Working shouldn’t be an excuse to ditch your healthy diet, finding healthy and balanced meal options can be difficult when you’re pressed for time and need to eat quickly to get back to work.
The Basics of a Healthy Meal for Lunch Break
Before giving you slimming meal ideas for the lunch break, it is important to know the basics of a healthy and balanced meal.
The proteins : Quality protein is important for muscle growth and repair, healthy protein options include lean meats, fish, nuts and legumes.
The vegetables : Vegetables are a great source of fiber, vitamins and minerals, try eating a variety of colorful vegetables to get a wide range of nutrients.
Carbohydrates : Carbohydrates are our body’s main source of energy, so it’s important to choose healthy carbohydrate sources like fruits, vegetables and whole grains.
healthy fats : Healthy fats are important for heart health and for maintaining feelings of fullness, healthy fat options include avocados, nuts, and healthy vegetable oils like olive oil.
Meal planning and preparation
Meal planning and preparation are key to sticking to a slimming diet at work and adopting a healthy lunch break, plan your meals ahead of time you can ensure you include a variety of nutritious and balanced foods while controlling portions and caloric intake.
To facilitate the preparation of slimming meals, devote a moment of your weekend or your evenings to cooking in quantity and preparing the ingredients for the days to come.
The “batch cooking” method is particularly effective in saving time and avoiding the temptation of quick and unhealthy meals, you will always have healthy and delicious options at your fingertips for your lunch break, which will allow you to stay focused on your weight loss and wellness goals.
Slimming meal ideas for the lunch break
Now that you know the basics of a healthy meal
Grilled chicken salad
100g grilled chicken
A handful of lettuce
A handful of arugula
1/2 sliced avocado
1 tomato, diced
1/4 cucumber, diced
1 tablespoon olive oil and balsamic vinegar for seasoning
Vegetable omlette
2 beaten eggs
1/2 bell pepper, diced
1/4 red onion diced
1/4 cup chopped mushrooms
1/4 cup low-fat cheese
A handful of baby spinach
1 slice of toasted wholemeal bread
Smoked salmon wrap
1 whole wheat tortilla
50g smoked salmon
A handful of lettuce
1/2 sliced avocado
1/4 red bell pepper, diced
1 tablespoon light mayonnaise
Vegetarian quinoa bowl
1/2 cup cooked quinoa
A handful of lettuce
A handful of arugula
1/2 sliced avocado
1/4 cup chickpeas
1/4 cup grated carrots
1 tablespoon olive oil and lemon juice for seasoning
Hydration and drinks
Hydration and beverages are essential aspects of a successful slimming diet and a healthy lunch break at work, drinking enough water throughout the day helps maintain good digestion, regulate appetite and to prevent fatigue associated with dehydration. It is recommended to consume at least 1.5 to 2 liters of water per day to ensure optimal fluid intake.
To diversify your drink choices and stay hydrated in a pleasant way, you can opt for healthy and thirst-quenching alternatives such as fresh fruit flavored water, sugar-free infusions or green teas, avoid sugary drinks, sodas and juices foods that often contain a significant amount of empty calories and added sugars, by adopting good hydration habits, you will not only promote the success of your slimming diet, but also improve your general well-being at work.
Taking a healthy lunch break is essential to maintaining a balanced diet and sticking to your diet, even while working, there are many quick and easy slimming meal ideas to prepare for a healthy lunch at work, such as salads, soups, sandwiches, wraps, or lean protein and vegetable dishes.
Adopt these healthy eating habits, you can maintain good physical and mental shape, and improve your productivity and concentration at work.
