5 Ingredient Work Lunches

Let’s be honest, lunch can often take a back seat (and an unhealthy turn) when work gets busy.

Exceeding the standard 40-hours in one work week has been shown to negatively impact healthy eating. This is concerning given the vast impact our diets have on things like brain function, aging, and development of chronic disease.

With only 5 main ingredients, these meals are simple and healthful. We’ve suggested some cheeky toppings to up the goodness and yum-factor.

The Goodness Bowl

This bowl has it all—protein and carbs to keep your brain going, iron, healthy fats, and calcium. Add the optional toppings to increase Omega-3s, antioxidants and iron uptake from your greens.

Ingredients:

  • Half a tin of chickpeas – drained and rinsed

  • 1 cup of greens – cooked kale or fresh baby spinach

  • 1 cup roasted sweet potato

  • Half an avocado

  • 1 tablespoon of unhulled tahini

Optional toppings:  

  • 1 tablespoon hemp seeds

  • ¼ teaspoon smoked paprika to stir through chickpeas

  • Squeeze of lemon

  • Salt and Pepper

Method:

  1. Peel, cube and roast the sweet potato the night before work.

  2. If using kale, cut off the leafy parts (discarding the central stems), run a knife through them and cook while tossing in a pan over medium-high heat until wilted. Add salt and pepper.

  3. Drain and rinse the chickpeas. Toss with smoked paprika if using.

  4. Pack ingredients for the next day.

  5. At work, place ingredients next to each other in a bowl.

  6. Add diced avocado and drizzle everything with tahini.

  7. Add lemon to your greens and hemp seeds over everything if using.

Easy-to-love Falafel Wrap

Don’t be stingy with the hummus—it gives your wrap a creamy texture. The optional toppings will help you up your veggie intake, but these wraps pack flavour on their own.

Ingredients:

  • 3-4 store-bought falafels

  • 1 handful rocket or spinach

  • Quarter of an avocado

  • A good dollop of hummus

  • 1 multigrain wrap

Method:

  1. Remember to place all ingredients to one side of the wrap so you can easily roll it up.

  2. Start by spreading a good amount of hummus over half the wrap.

  3. Add your greens.

  4. Cut up avocado and place on top.

  5. Add extra veggies if using.

  6. Finish by placing microwave-warmed falafels on top and wrapping it up!

Optional toppings:

  • Diced tomato

  • Diced cucumber

  • Shredded carrot

Taco Tuesday with a Spin

We’ve used lentils as a base for these little guys. They are precooked which means you can whip these up easily at work. Lentils give you that satiating protein and mouth-feel of meat-mince without the cholesterol.

Ingredients:

  • 3 Mini wholegrain tortillas or hard shells

  • Half a tin of brown lentils – drained and rinsed

  • Tomato salsa

  • Shredded lettuce

  • Diced cucumber

Optional toppings:

  • Diced avocado

  • Cilantro

  • Hot sauce

  • Salt and Pepper

Method:

  1. The night before, mix the lentils with some tomato salsa allowing the flavours to marinate. Add salt and pepper to taste. If short on time, do this step before you assemble.

  2. Once at work start by putting your lettuce down first.

  3. Heat the mixture up in the microwave for about 30-60 seconds. Place on top of lettuce.

  4. Top with veggies, and optional topping.