Spending lunch at office for many people means always eating a sandwich, a slice of pizza, or, at worst, drinking only a coffee.
These unhealthy habits can cause decreases in concentration and drop of energy during the afternoon, or even hunger attacks. The long-term consequences? Increased weight and body fat, especially visceral fat, but also irritability and chronic fatigue.
Consuming a healthy and balanced meal, containing all the macronutrients (carbohydrates, proteins and fats) and a good amount of fiber, allows you to maintain a sense of satiety for a long time, avoid energy and concentration drop. Preparing your meal at home, with healthy and genuine ingredients, and bringing it to the office might be the best solution if you don't have valid alternatives.
Don't worry if you don't have time, we have thought for you a weekly menu, heathy and balanced, but above all easy and quick to prepare.
Everyday Healthy Office Lunch Menu Ideas
Monday | Spicy chickpea salad with avocado and cucumber
For faster preparation use canned chickpeas but remember to wash them under water to remove excess salt. Cut into cubes a cucumber, half avocado and bring together the chickpeas. Season with extra virgin olive oil, lemon juice and paprika. Complete your meal with a seasonal fruit.
Tuesday | Salad of tofu, apple and spinach with nuts
Wash the spinach leaves under water: you don’t have to cook them, you can eat them raw, in salad, with tofu and apple cut into cubes. Season your dish with lemon juice, extra virgin olive oil and 3-4 walnuts.
Wednesday | Vegan Sandwich
Use a wholemeal bread, better if enriched with oily seeds. Make your own sandwich with organic hummus, some tomato slices and a few basil leaves. A drizzle of extra virgin olive oil and a sprinkling of pepper and your sandwich is ready in a few minutes.
Thursday | Couscous with vegetables and seitan
Couscous is really quick to prepare and doesn't require cooking time like other grains or pasta. It is better to use the whole cous cous, nutritionally richer and therefore also more satiating. Cut into cubes seitan, which you will have quickly sautéed with your favorite vegetables and merge with couscous, add a drizzle of oil, salt and pepper to taste and the dish is ready.
Friday | Shake of protein powders, nuts and fruits
If at the end of your working week you have exhausted all your energy, and you no longer want to prepare lunch, don't worry, we have also thought of a super quick solution, but always healthy. Just bring a powder based on good quality plant protein and prepare a shake with water or vegetable milk. Add a handful of walnuts or almonds and a seasonal fruit and you will have saved your lunch break and provided your body with good quality nutrients that will keep you active in the afternoon.
Feeling passionate about spending a few minutes more to cook something even more delicious? Visit our other blog entries by clicking the "Recipes" tag below for a list of best vegan meal recipes by Crownhealth team!
P.S. Don't forget to put a protein bar or two in your bag! This way you always gonna make it through the whole day full of the very much needed nutrients.
Author: Francesca Deriu, Nutritionist at Minutro