If you are unable to access a microwave or hot water at work, you need to find solutions through ready-to-eat meals. The Colorado State University Extension defines ready-to-eat meals as those that do not require further heating for consumption. Choose healthy foods that allow you to eat without having to prepare or create your meal. Cold lunches can be satisfying as long as they offer variety and remain fresh until you are ready to eat.
Cold Sandwiches
Sandwiches are a staple in many lunches. The benefit of making your own sandwich is that you can prepare it for your specific nutritional needs. Starting with the type of bread or wrap for your sandwich, choose something that will withstand being stored for several hours. While whole wheat is one of the most popular choices, website Everydiet shares some other options, such as white, sourdough, barley, sprouted grain and oat. If you use heavy condiments or a mayonnaise-based filling, cut thicker slices off a loaf to prevent the bread from becoming soggy.
Sandwich wraps can be made of wheat or flour tortillas. Wraps may also consist of sturdy leaves of lettuce that enclose the fillings.
Meats and cheeses are popular sandwich fillings. Try turkey, ham, pastrami, salami or pepperoni combined with your favorite cheese, such as American, Colby, Swiss, pepper jack, cheddar or blue.
Other sandwich options include egg salad, peanut butter and jelly, chicken salad or tuna. Top with fresh vegetables such as lettuce, alfalfa sprouts, tomato or onion.
Be sure to pack a small reusable ice pack for meat sandwiches, to avoid spoiling.
Fresh Fruits and Vegetables
Fresh fruits and vegetables are a healthy choice for your ready-to-eat meal. Because they can easily wilt or become soggy, choosing those that are freshest is key. Frozen fruit cups are another option. These can be made in advance by putting fresh blueberries, strawberries, blackberries and raspberries into a small freezer baggie or container. Remove it just before you leave for work. The Veg Family website suggests nut butter, tofu, and hummus on crackers or low-fat bread as good vegetarian options.
Also consider preparing a salad, perhaps with lettuce, cabbage, radishes, carrots, broccoli, onion or cauliflower. Include an ice pack around the container to keep veggies cold and fresh. Bring a side of salad dressing if desired.
Packaged Combinations
Packaged combinations can be either store-bought or made in advance. Sliced pepperoni, cheese and crackers make for a great combination. Corn chips and salsa, boxed juice, string cheese, beef jerky, pickles, and fruit cups are other options. Add a packaged gelatin dessert to tuna salad and crackers for a light but filling meal. While packaged foods offer convenience, make sure you choose ones that will help keep you healthy.
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