You eat lunch at work every day and you inevitably have to take your meal with you… I imagine you’re sometimes short on ideas.
Organization is key to eating a balanced lunch every day. And not giving in to the bakery panini with its chocolate lava cake (we saw you!).
Tips for getting better organized
Try batch cooking
What if you tried batch cooking? You may already have heard of this method for cooking almost all of the week’s dishes in advance.
By applying this principle to your cold lunches, you save valuable time while still eating a balanced meal. You can, for example, cook your vegetables in advance and store them in a glass jar.
All you’ll need to add the day before or the same morning is rice, some seeds, cubes of cheese, and a dressing to make a salad that’s ideal for taking with you.
You can also cook larger quantities in the evening to eat your leftovers the next day at lunch. In those cases, choose meals that can be eaten cold the next day without too much trouble. I recommend quiches, vegetable stir-fries, buckwheat pancakes…
Think about lunch boxes and glass jars
To make your lunch a moment of pleasure as well, invest in an insulated lunch box. It’s perfect for keeping your meal until lunchtime and handy for storing your cutlery.
You can also reuse glass jars that make perfect containers for mixed salads. However, keep in mind that if you have a cafeteria at work, some studies have shown the benefit of eating there every day at lunchtime to ensure a balanced meal.
Also read | The 10 Best Slimming Programs and Boxes
4 salads to customize
Salad is the classic cold lunchtime meal that’s easy to eat at work. It reinvents itself with the seasons.
And if melon, mozzarella balls, and cucumber make an appearance in summer salads, in winter you can play around with sweet potato, cabbages, and canned vegetables!
Whole-wheat pasta salad
Mix whole-wheat pasta with fresh vegetables: tomatoes, cucumbers, and bell peppers. Add nuts or seeds, and a yogurt-and-lemon vinaigrette for a complete meal.
Seeds will provide omega-3s, and whole grains with vegetables will give you the essential fiber to keep you going until your next meal.
Brown rice salad
After cooking your brown rice, mix it with roasted vegetables (eggplant, zucchini, bell peppers, …), strips of chorizo or turkey, nuts, fresh herbs, and a vinaigrette for a fiber-rich meal.
You can absolutely use canned or frozen vegetables to help you vary your meals year-round.
So, green beans, lentils, chickpeas, corn, and red beans are all items you should always keep canned in your pantry.
Homemade Quinoa Bowl
Quinoa is a protein-rich pseudo-cereal that is perfect for a cold meal. These grains are light and add a new texture.
You can pair most foods with it! But I prefer quinoa salads in a tabbouleh style with lots of mint, parsley, cucumber, tomato and a few raisins.
Bento box
Originating from Japanese culture, the bento expresses a desire for aesthetics and whets the appetite through the play of colors and textures of the foods presented. Thus, we will do everything possible in our bento box for maximum visual and gustatory pleasure.
You can roll an omelette, add avocado, a bit of sticky rice, zucchini spaghetti and feta cubes, for example.
2 meals to eat with your hands
Do you prefer meals without utensils for more convenience and speed? Here are some ideas for cold meals to eat with your fingers.
Cold wraps
Fill tortillas with grilled vegetables, pieces of chicken or turkey, and shredded cheese. Prepare a light sauce for an easy meal to take on the go.
There are wheat or corn wraps. But you can also make them yourself by blending 200g of white wheat flour, 250g of cooked butternut squash, 5g of baking powder, 5ml of olive oil and 3g of salt. Your tortilla dough is ready and light.
Croque-monsieur-style sandwiches
Use whole wheat bread or a good sourdough, cheese and slices of ham for a tasty sandwich.
Cold soups
A refreshing and very healthy option for lunch! Gazpacho, for example, is a cold tomato soup.
You can also blend a cucumber, an avocado or other vegetables with fresh herbs and olive oil. Keep it in mind!
One last tip! For your cold midday meals, don’t forget that they are probably one of the most anticipated meals of your day. You’ve likely had an intense morning and the afternoon can be long until the evening meal. So prioritize meals with fiber and protein to maintain your energy.
