You could argue that carelessly snacking at work is one of the worst overall practices as far as health is concerned. There are various reasons for that, but mostly it comes down to the fact that when you’re snacking at work, you’re probably eating a bunch of processed, on-the-go food. You probably don’t know the calorie count of everything you’re eating or the refined sugar content, either.
To turn the tides on this unfortunate habit, here’s a look at some simple ideas for healthy and filling lunch options you can prepare at home and eat at your desk.
Meat-free chicken wraps
Wraps are one of the best lunches to eat at your desk, since they’re so convenient and mess-free.
To make a filling delicious meat-free chicken wrap, follow these steps:
- Mix 110g of cheese spread in a bowl with 1 medium grated carrot and 15ml of cumin.
- Spread the mixture evenly across 4 whole-wheat, 8-9-inch tortilla wraps, leaving 2 inches bare at the bottom of each wrap.
- Place 2 lettuce leaves onto the cheese mixture on each wrap.
- Take 2 cooked, meat-free chicken fillets and divide them evenly between the 4 wraps, placing the chicken on the lettuce.
- Cut 1 medium courgette and 1 medium red pepper into appropriate chunks and place on top of the meat-free chicken, on each tortilla.
- Fold the wraps, starting with the bottom, then one side followed by the other.
Egg-fried rice pot
Not only is a meal-in-a-jar a versatile way ensuring that you avoid any mess at your desk, but it’s also a great way of combining different flavours simply and effectively. Here’s one idea using egg-fried rice:
- Boil some basmati rice on the stove.
- Add some extra virgin olive oil to a pan and set it to medium heat.
- Add a mixture of chopped onion and garlic to the pan and fry until softened, then add several whisked eggs to the pan.
- Add the rice to the pan as the egg begins to scramble, stirring well. Drizzle with soy sauce.
- Fill an old jam jar with the egg-fried rice and add your preferred toppings. Grated cheese, olive oil, cream, avocado, or fish are all good options.
Chia seeds are a high-nutrient low-calorie food, full of protein and fibre. A single 28 gram serving of chia seeds contains around 30% of your recommended daily allowance of manganese, magnesium, and phosphorus, while also being absolutely packed with antioxidants.
Here’s a simple and delicious recipe for chia pudding:
- Add 2-3 cups of water to a blender along with ¼ teaspoon of salt, ¼ cup of hazelnuts, ¾ cup of cashews, ½ teaspoon of vanilla, 3 tablespoons of agave syrup, and ½ a teaspoon of cardamom.
- Blend the mixture.
- Transfer the mixture to a bowl and add a ¼ cup of chia seeds, then stir together well.
- Place the mixture in the fridge overnight.
- The chia seeds will absorb most of the moisture from the mixture. You can add fruit to the dessert or eat it as is.