0

How to Make Healthy (And Delicious) Work Lunches, According to a Nutritionist

Whether you're a dedicated Sunday meal prepper or like to switch things up daily, your work lunch can make or break your day.

While that might sound a little bit dramatic, we all know the dreaded feeling of the afternoon slump that happens as a result of a lacklustre midday meal. On the other hand, a nutritious lunch can provide you with the energy and brainpower to get you through to the end of the day.

But, where to start? Are leftovers okay? We spoke with Registered Nutritionist Steph Geddes, who was able to guide us in the right direction when it comes to what and how to prepare yummy, healthy lunches for the work day.

Thinking of just working your way through lunch and hoping your breakfast and morning cappuccino will do their bit to energise you? Think again. Steph explains that "we really only have three main opportunities in the day to get maximum nutrients in", so stopping to nourish your body at lunch with sustainable energy for the remainder of the day is super important. Instead of looking at meal prep as another task in your busy schedule, reframe your mind to see it as a way to save yourself time each day.

Steph likes to use a notebook to plan out her meals in advance, and says that "if you’re not prepared, there are too many excuses that can pop up and get in the way of you enjoying something healthy at lunchtime". So, what's the best way to prepare work lunches in advance? Steph tells us that it's helpful to do some batch preparation of a weekend, "whether that’s cooking whole meals or just prepping ingredients like cutting up veggies, cooking quinoa or making salad dressings". This way, you can just throw everything together the night before or in the morning and you're more likely to stick to your healthy plan.

To get an idea of what a health professional such as Steph eats on the daily, we asked her to give us a rundown of her go-to lunch recipes. While it varies from day to day, her lunches often contain "salad with seasonal vegetables (some raw, some cooked) with quinoa, pulse pasta or sweet potato and combined with tuna, salmon, halloumi or eggs. Then I always drizzle with extra virgin olive oil and lemon juice". In winter, Steph enjoys the odd soup and is definitely partial to last night's leftovers.

For what you should include in your own lunchtime work meals, Steph uses the following as a guide—"build your plate with half vegetables or salad, one-quarter protein, one-quarter complex carbohydrates and then one tablespoon of healthy fats".

Steph has also provided us with a few of her favourite lunch ideas that combine all of the essential nutrients mentioned above while tasting great and taking next to no time to prepare.

  • Mashed tuna, hummus, avocado, rocket, cucumber and tomato wrap.
  • Roasted veggie salad with salmon, drizzled with a dressing of kefir, lemon juice and tahini.
  • Haloumi and corn fritters.
  • Pumpkin, caramelised onion and feta frittata.

Find out more about Steph by following her on Instagram or her website.

For more healthy meal ideas, this is exactly what to eat for breakfast, according to a dietitian.

Liquid error (templates/article line 123): Error in tag 'section' - 'featured-collection-sheet-set' is not a valid section type

Welcome to Bed Threads

It looks like you’re in the United Kingdom. Enjoy…

  • Free shipping UK-wide
  • Easy returns
  • All duties and taxes included

Your Order (0)

Free Standard Shipping
Your cart is currently empty.
Not sure where to start?

You May Also Like

  •  

     
    0 out of 5, from reviews
  •  

     
    0 out of 5, from reviews
  •  

     
    0 out of 5, from reviews
  •  

     
    0 out of 5, from reviews
  •  

     
    0 out of 5, from reviews
  • Gifting has never been easier Perfect if you’re short on time or are unable to deliver your gift yourself. Simply enter your message and select how it is to be delivered:
    Send Now
    Send Later
    On Delivery
    Your message will be automatically delivered to your recipient as per the schedule you have chosen! By sending this gift, you agree to Giftnote's Terms of Use and Privacy Policy and agree to receive notifications with gift updates.
    Add your gift message

    Enter who the gift is for

    Enter who the gift is from

    Enter a gift message

    Select at least one option

    Invalid email address

    Invalid phone number

    Select a delivery method

    Your gift message will be sent as soon as you complete your purchase
    Your gift message will be sent at the date and time of your choosing

    Select a date in the future

    Select a time in the future

    Your gift message will be sent when your order is marked as delivered by your courier. Note: Only available for physical products
    By sending this gift, you agree to Giftnote's Terms of Use and Privacy Policy and agree to receive notifications with gift updates.
    Gift message summary
    Who is this gift for?
    Loading...
    Who is it from?
    Loading...
    Your message
    Loading...
    Delivery Schedule
    Send Now
    Your gift message will be sent as soon as you complete your purchase
    Send Later
    Your gift message will be sent at the following date and time

    Time
    Loading...
    Date
    Loading...
    Timezone
    Loading...
    On Delivery
    Your gift message will be sent when your order is marked as delivered by your courier

    Remember to enter your recipients shipping address during checkout!
    Delivery Method
    Email & SMS SMS Only Email Only
    Recipient's Phone Number
    Loading...
    Recipient's Email Address
    Loading...
    By sending this gift, you agree to Giftnote's Terms of Use and Privacy Policy and agree to receive notifications with gift updates.