For those days when you are in a pinch and life is just too hectic to meal prep, here are 5 easy and healthy no-cook lunch ideas for work that you can take to the office to help keep your healthy eating on track.

Whether you are single, a mother of two, or a broke student trying to make ends meet, lunches seem to be the last thing on everyone’s mind. Of course, there are lots of great meal prep ideas you can do to ensure that you have healthy meals ready for the week, but sometimes life just gets the best of you so the simpler you can keep things the better.

When it comes to packing a healthy lunch, there are a few simple guidelines I like to suggest to ensure that your meal is well-balanced (while still being simple) to help keep you full and focused for a day of work.

In order to create a well-balanced meal, the best thing to do is include all three macronutrients; a good source of protein, some healthy fats, and good-quality carbohydrates in the form of vegetables and/or fruits. This is easier done when cooking, but it is actually still pretty easily done when you can’t cook at all.

There are lots of easy-to-find foods and shortcuts that you can take at the grocery store or in your own kitchen to help you save on time while still keeping nutrition in mind. Although I don’t work in an office now, when I did ,I always kept a few super simple no-cook work lunch ideas in my back pocket so I could just grab and go in the morning, or pack lunch in five minutes when I got home after a long day of work. So here are my top 5 favorite no-cook work lunch ideas for those mornings when you just don’t have the time and need to get out the door.

List of Easy No-Cook Lunch Ideas

Here are 5 easy no-cook lunch ideas you can whip up tonight and enjoy at work tomorrow.

1. Can of Tuna + Leafy Greens + Tomatoes + Avocado

This is such a quick and easy lunch to toss together, and I personally ate this particular lunch all of the time when I was working in an office. The key to this no-cook lunch idea is that you really have to commit to doing as little work as possible, honestly.

To make this super quick to put together, simply keep a box or bag of pre-washed leafy greens and a pint of cherry tomatoes in the fridge, some avocados on the counter, and a can of tuna in the cupboard. In a big container, combine a bunch of leafy greens and a handful of cherry tomatoes, and bring an avocado and a can of tuna to work with you.

At the office, you can combine all of the ingredients to make a tasty tuna salad. Just be sure to leave a bottle of salad dressing in the office fridge (so you don’t have to carry it back and forth), make sure the office kitchen has a can opener, and lunch will be ready in no time.

2. Hummus + Vegetables + Nut Butter + Apple

Hummus is often considered more of a snack, but in reality, there is no reason why it can’t be used in a healthy lunch; made of chickpeas and tahini, it is loaded with complex carbohydrates, plant-based protein, and healthy fats. Plus, there are tons of different flavors available at most grocery stores!

To ensure this meal is filling enough, simply increase the serving size of hummus and add lots of sliced vegetables to create a deconstructed salad (if you will), and pair it with nut butter for added fat to help keep you going all afternoon.

When it comes to types of nut butter, the options are truly endless, as you can buy everything from peanut butter to almond butter to pecan butter and combinations of all three and more. Just be sure to choose an all-natural nut butter to ensure that there are no added sugars or refined oils, so you are actually eating butter made of nuts, not sugar butter with some nuts in it.

3. Hard-Boiled Eggs + Olives + Vegetables + Berries

I know what you are thinking, “Red, you have to cook hard-boiled eggs, so this meal doesn’t count as one of your no-cook lunch ideas”. On the contrary, my friend, almost every grocery store now carries pre-cooked boiled eggs, so you don’t even have to do it yourself!

Hard-boiled eggs often come in little packs of two and can be found in the cheese or take-out section, so just have a little browse at your local supermarket. Paired with olives, boiled eggs will give you a boost of protein and lots of healthy fats between the two to keep your blood sugar balanced, your mind sharp, and keep cravings at bay for the rest of the afternoon.

Plus, the vegetables (buy them pre-cut if you need to) and fruit give you a little source of carbohydrates for a boost of energy, and if you are feeling extra hungry, just add an extra egg or two.

4. Bean Salad + Vegetables + Cheese + Nuts

In addition to tuna salad, this was also one of my go-to no-cook work lunch ideas when I worked in an office. Canned beans are really easy and inexpensive to find, and although you can buy individually canned beans, it’s also really easy to find canned bean medleys.

A lot of these options pair several types of beans together, marinated in a simple dressing with some herbs and spices to give them a little flavor. You can eat them right out of the can if you want, but I prefer to rinse the excess brine off a little bit.

