4 Easy Tips to Pack the Ultimate ‘Healthy’ Work Lunch

PART 3 OF OUR SERIES: Ultimate Guide to Balance Work, Life & Fitness for “The Full-Time worker”

Maybe it's because our mums packed such healthy lunchboxes for us to take to school that when we got older, we rebelled and started packing processed foods for work lunch. Whatever the reason, full-timers are eating unhealthy meals at work.

We spend up to 40 years lunches for work, and processed food just won’t cut it! It’s time for a change. It’s critical to have a healthy lunch every single day to keep fit, healthy and living to a ripe old age. That’s why I'm sharing 4 easy lunchbox tips that you can include in your daily work life to help you stay healthy at work.

1. Prepare your meals in advance

Advising that you prepare your meals in advance is a common theme that runs through all my articles because it is that important. The best way to stay healthy at work is to bring in homemade meals that are healthy and nutritious. This will stop you from buying food, eating unhealthy and going hungry. So always prepare for the workweek ahead by spending Sunday night cooking your meals. By doing this you will even have extra time during your lunch breaks to socialize or spend time getting some fresh air.

Some easy ways to help you prepare your meals include:

Left-overs: Cook extra servings of your favourite dinners that can be easily packed in a re-usable container and microwaved at the office the next day.

A cooler Bag: This is a perfect tool for transporting your food and keeping it fresh after you have gone to the effort of preparing it.

Vegetables: A super quick boil (2-3 mins) of basic vegetables (like broccoli) is the perfect way to get rid of nasty critters, bring out flavor AND make sure they’re not mushie the next day. Vegetables will keep you fuller, are high in healthy energy and will keep your immunity system boosted while at the office.

2. Keep food at work

Most workplaces provide a fridge, cupboard and filing cabinet. These are all great places to keep a stack of healthy foods. Especially when you start to get those nasty cravings you will always have something to nibble on. So keep some nuts in your filing cabinet, some tuna in the cupboard and some yoghurt in the fridge.

3. Liquids are just as important as solids

Liquids are just as important as solids because they can fill you up and keep your cravings under control just as much as solids. Water of course is the most important; it aids digestion, maintains hydrations and encourages weight loss. So make sure you always have a large bottle of water on your desk. If you are not a fan of water, add some strawberries, a slice of lemon and a few mint leaves to make it tastier. Tea is also very healthy for you. There are many flavors and they all claim to help with different aspects. So keep some teabags close by.

Pro Tip: Green tea can actually help you BURN FAT due to its thermogenic properties… We love green tea – you should too!

4. Eat 5 small meals a day

The work environment really doesn't aid in the battle to becoming a healthy full-timer. Sometimes we can get bored and eat whatever we can find, other times we can be so busy that we forget to eat. So I highly recommend that you prepare for and eat 5 small meals a day – Breakfast and dinner at home, lunch and 2 snacks at the office. They are small so they can be eaten on the go and very quickly and 5 is recommended because by eating every 3 hours you will never go hungry and feel the need to buy unhealthy foods.

These 4 steps will really help you on your road to becoming a healthy full-timer. Even if you just incorporate a couple of them you will notice a change. Start to prioritize the way you eat at work so that you can take back your health.


Author: Claire Trojkovic
Author Bio: Claire is a personal trainer from Australia and one of the top Nutrition Souq editors. She’s a fitness and travel expert with a degree in Literature and a Certificate 4 in Fitness and Nutrition. Her particular interests are yoga, bodybuilding, diets, weight loss, herbal remedies and travel. She also manages and writes on her own blog and has written guest articles for various online fitness publications.