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5 Healthy Lunch Ideas for Work

5 Healthy Lunch Ideas for Work

Eat healthy, remain healthy!

Our quality of health is directly reflected in the quality of our work output. No matter whether our work is physical or mental, our health is the result of our eating habits. And in today’s competitive working environment, who has the time to get sick? It therefore becomes a major agenda item to keep an eye on our food habits.

This raises the issue for most of the people about how to prepare a lunch that is healthy as well as appealing. I know it’s a big time-drain to think about keeping your lunch varied on daily basis, so here are 5 different and nutritious lunch recipes to bring a complete makeover to your midday meal at work:

1. Cheese and Tomato Lover’s Salad

Cheese and Tomato Lover's Salad

    Ingredients:
    1 tomato, cubed
    1 oz mozzarella cheese, cubed
    1 cup fresh baby spinach leaves
    1 tbsp extra virgin olive oil
    1/2 tbsp balsamic vinegar
    3 tbsp sunflower seeds
    1/4 tbsp black pepper
    A pinch of salt

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    Recipe:
    1) Mix all ingredients in a bowl.
    2) Add 1/2 tbsp lemon juice.

    2. Veggie-Packed Folds

    Veggie-Packed Folds

      Ingredients:
      2 carrots, shredded
      4 lettuce leaves
      2 tbsp black olives, sliced
      2 tsp Italian dressing
      2 whole wheat pita breads, cut in half into semi-circles
      2 tbsp cream cheese
      1 red pepper, cut into eight rings

      Recipe:
      1) Mix carrots, olives and Italian dressing.
      2) Spread cheese over pita bread halves, and lay a lettuce leaf on half of each piece. Top lettuce with red pepper slices and carrot mixture and fold pita bread in half.
      3) Folds are ready.

      3. Baked Cottage Cheese Wrap

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      baked-macaroni-pre-sen

        Makes 2-3 serves.

        Ingredients:
        50 grams cottage cheese
        5-6 slices brown bread
        3 spring onions, finely sliced
        1 tsp red chili powder, or to taste
        1/2 tsp salt
        Small handful cilantro/coriander leaves, chopped
        1 tsp garam masala
        3 tbsp salsa sauce
        1 tbsp ginger-garlic paste, or to taste (this can be purchased from Indian grocery stores, or simply mix one part crushed ginger with two parts crushed garlic. Refrigerate any leftovers for up to a week.)
        1 tbsp extra virgin olive oil

        Recipe:
        1) Preheat oven to 170°C/340°F.
        2) Crumble cottage cheese into a medium bowl. Add the red chili powder, garam masala, salt, coriander, and spring onion and mix well.
        3) Add 3 spoonfuls of salsa sauce and the ginger-garlic paste to the mixture and blend. Set aside while you prep the bread.
        4) Remove the crusts from your bread.
        5) Place about 1 tbsp, or so, of filling along one end of the bread slice.
        6) Gently roll in from filling end, making sure that the filling stays well within the first turn of the roll.
        7) Go ahead and roll it all up!
        8) Repeat with the remaining bread slices.
        9) Wrap up the rolled, filled bread slices in a clean, damp kitchen towel.
        10) Set aside for about 15 minutes.
        11) Now, lightly brush the rolls with the oil on all sides.
        12) Lightly roast in a pan in the preheated oven until all sides are browned. Don’t they look lovely! Once cooled, store in an airtight container to keep crispy for your work lunch.

        4. Masala Egg

        Masala Egg

          Makes 3-4 serves.

