I have done it as well as most of you…skipped lunch because there is too much to do. Then the afternoon passes along and by evening we feel the effects. We are tired and irritable and begin to munch on anything we can find… We have all heard how important it is to eat a healthy breakfast but it is just as important to eat a healthy, satisfying lunch!
So why is eating a healthy lunch important?!
The obvious, food gives us our energy. Eating a nutrient-packed lunch helps us avoid a mid-afternoon crash! It re-energizes your body and can raise blood sugar levels when focus and concentration are flagging.
Taking a lunch break, not just eating while you work, allows your brain time to rest and recuperate.
Skipping lunch (which is what I used to do) leaves us starving by the time we get home from work or running errands. This leads to binge eating or the temptation to hit the drive-thru. I know this to be true from first hand experience.
Taking time out of a busy day to eat lunch with a friend or co-worker helps you refresh, de-stress and even laugh a bit, three things that are great for our spirits!
Below are 21 ideas for healthy lunches to take to work. Planning and prepping are important on the 21 Day Fix so container amounts are provided. Few of these lunches require any cooking as they can all be prepared ahead of time. No complicated recipes here. Just pack and go!
Turkey lettuce roll ups, apple Equals 1 red, 1 green, 1 purple
Vegetable lettuce wraps with mixed fresh veggies and hummus Equals 2 greens, 1 blue
Tomato stuffed with tuna avocado salad: 1 red of canned tuna (in water) , drained, mixed with 1 avocado mashed with 1/2 teaspoon of lemon juice) Equals 1 red, 1 green,1 blue
Chicken salad with whole grain crackers (8) and fresh sliced vegetables: For the chicken salad mix 1 red container of shredded chicken, 1 avocado, cilantro salt and peeper to taste Equals 1 red, 1 yellow, 1 green, 1 blue
Fruit salad and plain Greek yogurt Equals 1 red, 1 purple
Spinach, mixed berry and almond salad with raspberry vinaigrette dressing Equals 1 green, 1 purple, 1 blue, 1 orange
Chef Salad: 1 green lettuce, 1 green mixed fresh vegetables, 1 hard boiled egg, 2 slices turkey cut in strips, 1 blue cheddar cheese, balsamic vinaigrette dressing Equals 2 green, 1 red, 1 blue, 1 orange
Quinoa salad: 1/2 cup cooked quinoa, 1 cup mixed diced peppers, cucumbers and chopped. 1 blue feta cheese, 1/4 teaspoon Italian seasoning Equals 1 yellow, 1 green, 1 blue
Mixed salad with grilled or roasted chicken vinaigrette dressing Equals 1 green, 1 red, 1 orange
Fruit salad and cottage cheese Equals 1 red, 1 purple
Grilled Chicken Salad: sliced grilled chicken breast on a bed of baby spinach leaves with avocado, tomatoes and cucumber drizzled with balsamic vinegar. Equals 1 red, 2 green, 1 blue
2 Hard boiled eggs and fresh veggie sticks with hummus Equals 1 red, 1 green, 1 blue
Turkey and cheese on flat out bread with a side of grapes Equals 1 red, 1 blue, 1 purple
Peanut butter and banana sandwich (whole wheat sandwich round 100 calories) with a side of fresh veggie sticks Equals 1 purple, 1 green, 1 yellow, 2 tsp
Caprice Sandwich: 1 flat out, 1 blue fresh mozzarella, sliced tomato, fresh basil drizzle of balsamic vinegar Equals 1 yellow, 1 blue, 1 green
Greek pita: 1 (4 inch) whole wheat pita, cut in half filled with 1 red shredded chicken breast, 1/4 cup diced tomato, 1/4 cup diced cucumber, 1/2 cup shredded lettuce, 1 Tbs. chopped onion, 1/4 tsp dried oregano 1 Tbs, fresh lemon juice, 1 blue crumbled feta cheese mixed together. Equals 1 green, 1 yellow, 1/2 red, 1/2 blue
Turkey bacon (4 slices), lettuce, tomato and avocado on a whole wheat sandwich round (100 calories). Equals 1 red, 1 green, 1 blue, 1 yellow
Grilled or baked chicken and cucumber salad (1/2 cup diced cucumber, 1/2 cup dice tomatoes, 2 teaspoons red vinegar, 1 teaspoon lemon juice, 1 tsp olive oil, 1 tablespoon fresh chopped basil) Equals 1 red, 1 green, 1 tsp
Mini Pizzas: 1 toasted whole wheat English muffin (100 calorie), 1/2 purple marinara sauce, 1/2 purple diced green peppers, 1 blue mozzarella cheese, Italian seasoning. Spread sauce on muffins, sprinkle peppers, Italian seasoning and cheese on top and bake in 350 degree oven until cheese is melted (or microwave until cheese is melted). Equals 1 yellow, 1 purple, 1 blue
Kale, mango and blueberry salad: 1/2 purple of diced mango, 1/2 purple of blueberries over bed of fresh kale, with a vinaigrette dressing Equals 2 greens, 1 purple, 1 orange
Note: The 21 Day Fix Eating Plan that comes with your kit has some delicious salad dressing recipes in it. Give them a try!
Hi! This is Donna. I am a grandmother, mom, wife, and a teacher. I also love cookbooks, love to bake and really enjoy food! At age 56 I have developed a love of fitness after losing 46 pounds on the 21 Day Fix! I have always struggled with my weight! When menopause struck and things got totally out of control… My weight only went up not down. My muffin top turned into a bakery shelf. I desperately wanted to lose weight and improve my health. I wanted to be able to play and keep up with my beautiful grandchildren. Nothing I tried worked until I found the 21 Day Fix. Now instead of a tight size 16 I wear a comfortable 8 and even some 6’s! At age 56 I am in the best shape of my life. My current goals are to improve my strength and to continue toning my body. I along with my daughter, Danielle, am here to help you reach your own fitness goals! You are never too young or old to become fitter, healthier, and stronger!