5 Tips for a Healthy Work Lunch

5 Tips for a Healthy Work Lunch

Deciding to bring your own lunch bag to work can be one of the best and most favorable decisions you’ll ever make. Not only does a packed lunch save you more money, but you also get to start eating healthier because you have planned meals on hand!

Most of the time, kids have pre-planned meals that parents can search on the internet. But what about adults? Here's 5 tips to keep your work lunch all-around healthy.


#1: There Are Sources Of Fiber

Fiber helps your digestive tract have regular bowel movements and makes the passing of stool easier. It helps relieve stomach pain, diarrhea, and constipation. Also, having a fiber-rich diet helps prevent intestinal diseases and cancer.


  • Rice (brown, red, or black)
  • Oatmeal
  • Leafy greens
  • Quinoa
  • Cereal (corn or bran flakes) 
  • Barley
  • Whole-wheat pasta
  • Flaxseeds 

#2: Protein Is A Must

Your body needs protein to help rebuild muscles, cartilage, bones, skin, and repair tissues. It also helps bodily enzymes, hormones, and chemicals improve processes and systems.


  • Chicken breast
  • Tuna
  • Beef
  • Tofu
  • Lentils
  • Yogurt
  • Pumpkin or squash seeds
  • Eggs

#3: Include Something To Munch On

Make the whole entree complete and include an “appetizer” that can help curb the hunger (while it’s not lunchtime yet). Munching also helps you stay awake. Peanuts are a great example of simple appetizers that help your brain function better because of the compounds it has that help improve memory and cognition and help avoid diseases and memory decline.


#4: Never Forget The Fruits And Vegetables

Fruits and vegetables are easy to prepare, cheap, and full of health benefits. Aside from aiding in proper digestion, both foods are also known to give vitamins, minerals, and fiber. Make sure that you cut them in small, bite-sized pieces to fit into your lunch box.


#5: Add A Dip For Flavor

Dips are a perfect to partner with number fruits and veggies. It removes that bland taste you may have after eating fruits and veggies for a long time. You can start using your favorite dips like ranch or barbecue sauce, but you need to change it later on for a healthier option gradually.


  • Peanut butter (best paired with apples)
  • Hummus (best paired with celery sticks, carrots)
  • Almond butter

Healthy Recipes You Can Try

If you’re new to the pre-packed and healthy lunch meals type of lifestyle, it’s okay to gradually incorporate it instead of making abrupt changes to avoid being overwhelmed. However, if you need a guide, here are some food samples you can follow:


If You Want A Taste Of Italy

Ingredients you’ll need:

  • Grapes (red and green)
  • Olives (green and black)
  • Pesto
  • Basil
  • Fresh tomatoes
  • Fresh mozzarella
  • Toasted bread
  • Extra virgin coconut oil
  • Balsamic vinegar
  • Salt
  • Pepper


  1. Make your dressing and combine the extra virgin olive oil, salt, pepper, and balsamic vinegar.
  2. Slice the tomatoes and mozzarella. Combine in one container.
  3. You may also combine the olives and the toasted bread.

    If You Need Extra Energy

    Ingredients you’ll need:

    • Red apple (sliced)
    • Maple syrup
    • peanut/ almond butter
    • Fresh berries
    • Greek yogurt
    • Almonds
    • Walnuts
    • Cashew nuts


    1. Combine the almonds, walnuts, and cashews with the greek yogurt.
    2. Combine the fresh berries.
    3. Use the peanut/ almond butter as a dip for the apples.

      If You Want A Protein Boost

      Ingredients you’ll need:

      • Chicken breast (grilled or steamed)
      • Red apple (sliced)
      • Eggs (boiled)
      • Cherry tomatoes
      • peanut/ almond butter


      1. Use the apples and peanut butter as your dessert.
      2. East the chicken with the egg and tomatoes. 

        Final Word

        Eating a healthy meal is one of the best investments you can do to help your body function better. If you’re struggling to change your eating habits, it’s better to start slow and make gradual changes, and before you know it, you’re used to the lunch bag lifestyle!

        Have a look at LocknLock's newest lunch bag. Featuring trendy colors and that classic stripe design - it's perfect not only to keep you healthy, but for your office OOTD, too!


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