Quick and healthy work lunch box ideas
Fitting in breakfast and getting to work with as little fuss as possible can be a battle. For many, it can feel as if there aren’t enough hours in the day to be preparing lunch before you sprint out of the door. There are, however, plenty of easy, healthy recipes you can whip up the evening before, and stick in the fridge for the morning.
Trout and spelt salad with watercress
Watercress is something of a superfood, bursting with iron, calcium and the vitamins A, C and E. It’s also peppery in flavour, making it the perfect ingredient for this wholesome salad. With the addition of omega 3-rich trout, antioxidant-filled broccoli and a zesty zing, you’ll feel satisfied until teatime.
Houmous and vegetable sandwich
If you thought sandwiches were boring, think again. If you choose the right toppings, they make for a delicious and nutritious lunch, and are one of the easiest things to whip up. This houmous and vegetable option is full of good stuff: wholegrain bread, houmous, cucumber, tomato, avocado alfalfa sprouts and grated carrot. The perfect balance of healthy fat, nourishing vegetables and low GI whole grains.
Kale and quinoa bowl
Kale is considered the king of superfoods. Not only does it contain six times more calcium than broccoli, but 100g of cooked kale contains more than half your daily allowance of vitamin C. It’s also quick and easy to prepare, making it the perfect base for lunchtime salads. Simply add some quinoa, spring onions, pine nuts and goats’ cheese to make a filling bowl.
Baked sweet potato
There’s nothing wrong with a classic baked potato, but if you switch things up with a baked sweet potato, you can take advantage of even more nutrients: vitamins C and A, to be exact. Simply stab your potato all over with a fork, and pop it in the microwave before topping with your favourite finishing touch. Dahl adds something a little bit special, but cottage cheese and spring onions work brilliantly, too.
Sweet potato chickpea bowl
This variation on the sweet potato theme requires a little more prep, but the health benefits are a just reward. Spiced chickpeas, broccoli, kale and tahini combine to create a nutritional powerhouse that can be batch-made and stored in the fridge for a good few days.
Mediterranean chickpea salad
It doesn’t come much simpler than this quick and healthy variation of Greek salad. Simply combine chickpeas, parsley, red pepper, tomatoes, olives, feta cheese and red onion to make the base of the salad. To make the dressing, mix together lemon juice, red wine vinegar, garlic, yoghurt and cucumber, pour over and enjoy.
Quinoa, lentil and feta cheese salad
Feta cheese can be a great way to spice up a simple salad. Take this recipe, for example. Simply combine softened shallots with quinoa, green lentils, cucumber, feta, spring onions, orange zest and red wine vinegar, for a fresh and tangy take on lunch.
Whether you’re trying to cut your sugar intake or simply live a healthier lifestyle, these work lunches will help to keep you feeling energised and focused.
This article was first published on 2nd March 2016.