Beans serve as a good source of plant-based protein, and when paired with vegetables, cheese and nuts, you have a complete balanced. And packed in these DALCICI Stainless containers, it’s like a little cheese board to go.

5. Deli Meat + Lettuce + Vegetables + Guacamole

Deli meats have a really bad reputation, and although many of them are less than ideal, some types can certainly be used from time to time. If you want to use a deli turkey, chicken, or roast beef, be sure to look for all-natural versions with limited added sodium and added sugar.

They are convenient to have on hand for a simple source of protein, and you can eat them on their own or make little deli roll-ups with leaf lettuce and extra veggies.

Pair them with a side of guacamole for added healthy fats, which you can buy pre-made in grocery stores or simply mash an avocado yourself, and this example of no-cook lunch ideas has got everything you need for your day ahead.

Stopping by the store to buy a loaf of bread used to be a simple task, but with all of the options available today it can feel completely overwhelming. With clever marketing gimmicks and fancy buzzwords it can be difficult to know what to look for, so here is a simple how-to guide to buying healthy bread.

 

How to Buy Healthy Bread

When it comes to eating well and making the best choices, the simplest thing to do is focus on eating whole foods in their whole format, or foods that are simply one ingredient. However, because bread is not a whole food (there is no bread tree), it is important to understand how bread is made and the different types available to ensure you are making the best choice. So let’s start with the basics.

White vs. Wheat vs. Whole Wheat

A grain of wheat in its natural form contains three edible parts; the germ, endosperm, and bran. Each layer contains different integral nutritional components of the grain; the germ contains B vitamins, some protein, and minerals; the endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals; and the bran layer contains antioxidants, B vitamins, and fiber. When a grain of wheat is made into flour it can be done one of two ways; by grinding the whole grain, all parts intact, to make whole wheat flour or by removing the bran and germ to make refined wheat flour. Because the bran and the germ contain most of the integral nutrition components of the whole grain, many of the vitamins, minerals, and phytonutrients are lost in the process of many refined flours. In fact, without the bran and germ, about 25% of a grain’s protein is lost, and at least seventeen key nutrients are greatly reduced. Therefore manufacturers will add back some vitamins and minerals to enrich refined grains, so refined products still contribute valuable nutrients.

However, where a little bit of confusion lies is in the fact that there is a strain of wheat called “white wheat” in which the bran is lighter in color and milder in flavor, and so when the whole grain of “white wheat” is ground into flour it is still considered whole grain flour (because the whole grain was included), although it might be white in color. It might seem a little confusing, but any type of wheat (regular or white) in which the whole grain is made into flour is considered whole grain flour, while if the germ and bran have been removed it is considered refined flour, or enriched flour if nutrients have been added back in.

In addition to wheat flours, there are many other types of flours and processing terms that have become marketing buzzwords, such as multigrain, stone-ground, or gluten-free so let’s have a look at some of the most common to see if they are worth the hype.

Common Bread Buzzwords

• 100% Wheat: This implies that the bread has been made with only wheat as opposed to another grain, or a combination of grains. However, this does not tell is whether or not the bread was made of whole-grain flour or refined flour.
• Multigrain: This suggests that the bread was made of flour from multiple types of grains, such as wheat, spelt, rye and/or barley. In addition to multigrain, similar terms might include 7-grain or 12-grain, however, this does also not specify if the flour was whole grain flour or refined flour.
• Whole Wheat: This suggests that the bread was made of whole grain wheat flour including the germ, endosperm, and bran. This is ideal as it ensures the nutritional components were still intact when the flour was made.
• Whole Grain: Much like whole wheat, the term whole grain implies that the germ, endosperm, and bran were all present in the flour. The difference is simply that this does not limit the bread to containing wheat, as it can contain any grain flour, or combination of grain flours, including spelt, rye, barley, oats, millet, etc…
• Ancient Grains: Although there is no official definition of the term ancient grains, it is loosely defined as grains that have been largely unchanged over the last several hundred years or those that Western culture has ignored until recently. These typically include kamut, spelt, buckwheat, sorghum, teff, millet, quinoa, amaranth, and less common strains wheat. A bread made of ancient grains would simply be made of the flours of these grains, however, the term does not specify if the flour was whole grain flour or refined flour.
• Gluten-Free: Gluten is a protein structure found in certain grains, however, there are many grains that do not contain gluten such as buckwheat, rice, corn, and quinoa, so gluten-free bread is simply made of flour from gluten-free grains.
• Enriched: This might sound like a good thing, but enriched flours are typically refined flours that have been stripped of their germ and bran and therefore stripped of vital nutrients, phytonutrients, and fibre. Therefore enriched flour is simply refined flour that has had vitamins and minerals added back that were lost during the milling process.
• Stone-Ground: This is in reference to how the grain itself was milled into flour. The term stone-ground indicates that the grain was intact when it was turned into flour (whole grain), as some commercial whole grain flours are made by separating the parts of the grain and putting them back together, which is less than ideal.
• Sprouted Grain: This refers to the way the grains were prepared before the flour and bread were made. Sprouted bread is made from whole grains that have been allowed to sprout (or germinate), before being milled into flour. Sprouted grains are by necessity whole grains since you can not sprout refined flour. The sprouting process helps to eliminate anti-nutrients and makes the grains more easily digested when consumed.

