Need 5 Easy to prepare nutritious lunch ideas to avoid skipping lunch again?
How often do you eat a nutritious lunch? Grabbing vending machine “food” or fast food doesn’t count.
I see so many hustling and working through their lunch. Most of us can feel that mid-afternoon crash if we skip lunch or have a high carbohydrate/sugary lunch. You grab something to fill the gap to push through the workload only to feel like walking through your front door into bed at the end of the day.
I want to share 5 flavorful, healthy options to help you avoid the tired downward slide to quitting time but first…
Why should you take a break and eat a quick nutritious lunch?
Americans are famously overworked. A survey in Bloomsburg shows that 56% of employees don’t enjoy permitted vacation days. This gets worse if you own a business. You are swamped with hundreds of daily tasks and barely get time for lunch.
If you ask me what’s a healthy diet and life well-lived?
I’d answer that a relaxed meal and well-lived life is if I get time to eat lunch during the workday daily, not in a meeting, not at my work desk, but at a dedicated place where I can eat mindfully. The same can be said for dinner.
Lunch is the most integral midday meal;
- It increases your energy level and regulates blood in your body.
- It fuels your brain so that you can continue the rest of the day productively.
- If you skip lunch, your body goes into ‘starvation mode’, and you GAIN weight.
These are all scientifically proven benefits and consequences:
3 out of 4 Americans either skip their lunch entirely or fail to eat a healthy and nutritious meal. I won’t blame them—I blame their busy schedules and hectic routines. In this blog, I will share easy and quick nutritious lunch ideas to save you time.
5 Easy and quick healthy meal ideas for busy workers
While coaching corporate professionals, I have observed that one of the most recurring causes of bad health is eating fast food, snacks, or other quick foods.
The worst part? They would feel weak and stuck, and their bodies would crave more non-nutritious or fast food. The reason is obvious that these fast foods do not fulfill the vitamins and nutrient demands of the body.
So, keep reading if you want quick (not fast food options), healthy, and balanced lunch ideas.
1. Easy to prepare lunch and low-calorie salads.
Forget the traditional green salad dish—I don’t want to bore your taste buds. Instead, I’ve chosen ingredients that are both nutritious and flavorful. Many people avoid salads because they think they’re boring and tasteless. But that’s a myth. They can be more flavorful and nourishing.
To be clear I don’t normally recommend raw vegetables as they waste energy to break down the fiber and they quite often contain parasites on them (or eggs). Unless you know your cellular glucose via a Hair Mineral Analysis I would suggest you get your nutrients from a variety of vegetables instead of fruits. Fruit sugar is no different than white sugar, it is processed the same and stored as fat if not burned in exercise immediately. I also suggest avoiding nightshade vegetables as the lectins in them can cause gut inflammation or irritation.
It is important to take the precaution of washing your greens in baking soda (aluminum-free) or hydrogen peroxide and rinse. This will eliminate toxins to the best of our ability and kill off potential parasitic infections.
Here are my four steps to prepare a perfect, delicious salad:
- Start with a base of leafy greens: For a vibrant green base, choose nutrient-dense options like spinach, kale, and arugula.
- Add seasonal fruits for sweetness: Include fruits like berries, apples, oranges to add a natural sweetness.
- Include crunchy raw veggies: Add vegetables like cucumber with NO seeds but not an English cucumber as it is a hybrid GMO product, broccoli (if you have no thyroid issues), and carrots for texture and extra nutrients.
- Top with protein: Add non-processed meat or an occasional egg. If you prefer, steak, sardines, beans, or lentils are excellent protein sources. For vegetarians, beans and lentils are perfect substitutes.
Not all salads are good for health, so you need to be conscious while adding ingredients. Prepare a salad recipe considering your dietary preferences. Bring your own clean dressing as most contain seed oils that are harmful to your health. If you can choose, use an organic vinegarette or Extra Virgin Olive Oil to help better absorb the nutrients. Salads are easy to pack and stay fresh throughout the day in a refrigerator or insulated lunch bag with an ice pack, making them an ideal office lunch.
Here are some flavorful salad ideas to keep your taste buds happy and your hunger cravings in check:
- Organic strawberry-fields salad: A sweet and tangy mix of strawberries, spinach, raw feta cheese, and a balsamic vinegar glaze.
- Organic watermelon and avocado salad: This salad features refreshing watermelon, creamy avocado, raw feta cheese, and a drizzle of lime juice. Only add the lime or citrus products if you have completed detoxification modalities with me as it opens the blood-brain barrier.
- Chopped organic kale, farro or quinoa, and chickpea Salad: A hearty salad with kale, farro, organic chickpeas, and a lemon-tahini dressing.
2. Sandwiches and wraps are an easy-to-make, pack, and a nutritious lunch.
I am not talking about the sandwiches that you order from a bakery or chain restaurant. I am talking about the ones you can prepare at home and customize them with your favorite fillings and have a satisfying meal ready in minutes.
Since most breads only raise your glycemic levels, I would suggest an organic, non-GMO sprouted bread version or a gluten-free form to avoid glyphosate contamination. If you have this once a week for a treat it will help you break a monotonous meal plan. The suggestions with fruit will also raise your sugar levels so try to take a walk after lunch to metabolize more of it.
