Brown Bag It! Five Healthy Lunches to Take to Work

June 1, 2016

Are you feeling the lunch time blues? Figuring out what to do for lunch everyday during the workweek can be tough. If you buy lunch, the cost really adds up over time. If you bring lunch, finding the time to prepare your lunch in advance, figuring out what to make, and keeping it interesting is your challenge. Mealtimes should be enjoyable, and that means lunch too! So instead of hastily throwing something in a thermal bag that you will eat in a hurry at lunch time, try these easy, healthy, and yummy vegan lunches. Get ready to look forward to lunch again!

Buddha Bowl

This is considered the fast food of healthy vegan fare in the sense that it takes little time to prepare. Unlike regular fast food, it’s a healthy, hearty one-dish meal that will power you through the rest of your day. The beauty of a Buddha Bowl is that you get to be creative and make it your own!

You will need:

  • 1 serving of a cooked grain like brown rice or quinoa
  • 1 serving of a bean of your choosing.
  • 4 cups steamed or sautéed spinach or kale
  • 1 cup steamed broccoli
  • 1 chopped tomato

Fill the bottom of a microwave safe dish with the grain, then layer on the spinach or kale. Next, layer the beans, and then the broccoli. Sprinkle the chopped tomato to top it off. In a separate bowl, combine 2 tbsp tahini, 1 tbsp lemon juice, 1/2 tbsp soy sauce or tamari, 1/2 tbsp pure maple syrup, 2 tbsp water. Whisk until completely blended and transfer to a leak proof container. When you are ready to eat, heat your meal for 60 to 90 seconds, then drizzle the dressing on top.

Hummus Sandwich

This is another option that allows you to get creative. No more boring same old sandwich!

You will  need:

  • 2 slices of bread, preferably whole grain
  • Hummus
  • A variety of veggies (options like cucumber, carrots, sprouts and onions go great with hummus)

Spread the hummus on both slices of bread. Chop or slice the veggies, and layer them into one side of the bread. Close the sandwich with the other slice and enjoy!

Avocado Toast

If you don’t have a toaster at work, then you can turn this into an avocado sandwich. Since avocados don’t keep well for a long period of time, you may want to bring the intact avocado to work and mash it up there.

You will need:

  • 1 ripe avocado
  • 2 slices of bread, preferably whole grain
  • 1 chopped tomato
  • Pinch of sea salt or red chili flakes
  • Squeeze of lemon

Toast the bread, then spread the mashed avocado on each slice. Top with the chopped tomato, then sprinkle a pinch of sea salt or red chili flakes over each slice. A squeeze of lemon will help keep the avocado fresh and add a punch of flavor.

Fruit and Nut Salad

We don’t often think of fruit as a filling lunch, but a nice chilled bowl of fruit tossed with chopped nuts is a great light lunch, especially on a hot day.

You will need:

  • A variety of fruit, cleaned and chopped. Think berries, pineapple, kiwi, melon, etc. The more variety the better!
  • 1 serving chopped nuts. Slivered almonds and chopped walnuts are great choices.
  • Cinnamon

In a sealable bowl, toss the fruit, nuts, and a sprinkling of cinnamon. Seal tightly and keep refrigerated.

Peanut Butter and Pear Sandwich

Think of this as a delicious upgrade to the traditional PB&J sandwich.

You will need:

  • 2 slices of bread, preferably whole grain
  • 1 sliced pear
  • Cinnamon

Spread peanut butter on both slices of bread. Place the sliced pear pieces on one side of the bread. Then sprinkle a bit of cinnamon over it all. Close the sandwich and enjoy. If you have access to a stovetop, or countertop grill, this sandwich is also delicious heated or grilled with coconut oil.

Enjoying a healthy lunch is one of the key elements to maintaining overall health. Please contact us for more ways to incorporate healthy habits into your daily life.


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