10 Quick and Easy Healthy Lunches for Work
Eating healthfully does not have to be time-consuming or boring.
Here are 10 quick ways to perk up your lunch which can be adapted to suit your diabetes diet plan.
10 Healthy Lunch Ideas
- Roll slices of lean deli beef or roasted turkey breast, a slice or two of low-fat cheese, a few leafy greens, and a bit of mustard or horseradish in a low-carb tortilla.
- Use your leftovers: Stir together chunks of leftover chicken or turkey breast with avocado slices, a few halved cherry tomatoes, or whatever produce you have on hand; shower the mixture with Parmesan shavings and a sprinkle of your favorite dressing.
- Spread a slice or two of whole-grain sprouted bread with low-fat cream cheese and top it with sliced green olives. Goes great with a piece of cold chicken and a few red grapes.
- Mash up a 15-ounce can of chickpeas, drained and rinsed, with a fork and use them in your favorite tuna salad recipe – instead of the tuna. You might use hummus instead of the mayonnaise as well.
- Put some crisp apple slices and a slice of mozzarella on your turkey sandwich.
- Try adding a splash of tabasco sauce to your can of chicken noodle soup, or stir some fresh torn-up baby spinach into tomato soup.
- Lightly coat cooked and drained whole-wheat linguini with extra-virgin olive oil, mix in some sundried or chopped fresh tomato, and sprinkle with walnut or almond pieces just before eating. Can be enjoyed cold, room temperature or warmed in the office microwave.
- Low-fat cottage cheese partners with almost any fruit or berry. For variety, add some grated low-fat cheese, shaved carrots, fresh broccoli or whatever is on hand. Especially delicious with a raspberry vinaigrette dressing and topped with a few cashews.
- Have fun making a mason jar salad: Layer whatever salad ingredients you have on hand in a quart-size mason jar. The dressing goes in first so it is on the bottom and doesn’t get everything else soggy. Then add the heavier ingredients such as beans (legumes) and chopped veggies. Grains come next, if you use them. (They are unnecessary but make salads more filling.) Finally, put in the leafy greens and garnishes. Come lunchtime, flip the jar over and shake to coat with the dressing. Empty onto a plate or eat it right from the jar.
- Fill celery stalks with your favorite nut butter or low-fat cream cheese and dot with raisins, dried cranberries, dried banana, pieces of carob or dark chocolate. Why should kids have all the fun at lunchtime?
Consider keeping some real silverware in your desk drawer at work. Using them can make eating in the break room or at your desk less dreary.