A Quick Guide to Healthy Lunches for Remote Workers 

Working from home is a luxury for most. The ability to roll out of bed and sink our teeth into our job at a pace that works for us is not something that previous generations would have ever thought possible, or even practical. With no commute, remote workers can wear comfy clothes all day and have the freedom to dip in and out of work as it suits them best (as long as they get everything done on time), there are very few downsides to this contemporary way of working. 

Few, but not none. 

Arguably the biggest challenge for those who call their office home is finding the right balance between eating a nutritional, healthy lunch and snacking on tidbits from their cupboard. It’s easy to grab some chips or a chocolate bar – and not a problem now and then – but your body won’t thank you for it if it becomes the norm.

The USDA currently recommends that the average woman should consume between 2,000 to 2,400 calories a day. For men, it’s slightly more, sitting at 2,400 to 3,000. With a normal chocolate bar consisting of 550 calories (representing more than 25% of daily intake for women and nearly that same figure for men), it’s not hard to see how remote working could quickly see your health standards slip. 

But how do you counter falling into this health trap? In this guide, we’ll look at some ways to properly portion out your lunches, as well as provide examples of recipes that won’t leave you feeling like your dietary habits have taken a hit. 

Mix and match 

The first approach we’ll assess is the “mix and match” method. This involves taking one item from each of the primary food groups and combining them to form a perfectly balanced lunch. 

Here are some examples of healthy additions you could include from each group: 

• Protein. Greek yogurt, nuts, cheese, turkey, chickpeas, shrimp, eggs.
• Starch/Carbohydrates. Granola, whole grain crackers, sourdough bread, rice, whole grain pancakes, pasta. 
• Vegetables. Bell peppers, cucumber, lettuce, sweet potatoes, carrot sticks, snap peas, broccoli. 
• Fruit. Strawberries, raspberries, peaches, kiwi, blueberries, melon, cherries, apples. 

By bringing together a combination of one of these items, you’ll be able to ensure you’re getting all the nutrition you need. If you like, you can also factor in the 5 types of ‘taste’ as well: Sweet, Salty, Bitter, Sour, and Umami. This can make matching healthy foods more fun and yummy. And if you’re not sure where to find that last taste in the list, do your research into Umami foods and you might find you consume it all the time! But how do you portion your sizes properly? The next method can work perfectly in tandem to answer that question.

The Plate Method 

Another tried and tested way to stay on top of your nutritional needs is by using the “plate method”. For those who struggle with knowing how much to put on a plate, this is a great way to make sure you’re always eating enough, but never too much. 

It’s an easy process:

1. Find a normal sized plate
2. Fill half the plate with vegetables
3. Fill ¼ of the plate with protein 
4. Fill ¼ of the plate with carbohydrates (the starchier element)
5. If you need to, have one piece of fruit on the side 

This is a method that works not only for lunches but also for dinners and breakfasts. 

Inspirational healthy lunch ideas 

While the previous methods are a great way to put together a quick and easy lunch, you may be someone who struggles to know what food pairs well together. 

Here are some well-rounded, quick, and easy recipes for anyone looking for healthy lunch inspiration: 

• Buffalo Chicken Grain Bowl. Serve chicken thigh with couscous, sliced carrots, and a honey-mustard vinaigrette. 
• Chopped Cobb Salad. Combine iceberg lettuce, celery, carrot, a hard-boiled egg, and chicken. 
• 3-Ingredient Chickpeas with Kale & Sun-Dried Tomatoes. As the name suggests, this dish sees chickpeas, kale, and sun-dried tomatoes thrown together, with a small amount of oil from the jar of tomatoes used as a dressing. 
• A Fruit, Veg, and Cheese Platter. Allowing for more customization, create a platter using a plate and the ingredients of your choosing. 

Do you feel better prepared to rustle up some healthy lunches while you work from home? Make sure to check back on this handy guide whenever you need inspiration for prepping a nutritious midday meal.