By Jim Taylor –

What is the most important thing for us busy office-working people when the clock says lunch? Well, the most important thing surely is to satisfy our hunger quickly, and to continue our work; however, the thing that may come as second for some people, should actually come as first: healthy lunch. It is crucial that we use our lunch break to consume the beneficial nutrients, properly and fully.

Easier said than done, right?

The first thought that crosses my mind when one says lunch is the problem we often encounter not having enough time to consume healthy nutrients. How is that possible? Firstly, we are mainly focused on the word hunger, and all we want is to fill our stomachs. Given that we do not think about the food we eat, most of us opt for fast and junk food. Secondly, even if we eat at restaurants, we choose those that are closest or cheapest or those where we can find a free table. Lastly, some people think about lunch breaks as an ideal time to eat snacks mostly because they can eat them while working. It is such an irony, right? In a word, we encounter many problems.


How can we change this? It is simple – we need to change our bad eating habits.

Although time-consuming for some, brown bag launches are one of the best ways to start eating healthy.  Yes, we need the time, but the benefits we receive from these delicious bags cannot be compared to the time we use to prepare them. There are many advantages of prepared lunches you are in control when it comes to fresh ingredients, portion size, food quality, and food health benefits.

Below you can find eight healthy lunches you will adore.

brown bag lunch

Low-Fat Chicken Salad

Enjoy the beneficial nutrients from this easy-to-make salad all you need is chicken breasts and celery.  Buy chicken breasts at your local drugstore or prepare your own the night before. Cube the chicken, add 2 tablespoons of light mayonnaise, chopped celery, and salt, and pepper to taste. There you go; you have your healthy lunch!


Tuna Pita Sandwich

Tuna is a perfect protein-rich sandwich filling. For this sandwich, you need


One whole-wheat pita pocket

One can of white tuna in water

3 tablespoons fat-free salad dressing

Tablespoon of horseradish mustard

1/4 cup shredded lettuce

1/2 tomato, sliced


Cut pita pocket in half, and toast it. Combine tuna with dressing and mustard until mixed well. For a perfect sandwich, stuff pita pocket with mixture, add lettuce and tomato.  Your body will have the energy it needs with this delicious lunch.


Grilled veggies and hummus wraps

This is excellent lunch for vegetarians, and all the others who love vegetables. If you are using grill for dinner, use it for your lunch the next day as well. Grill veggies (a few slices of onion, bell paper, and eggplant) and store them in refrigerator. If you wish, you can grill more vegetables. Combine the vegetables, and add one tablespoon of olive oil. Spread hummus over flatbread, add vegetables, roll up wraps, and top with two tablespoons of crumbled feat cheese.

Egg White Salad Sandwich

In order to get proteins, antioxidants, fiber and vitamin C opt for this sandwich.  You will need three chopped hardboiled egg whites, 2 tablespoons of plain hummus, ¼ avocado, tomato, and onion slices. Mix egg whites with plain humus and the rest of the ingredients. Use whole wheat bread. Make this great lunch that can also help you lower the cholesterol level (in case you have a problem with it).

Taco salad

For this crunchy salad, you will need
1/4 head lettuce, shredded

1/4 mango, cut into chunks

1/4 tomato, chopped

1/4 avocado, sliced

1/4 red onion, sliced

3 tablespoons limejuice

2 tablespoons olive oil


Arrange lettuce on plate, and top with tomato, avocado, mango, and onion. Garnish it with limejuice and olive oil and enjoy.


Simple lunch box

The ingredients you will need for this simple lunch are


1 slice whole-grain bread

Four slices smoked turkey breast



To make the sandwich, slice bread in half, spread mustard on each side, then layer turkey breast, lettuce and tomato between the halves.

Smoothie is a great addition to this sandwich, to make it you will need

1/2 cup frozen strawberries

One banana

1-cup nonfat milk

Combine frozen strawberries, banana, and milk together in a blender.

In five minutes, you will have an excellent energy booster lunch the energy that will last the day.
Asian salad

For the salad, you need

1 tablespoon low-sodium soy sauce

1 tablespoon of rice vinegar

1 tablespoon of canola oil

1 tablespoon of toasted sesame oil

1 head lettuce, torn

1 red bell pepper, sliced

1 cucumber

1 6-ounce can water-packed tuna

4 ounces snow peas, sliced

Take a large bowl; add soya sauce, vinegar, canola oil, and sesame oil and whisk together. Take another bowl and add lettuce, bell pepper, cucumber, tuna (drained) and snow peas.  Divide the salad in two lunch containers and refrigerate for up to one day in advance. The dressing refrigerate separately. Toss together before serving.


Peanut, Carrot and Snap pea Wraps

For the wraps, you need

1/4 cup peanut butter

1 teaspoon Asian chili paste

1 tablespoon reduced-sodium soy sauce

2 whole-wheat tortillas (9 in.)

1 cup shredded carrots

1 cup snap peas, sliced

Use a small bowl and whisk peanut butter, chili paste, soy sauce and 2 tablespoons of water. Divide mixture evenly between tortillas and wrap it. Top wraps with carrots and snap peas.


What you need to remember?

To keep your lunch healthy you need either to invest in your lunch box or to refrigerate once you get to work.


Lisa Metzgar

Nutrition Tidbits by Lisa Metzgar, PhD
LisaMetzgar, PhD,she received her BA in Biology from UCSD, is a certified Holistic Health Practitioner, and received her Ph.D. in Holistic Nutrition.

Lisa has taught body mind retreats in San Diego, Seattle, and Australia and currently has a practice in Reno, NV where she does nutrition counseling.Lisa's passion is to educate families about a healthy lifestyle.
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