Eating For Wellness In The Workplace
We all want to eat well, but that can sometimes be hard to fit around a busy work schedule. A well-balanced diet with a mix of complex carbohydrates, healthy fats, protein, fruits, and veggies helps us keep mentally and physically well, as well as satiating our hunger.
There are plenty of tips and tricks available to make evening meals easier when you return home from a busy workday, including a range of produce boxes and recipe subscriptions - but what about the workplace lunch?
Having something nutritious, tasty, quick to prepare and easy to eat at work is essential. Prep your tupperware, and get ready to make a note of some of our favourite workplace lunch recipes below.
Smoked Salmon, Avocado, & Rocket Salad
This classic bagel combination can curb your hunger for the afternoon, and optimise your mental and physical performance. Here’s how.
Smoked salmon is a great protein source, with 18g of protein per 100g serving. Protein is the most efficient of all food groups in satiating hunger and keeping us full, whilst also helping the body repair and build muscle.
Salmon is also high in a range of vitamins and minerals - including 86% of the average daily requirement of Vitamin D, and 136% of the average daily requirement of Vitamin B12 per 100g. Vitamin D supports healthy bones, teeth, and muscles, reduces inflammation in the body, and supports the immune system. Vitamin B12 supports healthy brain and nerve function and helps create red blood cells - which could reduce feelings of fatigue.
What about the greenery? Well, avocados are a reliable source of healthy fats, high in magnesium and potassium. Magnesium can help reduce muscles aches and tiredness, while potassium helps regulate blood pressure, the nervous system, and reduce the risk of hypertension and stroke. The high fibre content of the rocket can ensure you feel fuller for longer, whilst the complex mix of vitamins, beta-carotene, and glucosinolates can protect against disease, optimise all bodily processes, and improve and maintain eyesight. Quite the cure for a salad, right!?
Lentil Soup with Lemon and Turmeric
If you’re looking for a bulk meal you can cook up to last you through the week - without sacrificing your tastebuds - a lentil soup with lemon and turmeric may be the way to go.
Whatever colour lentils you choose, you’ll be picking a starchy cupboard stable that’s packed with fibre, B vitamins, iron, and protein, whilst low in fat - and low in cost. The herbs, spices, and veggies in this easy soup have some great nutritional benefits for wellness and focus, too - not just bulking out your meal.
Onions are particularly high in Vitamin C, a key vitamin in regulating immune health, boosting collagen production for healthy skin and joints, and encouraging tissue repair. The antioxidants and compounds found within onions also help fight inflammation and decrease cholesterol levels.
As for the herbs and spices, parsley is a rather under celebrated nutrient. Just 30g of parsley contains 108% ADR of Vitamin A, and 547% ADR of Vitamin K, as well as high levels of antioxidants and antibacterial compounds. Turmeric, on the other hand, may be more familiar to you for its nutritional properties, as its active ingredient curcumin is known to be an incredibly strong antioxidant and strong anti-inflammatory.
Blueberry & Banana Smoothie
If you prefer a lighter lunch or you’re often on the move, a nutrient dense blueberry and banana smoothie may be the choice for you.
Blueberries have a super high antioxidant level, which can help combat chronic or longer term diseases. They’re also high in fibre, meaning you can stay full and focused long past lunch, and great at helping regulate blood sugar levels. Their specific antioxidant compounds can also help maintain eye health, which is essential if you’re used to staring at a computer screen for most of the day.
Bananas are high in soluble fibre, which makes for slower and more regulated digestion, meaning longer satiation. They also boast a high potassium content which can lower blood pressure and decrease risk of stroke or heart disease.
Meal Prep To Live Well
A lentil soup can be a great Sunday evening prep for the week, whilst a salmon and avocado salad, or fresh blueberry and banana smoothie, can keep you nourished and focused on the days you have a little more time.
Take these recipe ideas and get ready for your simplest, most nutritious meal prep yet - and get ready to reap the benefits.