Not All Bread is Created Equal

As with any food, the ingredients a food contains have a huge impact on its nutritional value, however so does the way a food is prepared. Consider a simple example; a white potato can be made into both a baked potato or deep fried in vegetable oil to make chips. Although these foods are made of the same ingredient, potato, they are not nutritionally equivalent. So, it is important to note that there is a difference between real bread and common refined grocery store bread.

Technically speaking, the only ingredients required to make bread are flour, water, and salt. Contrary to popular belief, yeast is not a necessary ingredient for bread making. In the traditional bread-making process, flour and water are combined to create a ‘starter’ that reacts with wild yeast and lactobacilli bacteria present in the air, which is left to slowly ferment, which helps the bread to rise before being transferred to an oven to bake. This process is referred to as sourdough bread. The benefit to this method is that the sourdough starter produces lactic acid which helps to naturally ferment the dough, the same way bacteria ferments yogurt, sauerkraut, pickles, kimchi, and other fermented foods, which is said to “pre-digest” the grains, remove anti-nutrients, increases the content of beneficial bacteria in the flour, and therefore helps to make the bread more easily digested. However, because the process of making sourdough bread can take several days, today, most commercial bread is made with domesticated active-dry yeast or baker’s yeast. Doing so helps to speed up production time, which is simpler for commercial use and mass production, and easier for bakers to use and store, however in doing so the natural fermentation and the leavening process does not allow for the same health benefits.

Healthy Bread: Things to Avoid

When it comes to grocery store bread, it is important to look away from the buzzword-covered labels and focus on the ingredients list to ensure you are buying the best quality bread you can. Many common brands will include unnecessary ingredients that can easily be avoided.

• Refined Flours: Opt for whole-grain flours over enriched or bleached flours to ensure you are getting the most naturally occurring and nutritious version of flour.
• Sugar: Unless you are buying a sweet loaf (i.e., cinnamon raisin), there is no need for sugar or sweeteners in bread, as naturally leavened bread does not require sugar to rise. If you are buying bread made of commercial yeast, some bread will contain a small amount of sugar, which helps to activate the yeast, so simply ensure the label contains less than 1 gram of sugar per serving.
• Vegetable Oils: There is no need for the inclusion of oils of any kind in bread, so it is best to avoid them altogether. Some brands will use vegetable oil on their equipment during the bread-making process, which is sometimes indicated on the label; however, this negligible amount would be acceptable.
• Sodium: Salt is an important ingredient in the sourdough bread-making process; however, there is no need for an excessive amount of sodium. Anything under 200mg of sodium per serving would be ideal.
• Preservatives: You should be able to pronounce all of the ingredients in your bread. Although this might sound difficult to do with grocery store brands, it is possible; it might just take a little extra time spent reading labels in the bread aisle.

Healthy Bread: The Best Bread Options

Although it might seem more than impossible to find healthy bread options, I can assure you it is fully possible. When it comes to the best options, here is a simple guide to buying healthy bread:

1. Sourdough Bread

Sourdough bread will always be the very best option as it ensures the bread was made with whole grains, and wild yeast and was naturally leavened. This ensures that the bread contains all of the nutritional benefits of the grain and is naturally fermented making the bread more easily digested by the body. Finding true sourdough bread is easiest done by visiting a local farmers market or bakery, just be sure to ask the baker if you are unsure. Some grocery stores might carry sourdough bread, but be sure to read the ingredients list and ensure is made with flour, water, and a sourdough starter or sourdough culture or cultured flour starter, as the ingredients should not contain yeast in true sourdough.

