The good news? Making healthy lunches for work doesn’t have to be overwhelming or expensive. These four practical strategies can help you get started:
1. Meal Prep
Instead of trying to decide what you’re having for lunch the night before (or the morning of), prepping your lunches ahead of time is a great way to stick with eating healthier. Set aside time once or twice a week to prepare a large batch of one meal and portion it out for the days ahead.
To keep things interesting, mix it up with small variations. For example, bake several seasoned chicken breasts, then pair them with rice and quinoa for two portions, and then mixed vegetables for the other portions. Other foods that work well for meal prep include pasta/grains, beans, nuts and seeds, and fresh fruit.
With a little preparation and creativity, you can commit to making healthy lunches for work with relative ease.
2. Go Green
The mason jar salad trend isn’t just a Pinterest trend—it’s a genius way to keep your salads fresh and satisfying. Mason jar salads are prepared salads that you layer into a jar to keep the ingredients fresh without getting soggy from the dressing. Start with dressing on the bottom, followed by crunchy veggies, softer veggies, nuts, grains, proteins, cheeses, and then lettuce or spinach on the top. Leave a little room at the top of the jar so you can shake it up before serving for the perfectly dressed salad.
Does your stomach start grumbling long before lunch? Or are you guilty of the late-afternoon walk of shame to the vending machine for a little pick-me-up? While not part of lunch itself, healthy snacks can help keep your energy steady and curb cravings throughout the day.
The best snacks to complement your lunch should be filling and nutritious. Stock your lunch bag with protein- and fiber-rich options like nuts, dried or fresh fruit, Greek yogurt, string cheese, or veggie chips. By planning your snacks like your meals, you’re more likely to stay satisfied—and less likely to reach for candy bars.
4. Stay Hydrated
Whether you prefer Stanley, Owala, or a classic plastic water bottle, adequate hydration is the final component to keeping your lunches at work healthy. While the office coffee pot gets quite a bit of use—approximately 65% of workers drink coffee on the job— plain H20 has a wide variety of health benefits, including lubricating joints, boosting skin health, regulating body temperature, and aiding in weight loss.
So, how often should you refill your water bottle at work? While six to eight glasses per day is a general guideline, adults actually need nine to 13 cups per day—including drinks other than water. Caffeinated drinks do count, however, the best option to stay hydrated will always be plain water.
To keep things simple, shoot for consuming a cup of water per hour, which will get you to 64 ounces over the course of an eight-hour workday.
