Quick Healthy Lunch Ideas for Work and On The Go

Between long hours at work, going to the gym, cooking healthy dinners and trying to still get 7-8 hours of decent sleep a night, finding time to prepare a nutritious lunch isn't always easy. 

While I recommend my clients get into the habit of doubling up their dinners to take as lunch the next day, I also know it's not always realistic. 

Unfortunately though, we live in a world surrounded by temptation and meals that are marketed as healthy when in reality, they're often just as ultra-processed as more obvious junk food. While eating meal deals, takeaways and convenience foods still have their place in our overall balanced healthy diet, they can affect your health if you overconsume them. 

So here are some quick healthy lunch ideas for when you're working and on the go, to help you reduce the decision overwhelm and be better equipped to handle eating on the go.

1. Start with fibre and volume 

When buying your lunch, look for options that include a variety of colourful vegetables, leafy greens, beans and lentils. Starting with vegetables, salad, fruit and other plant based foods are fantastic at keeping you feeling fuller for longer as they're often packed full of fibre and volume. 

Ideas include:

• Mixed leaf salad bags
• Vegetable sticks 
• Ready-made salads 
• Grain pots 
• Mixed beans or chickpea pots 
• Fruit for a snack afterwards 

2. Add in your protein 

Protein provides the amino acid building blocks necessary for repairing muscles, skin, hair, nails and internal organs, plus it really helps to slow down the absorption of sugars into the bloodstream which means you can avoid that afternoon energy crash. 

It can be easy to overlook protein when buying salads or a sandwich, but there are a number of different ways you can easily include this in your healthy lunch. 

Ideas include: 

• Boiled egg pots 
• Cooked chicken or turkey slices 
• Tuna tins 
• Edmame beans 
• Greek yoghurt 
• Chickpeas, lentils and beans 

3. Choose your carbohydrates 

Carbohydrates are the body's primary source of energy and are particularly important if you're exercising too. Choosing complex carbohydrates digest more slowly which can also help provide steady energy and maintain your blood sugar levels too.

Ideas include: 

• Brown rice or quinoa 
• Wholemeal or seeded bread and wraps 
• Wholegrain pasta salads 
• New potatoes
• Jacket potatoes 
• Seeded crackers 

4. Add some healthy fats 

Healthy fats are essential for hormone production including those that regulate metabolism and reproductive health, cell structure and help to cushion our organs too! Healthy fats also help us absorb vitamins A, D, E and K too so it's really important to include them in our diet.

Ideas include:

• A small handful of mixed nuts 
• Pumpkin or sunflower seeds 
• Hummus 
• Half an avocado 
• Olive oil poured over salads 

5. Finally, add some extra flavour boosters

The easiest way to elevate a lunch is to add extra flavour. Think about the different herbs, spices, salsas and sauces that can completely transform your meal!

Ideas include:

• Fresh lemon and herbs with chicken or fish 
• Feta and olives in a grain bowl or salad 
• Hummus or pesto in a wrap or sandwich 
• Peanut butter with apple slices  

What about ready-made healthy lunch ideas?

One of the only minimally processed ready-made lunches I've found on the market, is by Marks and Spencer with their Nutrient Dense range. These include more fibre, vitamins and minerals, and use more simple, healthy ingredients rather than chemicals and preservatives you see with most ready-made lunches. 

While at around £4-7 for a meal, it initially seems pricey but then when you consider most meal deals in supermarkets or buying a coffee and snacks on top of a sandwich etc, it works out around the same price or even cheaper. 

Personally I love their Dukkah Chicken and 5 Bean Houmous and their 35 Plants Salad for packing in so many fresh flavours and keeping me full for hours after. 

Eating well doesn't always mean eating smaller portions or choosing the lowest calorie options. 

Instead, I believe it's about making more intentional choices that support your health holistically, but that you also genuinely enjoy eating too. 

Cheering you on, always,