Here 6 delicious and nutritious sandwich-type ideas:
- Apple sandwiches with almond butter: These sandwiches satisfy your sweet cravings with just three ingredients: apple slices, almond butter, and a sprinkle of organic, non-GMO granola.
- Hummus and veggie sandwich: Spread hummus on whole-grain bread and add a variety of fresh veggies, such as seed-free pieces of cucumbers, avocado, and spinach.
- Crunchy almond butter wrap: Spread non-GMO almond butter on a gluten-free or low-carbohydrate organic wrap and add organic banana slices and a sprinkle of granola for a crunchy texture.
- Chicken and veggie wrap: For a balanced meal, combine grilled chicken with mixed veggies and a light dressing in a veggie, low carb, or gluten-free wrap.
- Smoked raw gouda and organic apple butter sandwich: The combination of smoked raw gouda cheese and apple butter creates a heavenly taste.
- Turkey, smashed peas, and pesto sandwich: For a protein-packed option, layer smashed peas, turkey slices, and pesto on a veggie, low-carb, or gluten-free wrap.
3. Customize your nutritious lunch pasta with your favorite ingredients.
Gluten-free, organic pasta is a great option for satisfying cravings and lifting your mood once in a great while. Prepare it a day in advance, store it in a jar, and bring it to your office.
Here are some healthy and nutritious pasta ideas:
- Veggie pasta: Mix gluten-free pasta with prebiotic-rich veggies like asparagus, artichokes, and garlic. Top with almonds or grilled chicken for added protein.
- Creamy avocado pasta: Blend avocado with garlic, lemon juice, and Extra Virgin Olive Oil to make a creamy sauce. Toss with Gluten-free, organic pasta, and organic cherry tomatoes. If you have gut inflammation with these night-shade vegetables, use diced cucumbers without seeds or onions.
- Sesame-ginger noodles: Combine organic, gluten-free cooked noodles with a sesame-ginger dressing and add shredded carrots, and organic edamame.
- Mason jar noodles: Layer some cooked gluten-free noodles of your choice, fresh veggies, and a flavorful organic broth in a mason jar. Just add hot water before eating.
4. Soups for lunch are a convenient and healthy option.
Soups are a lightweight and nutritious lunch option that can be prepared and enjoyed quickly. Another huge advantage is you can make a large stock pot and freeze it for future variety in your lunches. Invest in thermoses to bring soups into your workplace easily.
Here are four healthy and delicious soup ideas:
- Organic tomato lentil soup: A fiber and protein-rich option, made with lentils, tomatoes, and a blend of spices.
- Springtime Minestrone: A vibrant mix of seasonal vegetables, beans, and pasta in a light broth.
- Chicken and vegetable soup: This classic and satisfying soup is made with chicken, carrots, celery, and onions in a savory broth.
- Vegetable beef soup: A true comfort food of organic beef broth, carrots, celery, onions, green beans, and sweet potatoes can pack nutrients into your lunch hour with few calories.
5. Enjoy rice bowls with your favorite toppings.
Rice bowls are a versatile and satisfying lunch idea you can indulge in 2-3 times a week. Whether using leftover chicken (but only fresh ones) or beans with simple boiled or fried rice, they are easy to pack and transport.
Here are some quick and healthy brown rice bowl ideas:
- Chicken “sushi” bowl: Combine brown rice with shredded chicken, avocado, seedless cucumber, and a drizzle of organic soy sauce or Braggs Liquid Amino Acid for a sushi-inspired meal.
- Mediterranean Buddha bowl: Use brown rice as a base and top with hummus, roasted veggies, olives, and raw feta cheese.
- Veggie and brown rice bowl: Mix brown rice with roasted vegetables, beans, and a tahini dressing for a nutrient-packed lunch.
- Teriyaki sardine bowl: Pair brown rice with teriyaki-glazed sardines, steamed broccoli, and sesame seeds for a flavorful and protein-rich meal. A low mercury sardine such as Atlantic, skinless, boneless sardines can be the perfect fish to eat 3-4 times a week.
The chicken “sushi” bowl is my favorite. What rice bowl is your favorite?
Hair Analysis and a nutritious lunch
When I analyze a Hair Mineral Analysis I can see if you need more nutrient-rich foods including protein. If you routinely skip your midday meal, you are contributing to nutritional deficiencies, toxicities, and possibly losing muscle.
Your body doesn’t want to hear your excuses for missing or skipping lunch.
Research claims that those who take daily lunch breaks are more engaged, productive, and active than others. They also show zero job DISsatisfaction. The reason is simple: relaxing from your workload and boosting your energy with healthy meals automatically increases your metabolism and dopamine. This results in feeling fresh and more energetic, as well as decreasing your health risks.
No matter how tightly packed your day is, eating a healthy lunch should be your non-negotiable time-blocked priority.
LET’S CHAT if you have missed having a nutritious lunch at least once weekly and don’t know how to fix it. I’m here to help!
Further Studies and Readings
https://www.medicalnewstoday.com/articles/322268#heart-health
Copyright Scientific Nutrition, LLC 2024
