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10 Quick And Healthy Lunch Ideas That Fit Your Busy Schedule

10 Quick And Healthy Lunch Ideas That Fit Your Busy Schedule

In today’s society we are all overworked, pressed for time, and stressed. We all want to be more healthy and most people make a concerted effort by eating better, moving more, and getting to bed earlier. But if you’re like me– it’s an uphill battle.

How often do you find yourself working through lunch? And when you do get a chance to eat, you have to scurry to the nearest quick-market or take-out spot, grab something barely edible, only to scarf it down in front of your computer screen. I know the dilemma– you have got to eat to keep your brain functioning, however quick and healthy options during lunch madness are pretty scarce.

The answer to this dilemma is pretty simple: pack a lunch. It really is the best option for busy people who skip lunch, are crunched for time, and who have “working lunches” frequently.

Benefits of bagging your own lunch

The benefits of bringing your own lunch from home are numerous. Here are just a few:

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  1. You can track and control your nutrients
  2. You can prevent yourself from over-eating and consuming large, calorie dense meals
  3. You save money
  4. You have more time to actually eat your lunch (you don’t have to leave your building or area, and stand in long lines).

By now, I know you are convinced that you should bring your own lunch. Now comes the issue of what to pack. The time saver in you– once you do make it to the grocery store– will try and talk you into buying a bunch of prepackaged processed mess. Don’t do it!

Processed foods are almost as bad as restaurant food:

Here are a few reasons why you should pass on the prepackaged processed meals:

  1. Processed foods contain unhealthy additives and preservatives to give it a longer shelf life
  2. Processed foods contain ingredients that lead to overconsumption and weight gain
  3. Research shows that process foods contain ingredients that make them addicting

It’s never easy to stay healthy with a busy schedule. That’s why you need a program to keep yourself motivated to achieve this goal. Our goal system offers a program that delivers FREE and tailor-made materials to keep you updated with simple and healthy living ideas so you don’t need to spare much time and effort to stay healthy. Click in to learn more!

10 easy practical lunch ideas

1. Quinoa veggie bowl

Mexican-Quinoa-Bowl
    Photo: courtesy of http://www.foodmatters.com/recipe/mexican-quinoa-bowl

    Toss together your choice of fresh or cooked vegetables with cooked quinoa, fresh herbs, and a dressing such as tahini, apple cider vinegar, cashew, cheese, or mashed avocado.

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    2. Chicken for meals, wraps and salads

    Chicken-seasoning
      Photo: Kevin / Fit Men Cook http://fitmencook.com/time-saving-chicken-meal-prep/

      Save time while keeping variety and spice by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan.

      3. Chicken, rice or roasted potatoes with veggies.

      Veggie-bowls
        Photo: Jenny / http://picky-palate.com/2013/09/11/grilled-chicken-veggie-bowls-meal-prep/

        Quick, simple, and to the point. Using your different chicken flavor options (from above) you can have different variations of this meal all week without boring your taste buds to death.

        4. Cold cajun chicken 

        Take a piece of grilled or blackened chicken the night before and rub in a homemade cajun spice mix using things you already have in your pantry (or try this recipe.) Serve on top of a green salad, or slice it, and add it to a whole-wheat wrap filled with crunchy veggies.

        5. Desk salad

        Cold desk salad
          Photo: Instagram @orangesandavocados / http://www.shape.com/healthy-eating/meal-ideas/12-meal-prep-ideas-arent-sad-chicken-and-rice

          Pack bowls with radishes, tomatoes, feta, and hard-boiled eggs (or whatever protein you prefer). A quick tip for hard boiling multiple eggs at once is to place the eggs in a muffin tin, and bake in the oven for 30 minutes– Magic!

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          6. Steak fajita salad

          Fajita salad
            Photo and Recipe: Chungah/ http://damndelicious.net/2015/03/06/steak-fajita-salad/

            All the amazing flavors of a fajita conveniently assembled in a salad and topped off with the creamiest cilantro lime dressing.

            7. Pesto pasta with sun dried tomatoes and roasted asparagus

            Pesto Pasta
              Photo and Recipe by: Chungah/ http://damndelicious.net/2012/07/21/pesto-pasta-with-sun-dried-tomatoes-and-roasted/

              This is a delightfully light, yet filling meat that will definitely add a twist to the working lunch. Make it for dinner the night before and use the left overs for tomorrow’s lunch.

               8. Fruit and vegetable smoothies

              Smoothie-Baggies
                Photo: Rachel/ http://www.thechicsite.com/2014/02/03/pre-packed-smoothies/

                Buy all of the ingredients in bulk, blend, and then freeze in ice cube trays, plastic bags or muffin tins.

                9. Lettuce Wraps

                lettuce wraps
                  Photo: stu_spivack / https://www.flickr.com/photos/stuart_spivack/410844249

                  Use large leafy green lettuce leaves as a nutrient-rich alternative to a regular wrap. Simply add your favorite fillings. Try vegetables with fish/egg, curried lentils, chilli beans, or falafels.

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                  10. Healthy Left Overs

                  The quickest way to prepare a healthy lunch, is to make more of your healthy dinner. When dishing out your nighttime meal, put some away in a container for the next day’s lunch.

                  Don’t let your busy lifestyle impede your progress towards gaining optimal health. A healthy lunch can help keep you focused, prevent the 3 PM energy slump, boost your mood, and save you time and money in the long run.

                  Find the content useful to you? Click into the goal box below for more time-saving and effortless tips on exercise and diets. By taking this simple act, living a healthy life is no longer a mission impossible for you!

                  Featured photo credit: Kaboom Pics via kaboompics.com

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                  Denise Hill

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                  Last Updated on March 13, 2019

                  How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                  How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                  Have you gotten into a rut before? Or are you in a rut right now?

                  You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                  Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                  1. Work on the small tasks.

                  When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                  Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                  2. Take a break from your work desk.

                  Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                  Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                  3. Upgrade yourself

                  Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                  The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                  4. Talk to a friend.

                  Talk to someone and get your mind off work for a while.

                  Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                  5. Forget about trying to be perfect.

                  If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                  Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                  Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                  6. Paint a vision to work towards.

                  If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                  Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                  Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                  7. Read a book (or blog).

                  The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                  Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                  Check out the best selling books; those are generally packed with great wisdom.

                  8. Have a quick nap.

                  If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                  9. Remember why you are doing this.

                  Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                  What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                  10. Find some competition.

                  Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                  Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                  11. Go exercise.

                  Since you are not making headway at work, might as well spend the time shaping yourself up.

                  Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                  As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                  Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                  12. Take a good break.

                  Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                  Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                  Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                  Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                  More Resources About Getting out of a Rut

                  Featured photo credit: Joshua Earle via unsplash.com

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