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          Ingredients:
          8 free-range eggs
          2 tbsp oil
          1 tsp cumin seeds
          1 tbsp ginger, finely chopped
          2 green chilies, finely chopped
          3 onions, finely chopped
          3 tomatoes, cubed
          1 tbsp red chili powder, or to taste
          1/4 tbsp turmeric powder
          1/2 tbsp garam masala powder
          Salt to taste
          2 tbsp fresh cilantro/coriander leaves, finely chopped

          Recipe:
          1) Heat oil in a non-stick pan. Add cumin seeds, ginger, green chilies and onions and sauté lightly.
          2) Add tomatoes and cook until they are pulpy.
          3) Add red chili powder, turmeric powder, garam masala powder and salt, and sauté.
          4) While sauce is cooking, hard boil eggs in a saucepan. Cool under cold, running water, peel and cut into pieces.
          5) Add eggs to prepared gravy.
          6) Add coriander leaves and mix gently. You are all set to go!

          5. Yogurt Rice

          OLYMPUS DIGITAL CAMERA

            Makes 3-4 serves.

            Ingredients:
            1/2 cup rice
            1/4 cup split green gram (also known as split mung beans or moong dal), washed
            3 cups of water
            1 tbsp oil
            1&1/2 tsp salt, or to taste
            1 cup yogurt
            1/4 cup shredded cucumber
            1/4 cup shredded carrots
            1 tbsp finely chopped ginger

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            For Seasoning:
            2 tbsp oil
            1/2 tsp mustard seeds
            1/2 tsp cumin seeds
            2 whole red chili peppers
            1 tbsp finely chopped green chili pepper
            8-10 curry leaves (available at Indian grocery stores)
            2 tbsp chopped cilantro/coriander leaves

            Recipe:
            1) Wash rice and split green gram, changing water several times until the water appears clear.
            2) Drain the rice and split green gram and put into a saucepan.
            3) Add water, oil, ginger and salt, and bring to a boil over high heat.
            4) Once the water is boiling, reduce the heat to low (do not cover the pan yet).
            5) Cook for 10-12 minutes so that rice and split green gram soften.
            6) Cover the pan and cook for about 15 minutes further, so that the mixture becomes very soft and mushy.
            7) Let the rice cool down to room temperature, add the yogurt and mix in well. NOTE: Adding the yogurt to hot rice will make yogurt sour and watery.
            8) Next add cucumber, carrot and ginger and mix.

            Prepare the seasoning:
            1) In a small saucepan heat the oil over medium-high heat.
            2) Add the mustard seeds and cumin seeds.
            3) When seeds crack and pop, add red chilies, green chili, curry leaves and cilantro.
            4) Stir for about a minute. NOTE: As you add the curry leaves, the oil will splatter, so be careful.
            5) Turn off the heat and mix the seasoning with rice mixture.

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            Last Updated on September 20, 2018

            How to Stay Calm and Cool When You Are Extremely Stressful

            How to Stay Calm and Cool When You Are Extremely Stressful

            Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

            If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

            1. Breathe

            The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

            • Take five deep breaths in and out (your belly should come forward with each inhale).
            • Imagine all that stress leaving your body with each exhale.
            • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

            Feel free to repeat the above steps every few hours at work or home if you need to.

            2. Loosen up

            After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

            Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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            3. Chew slowly

            Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

            Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

            Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

            4. Let go

            Cliche as it sounds, it’s very effective.

            The thing that seems like the end of the world right now?

            It’s not. Promise.

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            Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

            Letting go isn’t easy, so here’s a guide to help you:

            21 Things To Do When You Find It Hard To Let Go

            5. Enjoy the journey

            Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

            Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

            6. Look at the big picture

            The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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            Will this matter to me…

            • Next week?
            • Next month?
            • Next year?
            • In 10 years?

            Hint: No, it won’t.

            I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

            Stop agonizing over things you can’t control because you’re only hurting yourself.

            7. Stop demanding perfection of yourself

            You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

            Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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            8. Practice patience every day

            Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

            • The next time you go to the grocery store, get in the longest line.
            • Instead of going through the drive-thru at your bank, go inside.
            • Take a long walk through a secluded park or trail.

            Final thoughts

            Staying calm in stressful situations is possible, all you need is some daily practice.

            Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

            Featured photo credit: Brooke Cagle via unsplash.com

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