How Do I Stay Healthy at Work?
No-Reheat Meal & Snack Ideas
It’s a daily question…“What’s for lunch?” Usually it isn’t fun to be the person passing up lunch plans and a chance to get out of the office for a bit. It’s time to think differently about bringing your lunch – and better nutrition – along with you to work! Not only are restaurant meals higher in calories, due to bigger portions, but there’s also hidden fats and preservatives in most meals. Research has found that even the healthier options or “lighter” menus are hiding extra salt or fat to help with taste.
Not only will packing your lunch mean healthier options, but you’ll also save some money too!
Let’s start with leftovers. Often, when cooking dinner in the evening, a simple trick of “double-the-amount-you-cook” can help with the rest of the week. However, it helps to know how to change up leftovers, too. A simple whole wheat wrap can turn a tuna salad into a filling burrito. Cooked rice can be the base of a burrito bowl, which you can top with roasted veggies, beans, and salsa. Other meals can be chopped and tossed with your choice of lettuce and dressing for an instant, easy salad.
Just because you’re bringing your lunch doesn’t mean you should skip your lunch break! One of the reasons why people make a habit of grabbing takeout for lunch every day is to get away from the office. Plus, eating while working is a mindless habit that can cause you to overeat. Take a break in a nearby quiet area, or on nice days, bring it outside.
Of course, your friend will ask you to meet for a quick lunch, or you’ll have to take a client out for food. That’s life! Start with a goal of bringing lunch two-to-three times per week, depending on how often you grab takeout currently.
Below are some easy and delicious ideas to get you started with bringing your lunch. None of these options require reheating so you’re completely prepared, microwave or not!
Salad stuffed pita pockets:
-Stuff with romaine, rotisserie chicken, tomato, etc.
-Stuff with tuna salad or chicken salad
Make a wrap:
-Deli turkey, bacon (cook multi strips on Sunday, then store them in a Ziploc in the back of the fridge for up to three days), 2% cheese, tomato, lettuce, squeeze of Italian salad dressing
-Deli ham, cheddar cheese, BBQ sauce, banana peppers
-Deli or rotisserie chicken, muenster cheese, sprouts, tomatoes, cucumbers
Make a hearty salad:
-Cobb Salad: 1 cup romaine lettuce, 1 chicken breast, 2 slices cooked turkey bacon, ¼ avocado, 1 large hard-boiled egg, 1 tablespoon crumbled feta cheese, 1 tablespoon balsamic vinegar or Ranch on the side
-Mason Jar Salad: 2 tablespoons dressing on bottom followed by crunchy vegetables (carrots, cucumber, tomato, etc.), followed by your protein (egg, turkey, chicken, ham) & topped with lettuce/romaine/spinach. Make sure the leaves go on top so they won’t get soggy from the dressing.
-Natural style/no-sugar added applesauce cups
-Any and all fruits that don’t require peeling/chopping: apples, oranges, bananas, cherries, berries, grapes, peaches, nectarines, pears
-Any and all veggies: baby carrots, cucumber slices, celery, snap peas
-Hummus Single Packs (for dipping veggies)
-Dole Fruit Cups in 100% juice
-Chobani Greek Yogurt
-Graham crackers with single serve PB cups
-Cheese cubes (they come in convenient 100 cal packs too!)
-Larabar or Kind bar
-Trail mix or almonds
-Portable Protein Pack – almonds, turkey & cheese like a small lunchable (can find at most gas stations)
Are you constantly on the go? Get a lunch bag that can keep up!
Best lunch boxes for keeping cold up to 12 hours (can order on Amazon):
-Pack It Lunch Bags/Coolers
-12-Hour Shift Bags
If you are interested to hear more and receive personalized nutrition, check out STYR’s app, fitness tracker and suite of connected smart devices. Through the platform, you can track and log activity, food, hydration, sleep, nutrition, mood and more to personalize your nutrition needs based on data, science and access to registered dietitians, nutritionists and personal trainers.
Please note that this information is not intended to be a substitute for professional medical advice, diagnosis or treatment. We insist that you always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical/health condition or treatment and before initiating a new health care regime. Do not disregard professional medical advice or delay in seeking it because of something you have read on the STYR app or on www.MyNutritioniQ.com.