Healthy Brown-Bag Lunches to Take to Work

By  ,  Onlymyhealth editorial team
Jan 13, 2014
Quick Bites

  • Make a salad mix with lean meat/cheese, veggies and whole wheat.
  • Pack a whole-wheat pasta salad for a delicious meal at lunch.
  • A wrap loaded with veggies, turkey and hummus is one healthy option.
  • Pack a sandwich of white tuna topped with fat-free mayonnaise.

Having a healthy meal at lunch is not just to satisfy your hunger during the middle of the day, but for the energy you need to see off the day. Bringing a brown bag lunch to work is one of the best ideas for your body.

lunch ideasThere are a lot of discussions and confusion on what could be a healthy lunch. A healthy lunch is the one that comprises of lean or low-fat protein and healthy carbohydrates that refuel your body's energy. Furthermore, you can include veggies and fruits to add nutrients and derive nutritional benefits.

You're probably acquainted with the idea of bread sandwiches, pastas and salads for lunch. You don’t have to do much different than the conventional meal ideas for lunch. Here are some of the brown-bag lunch ideas for you.


Salad mix

You can make a salad mix with lean meat or low-fat cheese, lots of vegetables and whole wheat or whole-grain pasta. The mix will give you proteins, fibre and carbs that you need to see the day through.


Fruit and cheese mix

You can pack a healthy lunch in a divided plastic box. Put assorted cubes or slices of reduced fat cheese on one of its sides while fill the other with apple slices, pear slices, grapes and berries.


Wheat pasta salad

You can make and pack a whole-wheat pasta salad for a delicious meal at lunch. You can add to it vegetables, tuna chunks, a piece of fruit and some low-fat cheese.


A healthy sandwich / wrap

You can easily make a healthy sandwich or wrap. Load it with veggies and stay away from heavy amounts of oil and mayonnaise (use fat-free mayonnaise). Using lean chicken breast, turkey and hummus are some of the healthy options.


Tuna/turkey sandwich

A mix of chunk white tuna topped with fat-free mayonnaise sandwiched between whole wheat breads is another power lunch idea. You can add some raw veggies aside to add more nutrients to the feast. To make a turkey sandwich, the only thing you need to do is replace the tuna with turkey.


Grilled chicken breasts

Sometimes, you need to plan ahead. Grill chicken breasts at night before and add salad ingredients such as lettuce, spinach and baby carrots to it.


Egg sandwich

You need two boiled eggs. In a bowl, combine a tablespoon of reduced-fat cream cheese and mustard each. Sprinkle in a dash of salt and pepper over it. Spread the mixture over a piece of whole grain bread. Slice the boiled eggs and add them to the sandwich. You can top it with tomato slices before you cover it with whole wheat bread piece.


You are in charge of your health, you should take care of your health the best you can. It is not easy for many to eat a healthy lunch with co-workers, not particularly when they don't plan for it. Most of us go off to work and grab something on our lunch break, sometimes fast food that does the body more harm than good.



Read more articles on Healthy Eating.



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