Healthy Food for Lunch at Work

by Aglaee Jacob

About Aglaee Jacob

Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.


Eating a healthy lunch at work needs planning, and many people either skip lunch, end up going to the closest fast food restaurant or visit the vending machine to get a little something to survive the rest of the day. However, with good planning, you can bring healthy foods to work to improve your nutrition. You feel better and more energized and you will also be more productive and effective in your work.


You can prepare a healthy sandwich in less than five minutes as long as you have the ingredients you need. Have whole-grain bread, whole-grain tortillas, whole-grain English muffins or whole-grain pita bread on hand. You can keep them in the freezer and thaw them a few minutes at room temperature while you get your other ingredients ready. Use light mayonnaise, mustard, guacamole or hummus to spread on your sandwich. Garnish with turkey, chicken, roast beef, eggs or cheese and add some lettuce leaves or grilled vegetables, if you like. Pack your sandwich in a container and put it in the fridge as soon as you get to work, or pack your lunch box with ice packs to keep your sandwich fresh.


If you have time to prepare a salad for your lunch at work, you will have a healthy meal ready for you when lunchtime comes. Use prewashed leafy greens, add leftover cooked chicken, beef, hard-boiled eggs, salmon or tuna. Sprinkle with grated cheese, if you like. Bring the dressing in a separate container to prevent your salad from becoming soggy. If you don't have five minutes to put together your own salad, go to the grocery store or convenience store closest to your workplace. Most stores sell ready-to-eat salads. Choose a low-fat dressing if possible and use only 1 to 2 tablespoons.

Crackers, Cheese and Fruits

If you don't have the time to do lunch preparation before getting to work, simply keep a box of healthy whole-grain, high-fiber crackers at work. Bring your cheese and fruits, which you can leave at work to have something ready to eat in case you need it. Your lunch can be a few crackers with 2 to 3 ounces of cheese and one or two servings of fruit, such as grapes, apples, strawberries, pears or mango.

Yogurt, Berries and Granola

Yogurt, berries and granola are healthy foods to keep at work to prepare yourself a quick lunch. Simply mix yogurt -- ideally plain yogurt to avoid getting too much sugar -- with berries and some granola. Add almonds or peanut butter to the mix to increase the protein content and make this lunch more satisfying.

Healthy Leftovers

When you're cooking dinner, cook a little more than you need to have leftovers ready for the next day's lunch at work. Or, freeze these leftovers in individual servings for a future lunch. Make sure your leftovers provide you with vegetables, protein and high-fiber carbohydrates to fill you up and give you the energy your need.

Photo Credits:

  • Turkey Sandwich image by Jaimie Duplass from

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or