari sauce.
  9. Chicken/ Quinoa lettuce cups- pack 3-4 pieces of cos/iceberg lettuce cups into a large Tupperware and add ingredients of choice: chicken, greens, seeds, quinoa, lentils, avocado, carrots, and cucumbers.
  10. Sweet potato (1/2 cup grilled/steamed) and quinoa (1/2 cup cooked quinoa with spices of choice) + 1/4 avocado. Sprinkle of lemon juice.

You can add some cut up cucumber, celery and carrot to all of the above options. Also great to add sprouts to all your salads- they are loaded with nutrients and enzymes that are great for digestion. I drizzle lemon on all of the above too.

Good salad dressing to take to work: I usually mix 1 tbsp olive oil, 1 tbsp. Dijon mustard, 1/2 lemon juice, tbsp. tahini, 2-3 tbsp. apple cider vinegar, pinch of sea salt, pepper.

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  • It really is simple to stay healthy once your armed with a few simple recipes you can always turn too isn’t it? So many delicious suggestions Jess!

    • Yes agreed Tegan!! Its just about getting to know the different alternatives and exploring recipes- then it becomes your new way of life. Well done for making health a priority

  • Laura


    Thanks Jessica, these are great ideas.

  • Samara

    Hi! Loving your fabulous work and website! Just wondering what water filter you prefer to use? Do you use a filter that filters fluoride?
    Keep up the fabulous work!
    x x

    • I am doing a post on this next week 🙂



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