How to Build A Nutritious Work Lunch

What to have for lunch tomorrow…?

I am trying to eat healthy, but whenever I pack something healthy I feel so tired. Have you ever experienced this before? Working Monday through Friday is busy by all means, but in the midst of this busy schedule make sure you are prioritizing yourself! At the end of the day, your health is your greatest wealth – never forget it.

Creating a nutritious and delicious lunch is one of the best forms of self-love. It allows you to increase your own self-awareness and nourish your body with healthy and whole foods that compliment your lifestyle goals and intentions. Additionally, you will save a lot of money by creating your lunches at home and what is better than customization? You can add all of your favorite ingredients!

Steps To Create A Healthy Lunch

So let’s get started! The first step to consistently creating healthy and nutritious lunches for the work week is setting up a routine. On Sunday, create a list of groceries to pick up. Wake up, have your morning coffee or tea, enjoy your breakfast and head over to your favorite grocery store. When I am shopping for the work week, I love going to Trader Joe’s. TJ’s has amazing prices for fresh fruits and produce, you will be pleasantly surprised! So, make a grocery list and think about what you will need that week for breakfast, lunch, snacks and dinner. Split your list into sections: vegetables, fruits, whole grains, herbs, dairy, snacks and proteins. Focusing on these main areas will allow you to create balanced meals with a variety of flavors.

Plan Ahead of Time

Next, on Sunday prep anything you can ahead of time. I love eating vegetarian at lunch, so I will often prep a batch of hard boiled eggs on Sunday. This way, when I get ready to make my lunch, the eggs are ready to go!
We all have different work schedules – some days are busier than others. This is why it is important to think about your schedule ahead of time. Allow yourself at least ten minutes to prepare a balanced lunch for work, if you need more time, plan ahead and prepare your lunch the night before. Also, do your best not to forget your lunch as you are running out the door!

Snacking Is Vital

In my experience, I have found that when I am working a full day, a morning and afternoon snack is vital to complement your lunch. Pack nuts, an apple, your favorite KIND bar, veggies and hummus or any other nutritious snack. This will keep your energy sustained over the course of the day. You will feel consistently energized, bring value to your team and be able to accomplish any task at hand.
Lastly, you will want to invest in a few microwave-safe containers and a variety of different sized to-go containers. This way, you can pack a variety of healthy and nutritious lunches over the course of your work week. In your containers build balanced & colorful lunches that will make you excited for your meal. Pack in protein, whole grains, colorful vegetables, nuts for crunch and anything else you might enjoy!

Steps to Packing a Nutritious Lunch

 No. 1 – Discover a routine

No. 2 – Grocery shop on Sunday

No. 3 – Prep foods ahead of time in bulk (eggs, chicken, raw veggies, quinoa, etc.)

No. 4 – Find time – prep lunch night before or morning of

No. 5 – Have healthy snacks on hand – a morning snack & afternoon snack

No. 6 – Switch it up, variety is essential

No. 7 – Invest in microwave-safe containers and to-go bowls



I hope you found these tips helpful! You are your number one priority, pack a lunch that will complement your lifestyle goals and intentions and will make you excited to eat next!

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xx, TheEmpowerist



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