Simple Guide on How to Pack a Healthy Lunch for Work and Long Days
If you learn how to pack a healthy lunch for work you will save money, be full all day and not ruin your progress at the never ending potlucks.
Trust me, I’ve been there. I’ve worked 10 hour shifts at a job that seemed to have potlucks weekly and treats every other day. Since I didn’t pack my lunch correctly, I always gave in to temptation and ate all the carbs. Can you guess what happened? Massive weight gain while I sat at my desk for 10 hours!
So, that’s why I’m here to show how to avoid that and pack a healthy lunch!
Table of Contents
What You Need to Pack a Healthy Lunch
Meal Prep Lunch Bag
There is really only one thing you need when it comes to packing a healthy lunch, a great lunch bag with multiple food containers.
I personally use the Jaxx Fitpak because it already comes with 6 containers, an ice pack, a shaker bottle and a supplement (pill) box that all fit perfectly in the bag.
To top it off, the bag is small enough to fit in the fridge at work– it’s not huge like other meal prep bags.
So, for the low price, it’s better than buying everything separate and way more convenient.
How to Pack a Healthy Lunch for Work
What type of food to pack and how much
On a regular day, you want to have at least:
- 3 servings of vegetables
- 4 servings of protein
- 2 servings of fruit and
- 1 serving of healthy fat
- 2 servings of good carbs
So what you want to do is deduct what you’ll be eating for breakfast and dinner from your count. For example:
- Breakfast- 2 eggs (1 protein), whole grain toast (1 carb), avocado (1 healthy fat), side of berries (1 fruit)
- Dinner- Steak (1 protein), corn tortilla (1 carb), asparagus (1 vegetable)
That tells me I’m going to be missing 2 servings of protein, 2 servings of vegetables and 1 serving of fruit. So, that’s exactly what I’m going to pack for lunch!
I’ll even throw in extra veggies to snack on incase I get hungry again because more veggies will never hurt you (unless you’re deep frying them or drowning them in fat).
In the picture above, here is what I have:
- 1 cup of green beans
- 4oz chicken breast
- 1 cup of carrots
- 1 cup of cherry tomatoes
- 1 cup zucchini
- 4 turkey meatballs
- 1 cup of apples
This gives you enough to keep you full for an 8 hour day.
You also have to remember to drink your water! If you’re thirsty, your body can confuse it for hunger causing you to overeat. You can even flavor your water to make it more enticing.
It really is that simple!
Packing a healthy lunch shouldn’t be something stressful.
Just remember to plan in advance.
Think of what you’re going to be eating for the breakfast and dinner, then eat the rest while you’re at work.
You can take an hour on the weekend and steam a bunch of veggies at once so you have enough for the week. While your veggies are steaming, bake your protein.
And while all of that is being done, chop up your snacks!
Clean Eating Meal Plans
Are you overwhelmed by the planning portion? I get it, I’ve been there too!
If you need help with healthy meal planning, you can get your 21 day clean eating meal plan today.
The meal plan includes 21 days of meals planned out for you and already portioned out. Calories are already counted and weekly grocery lists are included along with recipes for everything.
This takes away the stress of having to plan your own meals.