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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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                  Last Updated on December 2, 2019

                  10 Powerful Ways to Stop Worrying and Start Living Today

                  10 Powerful Ways to Stop Worrying and Start Living Today

                  Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

                  In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

                  These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

                  1. Make Your Decision and Never Look Back

                  Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

                  But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

                  Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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                  2. Live for Today, Package Things up in “Day-Tight Compartments”

                  You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

                  The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

                  3. Embrace the Worst-Case Scenario and Strategize to Offset It

                  If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

                  Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

                  If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

                  4. Put a Lid on Your Worrying

                  Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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                  To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

                  In the same manner, you can put a stop-loss order on things that cause you stress and grief.

                  5. Fake It ‘Til You Make It – Happiness, That Is

                  We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

                  If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

                  Marcus Aurelius summed it up aptly:

                  “Our life is what our thoughts make it.”

                  6. Give for the Joy of Giving

                  When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

                  One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

                  So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

                  7. Dump Envy – Enjoy Being Uniquely You

                  Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

                  Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

                  8. Haters Will Hate — It Just Means You’re Doing It Right

                  When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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                  So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

                  9. Chill Out! Learn to Rest Before You Get Tired

                  Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

                  It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

                  It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

                  10. Get Organized and Enjoy Your Work

                  There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

                  But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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                  Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

                  More About Living a Fulfilling Life

                  Featured photo credit: Tyler Nix via unsplash.com

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