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3 healthy lunch ideas

Nowadays, many people skip lunch as it seems to be just another office task to cram into some portion of their day. In today’s age of job insecurity and longer work hours even the typical 10 minutes desk-lunch is disappearing.

Not everyone is convinced that a lunch break is something important and some view it as an obstacle to getting to the end of the workday.  Skipping lunch seems like an efficient use of time and these days only a small percentage of workers are fully taking their 30 minutes or 1 hour break.

However, lunch is really important for us to get our head out of the computer and have a recharge of energy. Eating lunch provides a break from the activities of the day, nourishment to the body and reduces stress. Having a good midday break will keep the body and brain working efficiently through the afternoon.

Eating at regular intervals is also important for a healthy diet. It will raise blood sugar levels when focus and concentration are flagging.

Here are some of the benefits of having a healthy lunch every day.

 

Provides energy 

By midday, your energy levels from your breakfast are probably waning. Lunch is what will refuel your energy levels, which can lead to you making better choices with your body. This healthy habit may help you with a more successful workout and more significant weight loss.

Improves brain function 

People who take their healthy lunch every day, perform better at work and during workout.  By nourishing your brain, you’ll notice better cognitive function, coordination, memory and problem-solving skills.

Makes workout more effective 

Lunch is an important meal for everybody, but in particular for people who are committed to losing weight. That’s right! Lunch should never be forgotten if you want to lose those extra pounds or even just keep yourself healthy and in shape.

Whether you are committed to a strenuous routine or are performing moderate movements, lunch will refuel your body, improve the metabolic function and promote weight loss, fitness, and the development of lean muscle mass.

Elevates your mood 

A healthy meal should be packed with vitamins, minerals, and other essential nutrients that can ultimately balance hormone levels and lead to a more favourable state of mind.  This means that it can improve your mood as well.

So now that you know how important your mid-day meal is, it’s time to Keep your healthy eating regime on the right track.

We all know that scarfing down a boring sandwich in front of the computer is bad news. If you’re tired of the same old lunch routine, let us inspire you!

Dive into these 3 healthy lunch ideas to help you make the most of your lunch break and keep yourself fuelled and focused into the dreaded 4 o'clock hour.

 

3 healthy lunch recipes

 

Barley Salad With Almonds And Apricots

Rethink your regular bowl of greens and give your co-workers lunch envy with this gorgeous, easy-to-make barley salad with almonds and apricots.

Ingredients

  • 1 1/2 cups pearl barley
  • 4 1/2 cups water
  • 1 tablespoon canola oil
  • 1 red onion, thinly sliced
  • 3/4 cup dried apricots, sliced
  • 1/2 cup sliced almonds
  • 2 tablespoons chopped fresh parsley
  • 1 cup plain low-fat yogurt
  • 2 tablespoons honey
  • 1 lemon, juiced
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon salt

 

 

Instructions

Rinse barley in a fine sieve. Bring water to a boil in a heavy saucepan. Stir in the barley, and return to a boil. Cover, and reduce heat. Simmer until water is absorbed, about 45 to 50 minutes. Cool to room temperature.

Pour oil into a small skillet, and place over medium heat. Add onion, and saute until golden brown.

In a serving dish, combine barley, onion, apricots, almonds, and parsley. Toss.

In a small bowl, mix together yogurt, honey, lemon juice, cinnamon, turmeric, salt, and nutmeg. Pour over the barley mixture, and toss well to combine. Serve at room temperature.

 

G.R.E.E.N. Collard Wrap

Stop waiting in line for overpriced wraps or sandwiches that pack on double your daily calorie needs without providing you any nutrients. Try this easy to make and delicious green wrap.

Ingredients

  • 1 large collard leaf
  • ¼ avocado
  • Juice of 1 small lime
  • A pinch of cumin
  • A pinch of coriander
  • A pinch of cayenne pepper
  • 1 teaspoon spirulina powder
  • 1 small carrot, peeled and grated
  • 1 tablespoon hemp seeds
  • Salt and pepper to taste
  • 1 teaspoon pumpkin seed oil or olive oil (or healthy, plant-based oil of choice)

 

Instructions

De-stem the collard by cutting out the thick white stem in the centre very carefully with a paring knife. Scoop out the avocado flesh into a small bowl, then add most of the lime juice and the cumin, coriander, cayenne, and spirulina and mash together with a fork. Place the collard on a cutting board or plate and add the fillings vertically along one long side of the leaf, leaving a margin on each side, starting with the avocado mixture, then the carrots, hemp seeds, salt, and pepper. Drizzle with the oil and the remaining lime juice.

Fold the longer sides of the collard over the filling to cover. Then, from one shorter end, start rolling the leaf up until everything is covered, like a burrito. You can eat it as it is or slice it in half.

 

Chlorella Guacamole

Cook, eat, repeat. It's easy to put meals on autopilot when you're trying to pack your lunch, but monotony is usually responsible for weight gain. Shake up your mid-day meal with something different, a delicious chlorella guacamole.

Ingredients

  • 4 ripe avocados, peeled and pitted
  • 1 large tomato, diced
  • 1/2 onion, chopped
  • 1 lime, juice
  • ½ cup fresh cilantro, chopped
  • 1 garlic clove, minced
  • 1 jalapeno pepper, seeds removed & finely chopped (optional)
  • 1-2 tsp chlorella powder
  • ½ tsp salt
  • ½ tsp crushed black pepper

 

Instructions

Mash avocados with a fork. Add the remaining ingredients and mix until well-combined. Adjust seasoning as needed.

Serve with tortilla chips, whole grain toast, or any way you desire.

 

Bored with the usual ham and cheese sandwich? Have a look at our blog, we have plenty of recipes that will help you pack your lunch with healthy, delicious, energising, slimming, and totally satisfying recipes.

You can also download our free ebook “The healthy way to start losing weight – a guide for busy people”

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