How to Make Easy, Healthy Work Lunches

Packing a work lunch for ourselves can feel like just another thing on an already long to-do list. Between school drop-offs, work deadlines and after-school activities, it’s tempting to grab something quick and not-so-healthy on the run. 

The good news is that a nourishing work lunch doesn’t need to be complicated. With a little bit of prep and basic kitchen access at work, you can create healthy, budget-friendly meals to keep you nourished for the day.

Here are some easy, healthy work lunch ideas that work well for busy mums and dads that only need a microwave or kettle. 

Get yourself set up with some dedicated lunch gear to make it easy and doable and you will save a fortune on work lunches!

P.S these ideas are also great if you are a stay at home parent! Prep a few on the weekend for healthy lunches through the week.

 Noodle Soup in a Jar or Food Jar

Noodle soups are a great option for cooler days.

All you do is add some flavourings (think soy sauce, chilli sauce, sesame oil, stock powder), finely chopped or grated vegetables, sliced cooked protein (like leftover chicken or pork) and some instant noodles to a jar or insulated food jar. 

When you are ready to eat the soup at lunchtime, just add boiling water and let sit for five minute and then enjoy. Make a few while you are prepping to have healthy lunches for couple of days. 

Try this recipe for a starting point.

Couscous Bowls

Couscous is a great grain to use as a basis for a lunch bowl! 

Simply pack the couscous with vegetables, herbs and a protein into heatproof bowl with a lid or an insulated food jar.  Add a little sprinkle of stock powder for extra flavour. 

At lunchtime, add boiling water, cover, and let it sit for 3-5 minutes, fluff with a fork and add some cheese and a simple salad dressing.

You are only limited by your imagination for these bowls. You could use dehydrated vegetables, dried herbs, dried fruits and nuts as well.

Try this recipe for inspiration.

Leftovers 

Honestly if you are not using this easy life hack, you need to get onto it! Why do double work? Plan to make extra at dinner time for easy lunches the next day. Even if you just make extra protein or roasted vegetables to add to a salad you are winning (see below).

Simply add to a heat proof bowl (like these silicone ones) and reheat in the microwave at work or heat at home and take to work in an insulated food jar.

Healthy Salads

Grab yourself a really good salad container and get creative! Use leafy greens for the base and then add pre-cooked, leftover meat, boiled eggs, tinned tuna or tinned chickpeas, chopped vegetables and finally a delicious salad dressing.

A salad bowl container keeps everything separate and fresh until you are ready to eat it.

You can even wash and chop vegetables on the weekend to make prep even easier.

Don't Forget the Snacks!

Packing some good quality, healthy snacks can help you avoid the 3pm slump and expensive trips to the coffee shop!

These Snack Cups are great for:

• cut up fruit and yoghurt
• vege sticks and hummus 
• crackers and dip or cut up cheese and tomato
• corn chips and salsa or guacamole
  

 

Work Lunch Prep Tips 

• Pre-heat your insulated food jar with boiling water before adding food to help keep lunches hot until midday. Find more Food Jar Tips on our blog.
  
• Soups, stews, curries and rice or pasta dishes are some of the best foods for food jar lunches and can be made in bulk to save time. See our Food Jar Ideas blog for inspiration.
  
• Take some time out on the weekend and do some simple prep - make a large quiche, zucchini slice or lasagne and freeze in portions or cook a chicken or roast beef, slice and freeze in portions.
• Get yourself a really good insulated cooler or lunch bag to keep your food safe on the commute. Make sure you use an icepack!
  
• Food safety guidelines tell us that three days is the absolute maximum for prepared meals and cooked protein to be safe in the fridge. So prep ahead, but not for a whole week unless you want to risk food poisoning! Or use your freezer!
• Prepare your work lunches while you are making dinner and already have food prep equipment out. It's more time efficient with one lot of preparation and washing up. 
  
• Keep salad dressings, dips or sauces in separate containers to keep your lunches fresh and avoid sogginess. The Bentgo and MontiiCo lunch containers both come with their own little containers. 
  
• Get yourself a set of travel cutlery and keep it in your work desk. We all know work kitchens can get a little grubby!
  
• Don't forget your beverages! Taking a reusable water bottle, smoothie cup or coffee cup from home is a great way to save money and choose healthier options. 

Want some more ideas? Check out all our lunch and recipe blogs here.

Healthy work lunches don’t need to be fancy or time-consuming. With a bit of forward planning and the right containers, it’s easy to enjoy nourishing, budget-friendly meals at work.

We hope these ideas on how to make easy, healthy work lunches are useful! Let us know what ideas you have!

Join our newsletter and stay up to date with all of our blogs, recipes and special offers!