What to Take to Work: Healthy Snacks

The modern pace of life often leaves us with little time for a full lunch. Office work, meetings, tasks, and deadlines can force us to snack on the go, or even worse, turn to vending machines with unhealthy snacks. However, Healthy Eating is important not only for maintaining health but also for sustaining energy and concentration throughout the workday. In this article, we will offer ideas for healthy snacks and meal-prep lunches, as well as share tips on how to avoid overeating in the office.

Ideas for Meal-Prep Lunches: Salads and Snacks

1. Salads in a Jar

Salads in jars or containers are a great way to bring a nutritious lunch to work. They are easy to prepare and can be made in advance.

• Quinoa and Vegetable Salad

  Ingredients:

  • Quinoa — 1/2 cup
  • Cucumber — 1 pc.
  • Cherry tomatoes — 6-8 pcs.
  • Sweet pepper — 1/2 pc.
  • Beans (canned or boiled) — 1/2 cup
  • Greens (parsley, dill) — to taste
  • Olive oil — 1-2 tbsp.
  • Lemon juice — 1 tbsp.
  • Salt, pepper — to taste

  Preparation:

  1. Cook the quinoa according to package instructions and let it cool.
  2. Dice the vegetables.
  3. Layer quinoa, beans, vegetables and greens in a container.
  4. In a small separate container, mix olive oil, lemon juice, salt and pepper — this will be the dressing.
  5. Add the dressing to the salad and mix just before eating.

• Chicken and Avocado Salad

  Ingredients:

  • Boiled or baked chicken breast — 100 g
  • Avocado — 1/2 pc.
  • Salad leaf mix — a handful
  • Cucumber — 1 pc.
  • Corn (canned) — 2 tbsp.
  • Greek yogurt or light sour cream — 2 tbsp.
  • Mustard — 1 tsp.
  • Lemon juice — 1 tbsp.
  • Salt, pepper — to taste

  Preparation:

  1. Cut the chicken and avocado into cubes.
  2. Mix the salad leaves, chicken, avocado, cucumber and corn in a container.
  3. For the dressing, mix yogurt, mustard, lemon juice, salt and pepper.
  4. Add the dressing to the salad before serving.

2. Healthy Snacks

• Vegetable sticks with hummus

  Cut carrots, celery and bell pepper into sticks. Put them in a container. Take hummus separately in a small jar. This snack is rich in fiber and protein.

• Yogurt with fruit and nuts

  Take plain Greek yogurt without any additives. Add fresh berries or fruits (raspberries, blueberries, sliced apple) and some nuts (almonds, walnuts). This will provide you with probiotics, vitamins and healthy fats.

• Nut mix

  Prepare a mix of different nuts and dried fruits at home: almonds, cashews, hazelnuts, raisins, dried apricots. A portioned packet of such a mix will help quickly satisfy hunger and give you a burst of energy.

• Whole wheat lavash rolls with filling

  Take whole grain lavash, spread it with cream cheese or hummus, add lettuce leaves, slices of cucumber, tomato and turkey or chicken. Roll up and cut into portioned pieces.

3. Hot Dishes in a Container

If you have a microwave at work, you can bring hot dishes with you.

• Buckwheat with Vegetables and Chicken

  Prepare buckwheat porridge in advance. Sauté chicken breast with broccoli, carrots and onions in a minimal amount of oil. Mix and divide among containers.

• Omelet with Vegetables

  Bake an omelet in the oven with spinach, cherry tomatoes and bell pepper. Cut it into pieces and take it with you.

How to Avoid Overeating in the Office

1. Meal Planning

• Cook food in advance: Plan your menu for the week and prepare portions in advance. This will help avoid spontaneous snacking on unhealthy food.

• Regular meals: Try to eat at the same times each day to maintain blood sugar levels and prevent strong hunger pangs.

2. Mindful Eating

• Eat without rushing: Take a break from your computer or documents when you eat. Focus on your meal and chew thoroughly.

• Listen to your body: Pay attention to signs of fullness. Don’t eat just because the food is nearby.

3. Portion Control

• Use small containers: This helps avoid portions that are too big.

• Don’t keep lots of food on your desk: Put extra foods in the fridge or a cupboard to avoid the temptation to snack excessively.

4. Avoid "Office Traps"

• Sweets and baked goods: Offices often have cookies, candies, and other communal sweets. Try to decline or limit your consumption of such products.

• Coffee and sugary drinks: Excessive coffee with sugar or cream, as well as sweet sodas, add unnecessary calories. Choose water, green tea or herbal infusions instead.

5. Healthy Snacks on Hand

• Fruit and berries: Keep an apple, banana or a small container of berries at your workstation.

• Nuts and dried fruits: They will quickly satisfy hunger and provide your body with healthy fatty acids and vitamins.

• Yogurt or kefir: A small cup of fermented milk product will support gut flora and give you a feeling of fullness.

6. Physical Activity

• Take stretch breaks: Every 1–2 hours, get up, do a light warm-up, or walk around the office.

• Use stairs: If possible, take the stairs instead of the elevator.

7. Colleague Support

• Make arrangements with colleagues: Perhaps among them are those who also want to stick to Healthy Eating. Support each other, exchange recipes and ideas.

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Healthy Eating at work is the key to excellent well-being, high productivity and a good mood. By preparing healthy meal-prep lunches and snacks in advance, you can avoid overeating, save money and time that would otherwise be spent looking for food outside the office. Listen to your body, choose quality products and enjoy your food mindfully.

We wish you productive workdays and delicious snacks!