Power-Packed Lunches: 5 Healthy Meal Ideas for the Office
Power-Packed Lunches: 5 Healthy Meal Ideas for the Office
Do you struggle with finding healthy lunch ideas for work? Are you tired of eating the same boring sandwich or salad every day? Do you want to save money and calories by skipping the takeout or cafeteria food?
If you answered yes to any of these questions, then this article is for you. We have compiled 5 healthy meal ideas for the office that are easy to prepare, filling, and packed with some energy-boosting nutrients. These lunches will not only satisfy your taste buds, but also help you stay productive and focused throughout the afternoon.
So, let go of the freezer meal, and embrace one of these tasty, healthy, and easy options.
1. Roasted Chicken Caprese Sandwich
This sandwich takes the classic Caprese salad, which is already pretty healthy, and super-charges it with vitamin-packed arugula and calcium-rich fresh mozzarella cheese, plus anti-oxidant rich tomatoes. Add some rotisserie chicken for protein and replace the usual olive oil with flavorful truffle mustard and white balsamic glaze, and you’ve got a delicious, filling sandwich that checks all the boxes for a healthful and satisfying brown bag lunch.
To make this sandwich, you will need:
• 2 slices of whole wheat bread
• 2 tablespoons of truffle mustard
• 2 tablespoons of white balsamic glaze
• 2 ounces of sliced rotisserie chicken
• 2 ounces of fresh mozzarella cheese
• 1/4 cup of baby arugula
• 2 slices of tomato
Spread the truffle mustard on one slice of bread and the white balsamic glaze on the other. Layer the chicken, cheese, arugula, and tomato on one slice and top with the other. Cut in half and enjoy!
2. Baked Falafel Pita
If you love falafel, but want to avoid the fat and calories associated with frying, try this baked version that is just as tasty and crispy. Falafel is made with protein-rich chickpeas, which are an excellent source of fill-you-up dietary fiber. Pack this lunch wrapped in a whole wheat pita bread, along with some heart-healthy hummus, shredded lettuce, and other veggies for a filling, hand-held meal.
To make this baked falafel pita, you will need:
• 1 (15-ounce) can of chickpeas, drained and rinsed
• 1/4 cup of chopped parsley
• 2 cloves of garlic
• 1 teaspoon of cumin
• 1/2 teaspoon of salt
• 1/4 teaspoon of baking soda
• 2 tablespoons of all-purpose flour
• Cooking spray
• 4 whole wheat pita breads
• 1/4 cup of hummus
• 2 cups of shredded lettuce
• 1/4 cup of chopped cucumber
• 1/4 cup of chopped tomato
Preheat oven to 375°F and line a baking sheet with parchment paper. In a food processor, pulse the chickpeas, parsley, garlic, cumin, salt, baking soda, and flour until well combined but still coarse. Shape the mixture into 16 balls and place them on the prepared baking sheet. Spray lightly with cooking spray and bake for 15 minutes, flipping halfway through.
To assemble the pitas, cut each pita bread in half and spread one tablespoon of hummus inside each pocket. Stuff each pocket with four falafel balls and some lettuce, cucumber, and tomato. Enjoy!
3. White Bean Pasta Salad With Black Olives and Feta
This pasta salad is a great way to enjoy the flavors of the Mediterranean in a satisfying and nutritious way. White beans add protein and fiber to this dish, while artichoke hearts deliver salty flavor and chopped vegetables deliver crunch. Make this salad with whole wheat pasta to make it even more wholesome.
To make this white bean pasta salad, you will need:
• 8 ounces of whole wheat penne pasta
• 1 (15-ounce) can of white beans, drained and rinsed
• 1 (14-ounce) can of artichoke hearts, drained and chopped
• 1/4 cup of sliced black olives
• 1/4 cup of crumbled feta cheese
• 2 tablespoons of chopped fresh parsley
• 1/4 cup of lemon juice
• 2 tablespoons of olive oil
• Salt and pepper to taste
Cook the pasta according to package directions until al dente. Drain and rinse under cold water. In a large bowl, toss the pasta with the beans, artichoke hearts, olives, feta cheese, and parsley. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Drizzle the dressing over the salad and toss well to combine. Refrigerate until ready to serve.
4. Roasted Carrot-Coconut Soup
This soup is super-healthy and hearty, with a creamy texture and a sweet and spicy flavor. Roasting the carrots brings out their natural sweetness, while coconut milk adds richness and healthy fats. A dash of curry powder and ginger adds some heat and anti-inflammatory benefits. Bring this soup to work in a thermos and enjoy with some crusty bread or crackers.
To make this roasted carrot-coconut soup, you will need:
• 1 pound of carrots, peeled and chopped
• 1 tablespoon of olive oil
• Salt and pepper to taste
• 4 cups of vegetable broth
• 1 (13.5-ounce) can of coconut milk
• 1 teaspoon of curry powder
• 1/2 teaspoon of ground ginger
• Fresh cilantro for garnish
Preheat oven to 425°F and line a baking sheet with parchment paper. Toss the carrots with the olive oil, salt, and pepper and spread them in an even layer on the prepared baking sheet. Roast for 25 minutes, or until tender and browned.
Transfer the roasted carrots to a blender or food processor and add half of the broth. Blend until smooth and transfer to a large pot. Add the remaining broth, coconut milk, curry powder, and ginger and bring to a boil. Reduce the heat and simmer for 10 minutes, stirring occasionally.
Ladle the soup into bowls and garnish with fresh cilantro if desired.
5. Vegetarian Bean and Rice Burrito
This burrito is a great way to enjoy a satisfying and nourishing vegan meal that is easy to pack and eat. Brown rice and black beans provide a complete protein source, while salsa and cheese add flavor and calcium. You can customize this burrito with your favorite toppings, such as avocado, lettuce, tomato, or sour cream.
To make this vegetarian bean and rice burrito, you will need:
• 4 whole wheat tortillas
• 2 cups of cooked brown rice
• 1 (15-ounce) can of black beans, drained and rinsed
• 1/4 cup of salsa
• 1/4 cup of shredded cheddar cheese
• Optional toppings: avocado, lettuce, tomato, sour cream
In a small saucepan over medium heat, warm the beans with the salsa until heated through. In a microwave-safe bowl, warm the rice for about a minute.
To assemble the burritos, lay each tortilla on a flat surface and spoon 1/2 cup of rice in the center. Top with 1/4 cup of bean mixture and 1 tablespoon of cheese. Fold in the sides of the tortilla and roll up from the bottom.
You can either eat the burritos right away or wrap them in foil and refrigerate until ready to eat. To reheat, microwave for about a minute or bake in a 350°F oven for 10 minutes.
These are just some of the healthy meal ideas for the office that you can try. With these recipes, you can enjoy a delicious lunch that will keep you energized and satisfied throughout the day.
We hope you enjoyed these power-packed lunches for the office and found some inspiration for your next workday meal. These lunches are easy to prepare, healthy, and delicious, and will help you stay on track with your wellness goals.
If you liked this article, please share it with your friends and colleagues who might also benefit from these healthy meal ideas. And don’t forget to leave us a comment below and let us know which lunch recipe was your favorite.
Thank you for reading and happy lunching!
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