Offices can have quite the reputation for contributing towards weight gain. With that in mind, it’s important to prepare a healthy lunch to take with you to stop the temptation of ordering or buying an unhealthy lunch nearby. 

But we appreciate that it's easier said than done, so here’s some inspiration…

Pasta

Pasta is a great lunch that can be eaten both hot and cold - just watch out for your portion control. We’d advise mixing up your pasta dishes with ingredients such as salmon, chicken, aubergine, peppers, garlic, eggs, mushrooms, courgette, tomatoes, carrots, and olives. 

To prevent it from being dry we’d recommend using low-calorie sauces such as tomato and basil, tomato and mascarpone or 2 tbsps of pesto.

Soup 

A winter favourite but there’s no need to subject it to one month! To convince you, we’ve listed some of The Spruce Eats’ favourite soups. 

Rice salads

Choose high-fibre brown rice and pair it with your favourite ingredients from the following list: salmon, chicken, lentils, beetroot, prawns - and then top it off with a delicious feta dressing and some cucumber. 

Homemade wraps

Flatbreads and tortillas are an excellent alternative to bread but if you’re looking to reduce your carb intake, you could always use some crunchy lettuce leaves. Now for the filling. We’d recommend the following from BBC Good Food:

We’re sure these tasty lunches will keep you fuelled for your working day and you’ll be getting plenty of recipe requests!


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In order to have a healthy relationship with food, we must remember that it is fuel. According to the National Health Service, “Eating breakfast has long-term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes.”