Returning to the Office? 5 Quick Healthy Lunch Ideas
And so it begins. A small step towards a more “normal” pre-Covid routine: the return to the office. For the past few years most Americans have adjusted to a remote work environment and pivoted the way they manage their daily routine. Now, we’re changing it up again. Are you returning to the office? Here are 5 quick healthy lunch ideas to take to work.
Managing the change of going back to work
First things first, let’s talk about this upcoming change. As more cities begin relaxing protocols around Covid we are seeing more companies open their doors for employees to return to the office. This may be a difficult change if you’ve been working from home for the past few years. Here are 3 strategies to help manage this new work phase.
1. Keep a consistent work routine
Many people are transitioning into hybrid work schedules where they will split time working from home and commuting to the office. This may be ideal for some as it offers a change of scenery and an opportunity to socialize with co-workers in person without having to commute five days a week. The challenge with the hybrid schedule is keeping a consistent work routine on the days you work from home.
Keeping a consistent work routine helps alleviate anxiety, improve concentration and maintain healthy habits. It is important to mimic your office routine when you are working from home.
- Wake up at the same time each workday
- Eat breakfast at the same time
- Set reminders to get up from your desk and move around your house (as you would if moving around the office)
- Take a full lunch break away from your desk
- End the workday at the same time every day
2. Meal Plan
Maintaining healthy habits may take some planning as you figure out your new work routine. And a good place to start is to plan and prep your lunches ahead of time. Meal planning may seem overwhelming at first, but it can actually save time during the week. Meal planning also adds variety to your meals and ensures that you include nutritious foods.
- Take 10-20 minutes one day a week to plan your lunches for the upcoming week
- Think through what appliances are available at your office (microwave, refrigerator, etc.)
- Plan what you’d like to eat
Check out my Meal Planning Ultimate Guide for more tips and resources to help organize your own lunch plans.
3. Pack the night before
Once you have your lunches planned out, pack them the night before. Packing your lunch the night before not only saves you time in the morning, but also ensures that you will actually take your lunch. If you are taking dinner leftovers for lunch, pack up your portions as you are cleaning the kitchen. Make as much of your lunch ahead of time and keep it in the fridge for easy access the next morning.
What is a healthy lunch?
First, think of balance. Keeping healthy habits is all about balance. A balanced meal has food items from at least 3 food groups, includes both nutrient dense foods and fun foods, and satisfies your own taste buds. The meals you choose should be nourishing and satisfying.
Healthy lunches should also provide you with energy to keep you productive throughout the rest of your workday. High energy foods give you a consistent energy level while also being easily digested. Look to add things like whole grains, lean proteins and fruits and vegetables.
Finally, think about what sounds appealing to you. Healthy food is only healthy if it’s actually eaten. So, make sure you are choosing food that tastes good to you. It’s ok to add a little dip or sauce to vegetables if that makes your vegetables more palatable. Your whole meal doesn’t have to be nutrient dense. You can add in some more fun-for-you foods to help balance out your plate and keep it all interesting.
Use the guide below to plan balanced, high energy and satisfying lunches.
Benefits of packing lunch
1. Saves money
According to a recent article from Wealthfit.com, it costs an average of $11 to eat lunch out. Conversely, it costs around $6.30 to pack a lunch from home. Over the course of a year, that translates to a savings of over $1,222. That’s a huge benefit.
2. More time to relax on your break
Packing a lunch means you already have your food ready to eat as soon as your break starts. You won’t need to think about where to go or commute to a restaurant.
3. Ensures healthy options
Packing a lunch ensures you will eat healthier. If you pack a balanced lunch, you will eat a balanced lunch.
5 quick healthy lunch ideas
Ok, now let’s get down to the nitty gritty. Here are 5 quick healthy lunch ideas that you can easily take to the office.
1. Leftovers
Leftovers may be the easiest lunch to pack. Plan to make extra servings of 2-3 dinners a week so that you can take the leftovers for lunch the next day. Using leftovers can further save you money and decrease food waste at home. If leftovers aren’t really your thing, repurpose them into something a little different.
2. Make a big salad
One of the easiest ways to ensure you eat more vegetables is to make a big salad ahead of time and eat on it all week. Change up the protein every day for a variety of entree salads. Or, take smaller portions and have it as a fresh side.
3. Wraps
Sometimes it’s hard to think outside the sandwich box for lunch. If you’re tired of your typical sandwich, then switch it up a bit by turning your sandwich into a tortilla wrap. Vary your options even more by experimenting with different flavored tortillas like spinach, sundried tomato or whole wheat.
4. Pasta salads
Pasta salads are another fun option to make ahead and change out the protein or toppings to create more daily variety. The possibilities are endless with so many different types of pastas, vegetables and proteins. Make a big batch and grab and go as needed all week.
5. Snack plate
Charcuterie boards, or “grown up Lunchables” are super trendy right now. They are also super versatile. Build your own snack plate with nuts, deli meat, tuna salad, whole grain crackers, fresh fruit, dried fruit, veggies & hummus….the list goes on and on.
As mentioned earlier, think through what you have access to at work. Can you store your lunch in a refrigerator or will you need to bring cold packs? Do you have access to a microwave to reheat food? Check out this article with several cold lunch recipes that are easy to pack when you have limited appliance options.
Just remember that change can be a good and very necessary thing. If you are transitioning back to the office, stay consistent with your healthy habits to stay healthy. If you need a little help with the transition, contact me for more information.
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