How Do You Pack a Healthy Office Lunch?

Aug 05, 2021

Are you thinking about packing your lunch for work but don’t know how to start? Don’t worry, we’re going to tell you a few tips and tricks that will help you make a habit of packing a healthy office lunch that will help you stay productive throughout the day.

Bringing your own food to work will not only keep your energy levels high and boost your productivity, but it will also help you save money. Snacks are important too, so packing the right ones along with your lunch will ensure you eat healthily and avoid cravings for unhealthy foods.

Tips for Packing a Healthy Office Lunch

1. Plan in Advance

Pre-planning can make things a lot easier for you by helping you to avoid the last-minute hassle before you go out to work. Plan up your office lunch for the next day and prepare and pack your lunch before going to bed. There are plenty of meals you can keep in the fridge during the night without compromising their safety and taste.

Wake up, get ready for work, grab your bento box and off you go. This habit will save you time and energy in the morning.

2. Pack Light Meals

Avoid packing oily food as it’s bad for your health. Plus, it usually takes longer to prepare. Try to choose healthier options such as wholesome food and avoid processed foods. Eating foods loaded with fat will only make you feel heavy throughout the day at the office.

You can consider taking different salads to work, or combine them with some rice or lean meat or fish. Eating light will boost your energy levels without feeling post-meal grogginess.

3. Cook Over Weekend

If you’re too busy to prepare and pack your office lunch every day, you may want to try cooking your meals over the weekend and freeze them. This will save you valuable time during the workweek. So, prepare larger quantities of beans, proteins, grains, and sauces to mix and match for lunch.

Foods such as avocadoes, eggs, good cheese, Greek yogurt, cooked grains, cured meat, and hummus take little time to prepare so feel free to include them to stretch your menu.

4. Choose the Right Lunch Box

right lunch box

Planning your meals and preparing them is just one part of the packing process. What you need to have is the right lunch box that will ensure you enjoy your meals the best way possible. Bento boxes are the perfect choice for packing meals consisting of several ingredients that are better to keep separated.

This type of lunch box has multiple compartments that allow you to separate the wet from the dry, the savory from the sweet, and the cold from the warm. It also allows you to pack sauces and dressings in one place with the other ingredients without making a mess.
Make sure you fill each compartment with something and pack it tightly to prevent the foods from mixing together in case your bento box tumbles around in your bag.

5. Use Your Leftovers

Leftovers can make an entire meal when you don’t have time to prepare lunch for work. So, instead of throwing that last bit of salad into the bin, use it to make a delicious burrito to take to work the next day. Other great office lunch ideas made with leftovers are soups, salads, stir-fries, chili, and pasta.

6. Pack Snacks

Healthy snacks can help prevent your energy levels from dropping between meals. Packing your own little snacks is so much better than relying on coffee shop treats or vending machines. For example, you can pack a few whole-grain crackers with a hard-boiled egg, steamed edamame, vegetable sticks with black bean dip, Greek yogurt with berries, apple slices with almond butter, etc.

Keeping non-perishable snacks at hand will help you stick to your healthy diet when you don’t have time to pack them. Examples include light tuna which goes well with whole-grain crackers, homemade trail mix, homemade fruit cups, unsweetened cereals with high fiber content, etc.

7. Consider Sandwiches

sandwiches for lunch

Sandwiches are one of the easiest office lunches that don’t require much time or effort. They make the ideal lunch for work when you lack time or creativity for something more complex. But, they can easily get boring for you, so it’s good to know a few tips to keep them interesting.

For example, use different spreads, such as tzatziki, salsa, lower-fat mayonnaise, hummus, or mustard, different breads, such as tortillas, pitas, whole grain bread, flat breads, small dinner rolls, mini bagels, English muffins, or pitas, and mix different ingredients, such as arugula with egg salad, or avocado and roasted turkey.

8. Consider Cost-Effectiveness

Choose recipes for lunch at work that are cost effective. This means meals that look and taste amazing, and made with ingredients that are inexpensive.

If one of the reasons why you want to start packing your office lunch is to save money, buy your ingredients in bulk and use them for multiple different recipes.

Lunch Ideas for Work

Here are some great ideas for lunch at work to inspire you:

  • Avocado Chicken Salad
  • Kale, Farro, and Chickpea Salad
  • Hummus and Veggie Sandwich
  • Ham and Arugula Sandwich
  • Chicken and Asparagus Lemon Stir-Fry
  • Roast Beef Roll-Ups
  • Bean and Sausage Casserole
  • Buffalo Chicken Wraps with Celery and Blue Cheese
  • Creamy Pasta with Raisins and Broccoli
  • Turkey Chilli


If you wonder how to pack a healthy office lunch, look no further. We give you a few tips and ideas to help you eat healthily even on your busiest workday.

Article Posted In: Office Lunch

Tags: office lunch, healthy lunch in office, healthy office lunch ideas, office lunch menu ideas

Milena Popova

Milena is an ESL teacher with over 7 years of experience in writing articles on her favorite topics - food and health. In her free time, she loves trying out new recipes, reading, listening to music, and walking in nature.

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