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10 Easy Healthy Work Lunches

Kate Freeman

What do you think of when I say: healthy work lunch?

If you’re dreading the thought of eating a tuna salad for lunch, again, then dread no more. I’ve got 10 fabulously healthy and delicious lunches to brighten up your day and if consumed as part of a healthy, balanced day – these lunches are all weight loss friendly! Get to it!

Mini Quiches

Make these little guys in advance and then just grab and go. They’re a fab low carbohydrate option (if that works for you) and delicious with a green salad and basic vinaigrette. I’ve got two recipes for you to try: Chicken and Ham & Spinach.

Tuna Pasta Salad

I know that I just bagged out tuna salad before, but that’s because I’m not referring to this little combo! It’s a filling, vegetable-rich meal that takes less than 10 minutes to make. You can also make a big batch and eat it over 2-3 days. Recipe.


Due to unnecessary bread hating, sandwiches get forgotten. Not to mention what years of cheese and vegemite through primary school can do to a person. Actually, my school sandwich experience was devon and sauce. Who’s with me?

Anyway, to revive the sandwich and ensure that they’re packed full of nutrition, I’ve put together 5 winning sandwich combos. My personal favourite has haloumi in it. Yes it does.

Cracker Combos

Rice cakes, vita wheats, cruskits – crackers can be a great option, but you’ve got to top them with nutritious whole foods to boost the goodness. Check out these cracker topping combos for heaps of easy ideas for work lunches and snacks.

Spinach & Pumpkin Muffins

These little babies are super easy to make and if you eat 2-3 of them plus a big green salad, you’ve got a tasty, easy lunch that you can grab and go. Recipe.

Chicken Soup

Make up a batch of this, divide into containers and bring to work with some rye bread or crusty sourdough. You won’t regret it. It’ll be an amazing, warming, comfort food lunch packed full of nutrition! Plus, when you put kale in food it makes you feel healthier (*jokes*). Recipe.

Feta and Grilled Vegetable Pasta

I love pasta. And you can too. If you’re worried about your weight, the key to eating pasta and not overdoing it is packing your meal full of vegetables. That way you’re filling up on roughage (fibre from the vegetables) rather than feeling stuffed from a stomach full of carbohydrate. If you still don’t believe me, follow this recipe and give it a try. It’s tasty comfort food and I know you’re going to love it. Follow the portions in the recipe, divide it into four containers. Easy peasy.

Curry in a Hurry

Making food in advance and then dividing it into containers is one of the best organisation tips I’ve got for healthy eating when you’re busy. Try this slow cooked chicken korma – it’s really yummy.

Supermarket Grabs

Ok, so you didn’t bring yourself any lunch today. Bugger. Or you’re like me and you prepared your lunch only to leave it at home. And you do it, like, every single day of your life (ohhh so much struggle with my silly absent minded brain). Anyway, sometimes you don’t have lunch, but you do have access to a supermarket. What do you get? Here are some ideas:

Grab a BBQ chicken, a small tub of tabouli and a some hummus – it’s a delicious, healthy meal rich in fibre, healthy carbs and protein. Also, you’ll have enough left over to eat it for tomorrow’s lunch! Bonus! Or it’s a great meal to share with some workmates.

Grab a packet of wholegrain (high fibre) wraps. Head to the deli and get a handful of shaved roast beef or ham off the bone. Then head into the vegetable section and get a bag of baby spinach and an avocado. Lunch done.

Cafes, Takeaway and Restaurants

Sometimes you’ll buy takeaway or grab something from your local cafe. That’s cool. Dining out is super enjoyable and no-one agrees with that more than the HerCanberra team!

If it happens regularly and you’re worried about your weight, you’ll need to become restaurant/cafe savvy and learn how to make good choices. It just so happens that me and my team from The Healthy Eating Hub created a FREE ebook on healthy dining out in Canberra! Download it here!


Kate Freeman

Kate Freeman is a Registered Nutritionist and the founder and managing director of The Healthy Eating Hub. Kate’s healthy eating philosophy is all about whole, fresh foods, being realistic about life and creating long term healthy eating habits. She doesn’t believe in detoxes, fad diets or quick fixes. Once you’ve finished working with Kate, you’ll be empowered to feed yourself well for the rest of you life! More about the Author