5 Fast & Healthy Weekday Lunches

If you are working from home for the foreseeable future, you’re likely finding it helpful to prep your lunches in advance just as you did when you were going into the office. It’s an effective way to make it that much easier to make a healthy choice in the middle of a hectic day.

We recommend focusing on four major components when building a lunch ahead of time: proteins, fats, carbs and veggies. Including all four will make you more satiated (physically full) and satisfied (your brain recognizes you had a balanced, varied meal). Here are some examples to try. Pick your favorites from each category to create this balance:

  • Breakfast for Lunch
    • Proteins: eggs or egg whites, turkey or chicken sausage, cheese
    • Fats: eggs/cheese, or oils for cooking and avocado to top
    • Carbs: whole-grain toast or mixed fruit
    • Veggies: chopped and tossed into the egg mixture (great use of leftovers!)
  • Hearty Salads
    • Proteins: meat, fish, hardboiled eggs, cheese
    • Fats: eggs/cheese, dressings, nuts/seeds, avocado, olives
    • Carbs: beans, berries, dried fruit, whole-grain croutons, corn or peas
    • Veggies: leafy greens as a base, mix in a few others for crunch and flavor (broccoli, cauliflower, zucchini, tomatoes, carrots, beets, etc.)
  • Picnic Meals
    • Proteins: low-sodium deli meats, rotisserie chicken, grilled tofu, hardboiled eggs, cheese, Greek yogurt, edamame
    • Fats: eggs/cheese, nuts, olives
    • Carbs: whole-grain crackers pita or bread thins, sliced fruit
    • Veggies: pre-cut mix of whatever is seasonal

Of course there’s always leftovers! Just be sure to make extras so you have enough to satisfy everyone in the household.


Written by: Erika Derooy, Registered Dietitian at PRO Medical

Erika works with clients in both the 20/20 LifeStyles program and general members. She enjoys helping her clients understand how healthier eating relates to a more balanced lifestyle. She specializes in a realistic and sustainable approach to meal plan changes. Her interests include emotional eating, sports nutrition and metabolic disorders among others. Erika has worked in long-term care, clinical, food service, and community settings.

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