Back to Office: Healthy (& Protein-Rich) Lunch Options

18 December 2024

Hello Ziddis! Most of our time is spent figuring out how to align our food with our fitness. This complex task can take a lot of time if you do not realize what needs to go in your tiffin. Meal prep becomes a part of our lifestyle if we are back at the office. So, let us talk about healthy lunch meals you can pack for work.

Healthy Lunch Meals

A healthy lunch sets the tone for your day. If you want long-lasting energy and sustained focus, make sure you pack yourself a healthy lunch meal. This would include:

Complex Carbs
Lean Proteins
Healthy Fats
Fibre-rich vegetables

Do not pack these because they will only bring your energy and focus down:

Sugary snacks
Trans fatty snacks
Meal made using refined flour

A well-rounded lunch keeps you full and fulfil your daily nutritional requirement so that you can power through till your next big meal.

Ingredients for Healthy Lunch Options

When meal prepping what could help you is if you have all the necessary ingredients on hand to whip up some good healthy lunch options. Here are some ingredients you can stock up on so that you can make more healthy lunch options for your tiffin:

Proteins: Eggs, fish, chicken paneer, besan, lentils, chickpeas and protein powder for smoothies.
Veggies: Green leafy vegetables, tomatoes, cucumbers, carrots, broccoli, bell peppers.
Whole grains: Millets, brown rice, quinoa, oats, barley.
Snacking: peanut butter, protein bars, seed mix, nuts.

A friendly tip: Stock up more on protein and use proteins are your meal base instead of grains and carbs.

Healthy Lunch Ideas

If you are very busy and need a hand to whip up a healthy lunch, here are some healthy lunch ideas:

Quinoa Salad Bowl: Toss some cooked quinoa and add some cherry tomatoes, cucumber, bell pepper or grilled paneer or chicken for protein and drizzle with olive oil and lemon juice.
Paneer/ Chicken Veggie Wrap: Take a wheat roti. Add some marinated paneer or roasted chicken. Stuff in some veggies and wrap it tightly.
Lentil Soup: Having just some boiled lentils with spinach and adding some tadka could make it a hearty meal. You can keep the consistency a little thick and have it as palak dal over your rice too.

Healthy Lunch Ideas for Weight Loss

If weight loss is your goal we have some amazing healthy lunch ideas for weight loss up our sleeves. Here are some quick fixes to your healthy lunch for weight loss.

Egg and Avocado Salad: Mix boiled eggs with mashed avocado, lemon juice, and spices. Serve with lettuce wraps for a low-carb meal.
Grilled Fish and Steamed Veggies: Opt for fish like salmon with steamed veggies and a sprinkle of herbs.
Vegetable Millet Upma: Cook millet with carrots, beans, and peas for a light yet satisfying lunch option.
Greek Yogurt Bowl: Greek yogurt is an ace for weight loss so throw in some oats and make this a rather sweet treat with a drizzle of honey.

Takeaway

Healthy lunches are the backbone of a productive day. Make sure you pack yourself a lunch that is packed with protein to make it nutritious and packed with fibres to help you in your weight loss journey.

Keep your lunch game strong and creative so that your meals don’t feel like a task and you have a productive day ahead.