Work Week Lunch Ideas: Homemade, Easy, Quick and Healthy

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“I’m so busy I don’t have time to eat make myself a healthy lunch.”

I’ve heard this comment so many times. It’s a disempowering statement and puts you at the mercy of fast food which leads to weight gain, feeling like crap and accelerated aging. Yikes!

In our world today, we are all very busy and it’s so easy to grab and go, but what’s actually in that food you grab and eat? Extra fat, salt, and sugar that you don’t need.

Lunchtime can be a real challenge when you want to keep your food choices healthy. There are tantalizing treats scattered throughout your office break room and your desk is in close proximity to the vending machines that can easily tempt you and quickly veer you off of your path leaving you feeling disappointed and defeated. To avoid these negative feelings, it's crucial to be proactive about your meals for the work week.

What I think works best in this situation is to prepare your lunches, but you might have no idea what to make or feel that's too time-consuming. After all, do you really need one more thing to add to your to-do list? I hear you loud and clear.

I want to share with you some of my best and easiest lunches you can whip up in mere minutes so you can enjoy healthy lunches all week long.

Quinoa Lunch Bowl:Quinoa is a food that is easy to prepare, very nutritious and that is incredibly easy to take to work with you. Of course, you want a little more in your bowl than just quinoa, but you can add anything you want to make your bowl delicious and filling. You can steam or sauté vegetables that you enjoy - broccoli, zucchini, onion and a sauce of your choice, such as tahini or balsamic. Don’t forget to add your bean of choice for a fiber blast.

Pssst… If you don’t like quinoa try forbidden black rice, brown rice or even zucchini noodles.

Ready-To-Go Mason Jar Salads: These are so simple, delicious and you can prepare them for the whole week in one sitting. Use mason jar's to hold your salad ingredients so when you empty your jar into a bowl, it creates the perfect lunch salad for you. Start by putting dressing in first, then your toppings & veggies, and finish off your jar by adding your greens last. This will keep your dressing away from your greens, so they won't get soggy. You can store these in the fridge for up to 5 days.

Wrap It Up: Think outside of the box for this one and skip the flour tortilla and try a lettuce wrap. Simply, toss your favorite chopped veggies and any fitting leftover ingredients from your fridge in a lettuce leaf. Drizzle with a complementing sauce, wrap it up and call it a day. Wraps pair well with soup, so keep that in mind as you meal prep for the week.

Italian Style Spaghetti Squash This is definitely one of my go-to quick, affordable and healthy lunches. I always have a spaghetti squash on hand as they're so versatile. This is another great option for tossing in any leftover veggies from the fridge, mix with some marinara sauce and you've got yourself a pasta-free spaghetti that won't disappoint.

Some other ideas are soup, salads, leftover casserole, and hummus sandwiches with veggies. These are just a few examples of all the delicious meals you can quickly prepare at home and take to work without too much of a hassle. Some take a little more time than others, but you can always use Sunday to meal prep for the entire week, so you don’t have to wake up extra early on your work days. If possible, you could even leave all the meals you created at work so you can grab it during lunchtime, and you don’t have to take anything to work all week.

Do you have a lunch idea that supports your weight, wellness and time? Please leave a comment below and share.

6 Excellent Ways To Sneak Wellness Into Your Workday (and stay fit)

Daily workouts can be quite difficult to fit into the busy schedule, and often, this causes us to throw our hands up and give up altogether. I understand. I’ve experienced this and know how it feels. It is easy to have an all-or-nothing mindset when it comes to exercise, but this way of thinking is harming our health, so let’s put this mindset to rest today and talk about how we can move forward.

A workout doesn’t have to mean an hour and a half of sweating at the gym or hot yoga class. Although these are great if you have the time and energy, we can find ways to sprinkle wellness into our everyday lives and can even fit wellness into our workday.

Here are a few ways to focus on wellness during your workday…

 

Exercise your way to work

Your workday essentially begins as soon as you leave your home in the mornings. If at all possible, you could walk or cycle to work instead of using public transportation or your car. Not only is this great exercise, but it'll also allow you to start your day off in a much calmer way, rather than stuck in traffic. If your workplace is too far to choose this plan, decide to park as far away from the building as possible. Doing so will create the opportunity to walk a bit further allowing for extra steps. Also, ditch the elevator and take the stairs. You’ll be amazed at the difference it’ll make over time! Little steps, when done consistently, add up quickly.

 

Green up, de-clutter and biceps

An excellent way to lighten your mood at work is to make your workspace comfortable and inviting. Find some plants that don’t need a lot of sunlight and add as many as you’d like to your office area. Live plants will also assist in cleansing the air in your office, which is an added benefit to the beautiful scenery. Aside from the greenery, keeping your office space clutter-free will help you feel more productive and less stressed. So, creating an organization routine you can maintain will help keep your office space running smoothly. Don’t forget the photos of your loved ones to lift your spirits, along with daily, positive affirmations.

Buy 3, 5 or 8-pound weights and keep them in your office. Every time you come back to your office from the bathroom do some form of exercise. Lunges, bicep curls, triceps dips, squats, push-ups and shoulder exercise such as front raises and lateral raises are easy to do in a small space and are so effective.

 

Nice posture is sexy

Good posture is a conscious effort we must make, especially when we slouch in office chairs for most of the day. I know, I know — it’s more comfortable usually — but the long-term effects are not. Don’t worry, yoga to the rescue. Yoga poses for great posture include cobra pose, mountain pose, bridge pose, and cat-cow.

If you need a better chair it is well worth the investment. Look up ergonomic chairs and visit your local office supply store to try some out in person. Good posture will assist you in concentrating better and lessen those back aches you take home with you daily.

 

Healthy lunch break

It’s time to stop working through your lunch break while you munch on a snack from the vending machine. One of the best ways to add wellness into your workday is to bring a healthy lunch. It doesn’t take much effort to make meals for the week on a Sunday afternoon — so head on over to Pinterest and look up some new, delicious looking healthy lunches you can start taking with you. If there’s time, squeeze in a 10-minute walk after you eat for better digestion and a clearer mind.

 

Snacking is great for wellness.

I get it — sometimes when you’re racing against the clock to meet a deadline, you crave a sugar boost to keep you going. Keeping healthy snacks in your office will help curb your snack cravings while not having to resort to the vending machine. Fruit, nuts, dark chocolate, protein balls, healthy granola bars or trail mix are great options that will keep in your desk without going bad.

 

Hydrate your body with water

Ah, water. It’s often so undervalued, but it is truly essential. Staying hydrated will help your focus and give you natural energy. Dehydration is one of the leading causes of tiredness, headaches, and cravings. So, be sure to keep the water flowing throughout the day. You won’t regret it. If you can, drink only filtered water to lessen the chemicals in normal tap water.

 

These are simple ways to begin implementing wellness into your workday every day. You’ll find that the positive changes will reveal themselves quickly and leave you feeling great. Your body will start to crave these good feelings. Remember, it’s not about perfection -- true wellness is about finding ways to fit it into your schedule, and about making the best choice available with what you’re given.

What are a few ways you plan to add some wellness into your workday? Leave a comment below and let me know what’s on your mind.