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Healthy Lunch Ideas for Work

By Edited Aug 5, 2016 2 3

Bringing your own lunch to work is one of the effortless ways to save money. Many might think it is more economical to buy their lunch at takeaway vendors because of the time and effort spent in food preparation. This is actually incorrect. Over a year the cost will  add up and you will realize you have spent too much money not cooking your own meals because you eat out too often.

Preparing your own food will assure you that what you eat is clean and healthy. Most takeaway meals are unhealthy and full of fat. By making your own home made food  you will  have control over the ingredients and portions that go into your body.

If you are tired of eating the same sandwich or waiting in line during your lunch hour, start making your own lunch now. Here is a list of healthy lunch ideas for work you can prepare everyday.

Monday - Turkey Sub

Turkey Wrap

Cooking Time - 10 minutes
Prep Time - 5 minutes

Great source of protein, and very tasty.

What you will need:

Whole wheat wrap = 130 calories
3 turkey slices = 90 calories
A tablespoon of goat cheese = 60 calories
2 tablespoons of hummus = 60 calories
Baby spinach = 5 calories

Tuesday - Tomato and Cheese Sandwich

Tomato and Cheese Sandwich
Credit: Pearl Pirie via Flickr

Cooking Time - none
Prep Time - 15 minutes
Low in fat, and full of protein.

What you will need:

English muffin = 120 calories
1/4 cup cottage cheese (low fat) = 40 calories
2 avocado slices = 68 calories
2 tomato slices = 10 calories
A leaf of lettuce = 5 calories
A tablespoon of mustard = 5 calories
A tablespoon of chopped chives = less than 1 calorie
Garlic powder (to taste) = less than 1 calorie

Wednesday - Pizza Burger

Pizza Burger
Credit: Joan Nova via Flickr

Cooking Time - 5 minutes
Prep Time - 5 minutes
Have pizza and burger in one meal. It’s filled with protein, too.

What you will need:

Whole wheat bun = 90 calories
Veggie burger patty = 100 calories
2 tablespoons of marinara sauce = 40 calories
2 mozzarella cheese slices = 140 calories

Thursday - Spicy Black Bean Burrito

Spicy Black Bean Burrito
Credit: Alpha via Flickr

Cooking Time = 10 minutes
Prep Time = 5 minutes
Beans are a great source of fiber that is good for digestion.

What you will need:

Whole wheat wrap = 130 calories
1/4 cup of black beans = 60 calories
1/4 cup sliced red onion = 10 calories
2 avocado slices = 60 calories
A teaspoon of hot sauce = 5 calories

Friday - Veggie Sub

Veggie Sub
Credit: Carolyn and Tony via Flickr

Cooking Time - none
Prep Time - 15 minutes
Veggies full of flavour for your daily fibre needs.

What you will need:

6 inch whole wheat sub roll = 220 calories
2 tablespoons of hummus = 60 calories
4 sliced cucumbers = 15 calories
A sliced whole tomato = 10 calories
1/4 cup of shredded carrots = 30 calories
5 sliced black olives = 40 calories
A handful of alfalfa sprouts = 5 calories     

Saturday - Greek Pita Salad

Greek Pita Salad
Credit: Rakka via Flickr

Cooking Time - none
Prep Time - 15 minutes
Pack with proteins and low in fat, this lunch will surely give you energy to last the day.

What you will need:

A cup of romaine lettuce = 8 calories
Sliced whole wheat pita = 80 calories
8 sliced cucumbers = 30 calories
1/4 cup of chickpeas = 70 calories
1/4 cup of feta cheese = 100 calories
Chopped small red onion = 10 calories
2 tablespoons of Greek dressing = 110 calories

Sunday - Shiitake Mushroom and Sweet Potato Salad

Shiitake Mushroom and Sweet Potato Salad
Credit: Lynn Gardner via Flickr

Cooking Time = 10 minutes
Prep Time = 15 minutes
Potatoes are filled with vitamins and fibre while mushrooms have iron. A very healthy combo!

What you will need:

A cup of spinach = 5 calories
4 sliced shiitake mushroom = 40 calories
A cooked and sliced sweet potato = 100 calories
2 tomato slices = 10 calories
1/4 cup feta cheese = 100 calories
Juice from 1 lemon = less than 1 calorie
A tablespoon of olive oil = 110 calories
A tablespoon of mustard = 5 calories

 

There you go, you are covered for the whole week with this healthy lunch ideas for work. There are still a lot more healthy food recipes out there that you can prepare quickly. Start bringing your brown lunch bag now to work, so that your wallet and health won’t have to suffer anymore. Today should be the last day that you have to spend money on unhealthy lunch food.

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Comments

May 30, 2014 12:17am
Soumya_Mukherjee
Oh man! So many recipes and all look so yummy. It's lunch time here and this made me hungry.
Jun 13, 2014 8:53pm
LavenderRose
These are nice ideas. I need burritos and turkey wraps would work well in hubby's lunch.
Jun 13, 2014 8:54pm
LavenderRose
I meant, "I think" not "I need." It's late here, lol.
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