Lack of time for a proper meal is a common occurrence that prevents people from eating a healthy lunch at work. In addition to planning your workout regimen, plan your meals for the entire week to reduce the chance of getting off track and giving into impulses. Preparing meals the night before also saves time in the morning.
Main Dish
Fuel your body with protein-rich foods that are low in fat and calories to maintain your energy levels throughout the afternoon. Avoid large portions of white bread and pasta and choose whole-grain options that contain more nutrients. Whether making a sandwich, salad or hot meal, remember to control your portions. Using small, sealable plastic containers or plastic bags helps keep portion sizes in control.
Add the following to a whole-wheat pita, tortilla or lettuce wrap for a filling alternative to regular sandwich: tuna salad made with low-fat mayonnaise, lean turkey breast, grilled chicken breast or hummus. Combine with a sliced bell peppers, onions, lettuce, tomatoes, cucumbers, carrots or bean sprouts.
Make a flavorful salad but avoid packaged croutons and creamy dressings that are often high in fat and calories. Top a spinach salad with lean chicken or turkey breast. Add healthy fruits and nuts, such as cranberries, mandarin oranges, apples, walnuts, almonds or unsalted peanuts for a sweet and crunchy meal.
Alternate cold lunches with meals that you can heat easily in the office microwave. Combine cooked brown rice with red and green peppers, onions, peas and green beans. Top with low-sodium soy or teriyaki sauce. For a Tex-Mex alternative, heat cooked, brown rice with rinsed black beans and low-fat cheese, then top with one sliced tomato and avocado.
Side Dish
Keep side dishes small and avoid packaged sweets or salty chips. Whenever possible, choose fresh fruits and vegetables, such as an apple, banana, orange, watermelon, sliced cucumbers, carrots, broccoli or cherry tomatoes. A handful of almonds or 1/2 cup of hummus and celery sticks will help you feel full. Low-fat string cheese, one serving of cottage cheese or yogurt contributes to your dairy requirement for the day. For a sweet and healthy snack, keep a container of frozen grapes or berries in your office refrigerator.
Drinks
One way to reduce calorie intake is to not drink your calories. Avoid sodas and juices high in sugar and drinks with caffeine that may cause your energy levels to crash later in the afternoon. If you are not a fan of plain water, add a splash of lemon or lime. Drink green tea or iced tea without sugar. Add the juice from half a lemon to club soda for a lemon spritzer.
Tips for Eating Out
There will be times when eating your own prepared lunch at work may not be an option. Whether it is a client meeting or coworker’s birthday, choose wisely and do not feel uncomfortable asking for dressings on the side, grilled instead of fried or steamed vegetables instead of french fries. Look for grilled, steamed or poached items on the menu. Restaurants salads make sound healthy, but they often come loaded with calories. Avoid the croutons and heavy dressings. Skip the bread or chips and salsa that often start the meal. Dessert is okay every once in awhile but offer to split one with another person or just have a few bites instead of the entire dessert.
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