Working through lunch can be frustrating, especially when trying to eat healthy. Delivery food and quick fixes from a vending machine tend to fall on the unhealthier side. Planning ahead for days like or opting for healthy take-out options can be your best defense. Assemble your meal by including low-fat proteins, whole grains and vegetables for a well-balanced and nutritious lunch that will not cut into your work time.
Nonrefrigerated Items
Canned goods work well for the protein portion of an impromptu lunch at your desk when there is no break in sight. These items do not need to be refrigerated so they can be stored in your desk. If your coworkers don't complain about the smell, keep canned fish such as tuna on hand for a quick, protein-packed lunch to keep you focused. Small packets of mustard or low-fat dressing can be kept on hand to make a tuna sandwich with whole-wheat bread. Low-sodium canned soups that need only to be heated are a great option as well. Choose soups with at least 5 grams of protein per serving. Pair them with a fiber-rich piece of bread for a well-rounded meal. Just remember to get easy-open lids or buy a can opener.
Refrigerated Items
If you have a refrigerator at work, make yourself an emergency bag. Stock it with single-serving low-fat or Greek yogurts, hummus or other bean dips, low-sodium deli meats and cheese. These are all rich in protein, which will help keep you focused and full when you must work through lunch. Add veggies such as carrots, tomatoes, cucumbers and celery, as well as low-fat dip, to your bag.
Fiber-rich Grains
Look for crackers or crispy flat breads that are made with whole grains and are high in fiber. Packaged items such as these will keep longer than bread or pita. Keep these in your desk to pile with canned tuna, beans or deli meats and cheese. Use these whole-grain items for dipping in hummus or nut butters. The fiber will help keep you full so you can plow through your work and get home in time for a healthy, home-cooked dinner.
Ordering Out
If you must order out, choose salads with low-fat protein such as hard-boiled eggs, plain tuna, grilled tofu and grilled chicken. Opt for low-fat dressing. Protein-packed soups with beans are filling and fiber-rich to help you stay full as you work. Sandwiches with turkey, veggies, sliced eggs and plain tuna can be easy and quick to eat while you're working. Pass on sandwiches loaded with meat and cheese as well as fast foods. These items come in huge portions that will leave you feeling sluggish and unproductive.
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