Fit lunches for work – 3 recipes

Casandra Greer
It takes approx. 4 minutes to read this article

Without a balanced midday meal, you will lose energy, concentration, and productivity will inevitably suffer. Lunch is an opportunity to give your brain a rest and replenish your body with what it needs.

Prepackaged meals, while convenient, tend to be high in fat, salt, and sugar and can make you feel hungry quickly. In addition, they rarely meet all your nutritional needs. A balanced lunch should include the following.


The body’s main building block; it provides a feeling of satiety for longer, so it’s important to try to add protein to every meal. Make sure your dinner provides one-third of the necessary daily intake. Choose lean meats such as canned tuna, chicken breast or salmon. Vegetarians should eat meals with hard-boiled eggs, beans, tofu or low-fat cheese. Hummus and nuts are also great sources of protein.


Carbohydrates, including fiber, provide a steady supply of energy throughout the day. Fiber also keeps you feeling satiated for hours. The point is to choose complex carbohydrates that are slowly digested. Sources include whole grain products, beans, sweet potatoes, fruit, pasta and brown rice.

Healthy fats

Fats help your body synthesize fat-soluble vitamins, such as vitamin D, which you need especially if you work in an office all day. Healthy fats include nuts, olives, avocados and fish.

Tuna salad


  • 2 cans of tuna in water, drained,
  • ½ cup fat-free Greek yogurt,
  • ¼ cup diced celery,
  • ¼ cup diced red onion,
  • 1 Tbsp. Dijon mustard,
  • 1 tsp sweet pickle (optional),
  • 1 teaspoon freshly squeezed lemon juice or more to taste,
  • ¼ teaspoon garlic powder,
  • salt and freshly ground black pepper to taste,
  • 2 large eggs,
  • 4 lettuce leaves,
  • ½ cup almonds,
  • 1 sliced cucumber,
  • 1 sliced apple.


In a medium bowl, mix tuna, Greek yogurt, celery, onion, mustard, lemon juice and garlic powder; season with salt and pepper to taste. Place the eggs in a large saucepan and cover with cold water. Bring to a boil and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; let stand 8-10 minutes. Drain well and cool before peeling and slicing in half. Place lettuce leaves in containers. Top with tuna mixture, eggs, almonds, cucumbers and apples.

Spicy chicken with yams


  • 2 chicken breasts cut into small pieces,
  • 3 tablespoons of spicy seasoning mix,
  • a few tablespoons of olive oil,
  • 3 sweet potatoes, peeled and diced,
  • 5-6 bowls of broccoli florets,
  • coarse sea salt and freshly ground pepper,
  • avocado / hummus / lemon juice / chives / olive oil to serve.


Preheat the oven to 220 degrees Celsius

Mix the chicken pieces with the spices and olive oil. Then store in the refrigerator for about 30 minutes while you prepare the other ingredients. Arrange the vegetables on a baking tray. Drizzle with olive oil and sprinkle generously with salt. Place the chicken on a separate baking sheet. Roast all ingredients for 12-15 minutes. Remove broccoli and chicken. Stir in the sweet potatoes and bake for another 15 minutes. Separate the potato, broccoli and chicken portions into containers.

Mexican Salad


  • 300 grams of whole wheat or gluten-free pasta (such as a piggy bank),
  • 5 slices of bacon,
  • ½ cup cashew nuts soaked in water overnight or at least 4 hours,
  • ½ cup salsa,
  • ½ cup milk,
  • 2 cloves of garlic (or 1 teaspoon minced),
  • 1 teaspoon chili powder,
  • ¾ teaspoon cumin,
  • ½ teaspoon smoked paprika,
  • salt and pepper to taste,
  • ½ cup red beans, drained and rinsed,
  • ½ cup corn,
  • 1 large bell bell pepper, diced,
  • fresh coriander for garnish.


Cook the pasta according to the instructions on the package. Add some oil to a frying pan. Over medium heat, fry the bacon for 2-3 minutes, then flip it. Remove from the heat. Once cooled, divide into small pieces. Set aside.

Add cashew nuts, salsa, milk, garlic, chili powder, cumin and paprika to a blender. Blend until smooth; season with salt and pepper if necessary.

In a large bowl, mix pasta, black beans, corn, peppers and bacon bits. Pour cashew dressing over top; stir to combine ingredients.

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