2. Sprouted Grain Bread

Sprouted grain bread would be the next best option to sourdough, and they are more easily found in health food and grocery stores. Look for an ingredient list with minimal ingredients including sprouted grains (multiple types of grains is fine), bacterial culture or yeast, water, and salt. In some cases, these bread are kept in the freezer sections of grocery stores to ensure they don’t go off too quickly (they don’t contain preservatives after all), and some of the best common brands include Silver Hills Bakery and Ezekiel Bread.

3. Whole Grain Bread

If sourdough or sprouted grain bread is not available to you, at the very least ensure that you are choosing whole grain bread. This can be wheat bread, multigrain bread, or ancient grain bread, just ensure that whole grain flour was used to make the bread. Be sure to read the label to make sure the bread does not contain any added sugars, oils, or excess sodium, however, the inclusion of any nuts or seeds would be just fine.

People love to give food labels; this is “good”, that is “bad”, this is “healthy” and that is “unhealthy”. Although that seems like such an easy way to explain nutrition, people have gotten things oh-so-confused, so allow me to elaborate and explain the top 10 “bad” foods that are good for you.

I have written a lot about “good” foods, and “bad” foods in my recent posts. I’ve talked about how there actually are no “good” or “bad” foods, there is only real food and a bunch of other processed stuff we call food. In the buzzing nutrition climate of 2017 it is really easy to get swept up in trends, fads, and misinformation, however, getting back to basics is the easiest way to settle some of these complicated nutrition debates. When it comes to determining if a food is healthy or not, the simplest thing to ask yourself is “Is it real food?”. Although that might seem like an incredibly silly question, it is surprising how quickly people forget to look at the basics because we have been taught to think that nutrition is a complicated beast that we can’t figure out on our own. Due to this misinformation, we have ignored traditional cultures and allowed ourselves to be marketed silver bullet solutions and ‘health foods’ that no longer resemble real food at all. 

List of “Bad” Foods that are Healthy

So, let’s ignore the fad diets, let go of the guilt, go back to basics, focus on whole foods, and discover why those confused “bad” foods are good for you after all.

1. White Potatoes

White potatoes are considered comfort food and they most certainly are, however that does not make them bad for you. Think about it for a second; potatoes are grown in the dirt and come from the ground, just like carrots, beets, and parsnips. White potatoes have been used by various cultures for generations, in fact, many evolved to eat potatoes, so to consider them unhealthy seems absurd. The truth is, a potato is an exceptionally healthful food that can serve as a great source of complex carbohydrates, fiber, and antioxidants. In fact, given potatoes have very small levels of phytic acid they are an ideal source of carbohydrates as compared to some grains and legumes which contain higher levels of phytic acid, which can reduce the digestibility of foods. Of course, the cooking method will impact the nutrition of potatoes, so opt for baked, mashed, or roasted, and leave the deep-fried versions for once in a while.

2. Butter

Butter is the poster child for “unhealthy” foods, blamed for everything from heart disease to high cholesterol, however, butter has received a reputation that it does not deserve. Yes, butter might be high in saturated fat and cholesterol, but that is actually a good thing. Butter contains saturated fats, including short and medium-chained fatty acids that are beneficial for energy, metabolism, and cholesterol that can serve as a potent antioxidant. Butter also contains a good balance of essential fatty acids, containing more omega-3 than omega-6 fatty acids (from pastured grass-fed cows), which is ideal as excess omega-6 fatty acids (found in vegetable oils) can increase inflammation in the body. Given butter is a source of natural fatty acids, it also contains fat-soluble vitamins such as vitamins A, D, E, and K which are essential for health, as well as lecithin which assists in the proper assimilation and metabolism of cholesterol. So forgo the vegetable oils, skip the margarine, and spread your butter the way grandma used to.

3. Egg Yolks

Demonized by the persistent myth that dietary cholesterol should be avoided, egg yolks have been given a bad rap since the 1970s. For years we have been told to discard the yolks and opt for egg white omelets as a “healthier” choice. However, the reality is that by discarding the yolk, you are robbing yourself of the most nutrient-dense part of this incredible food. In fact, there is little evidence that links egg yolks to heart disease, and if anything, they likely help to protect against it. One egg provides 13 essential nutrients, all present in the yolk, and a whole egg is a rich source of protein, providing a complete range of amino acids, omega-3 fatty acids, B vitamins, vitamin D, vitamin A, selenium, and magnesium. Additionally, all of the fat-soluble vitamins, as well as 100% of the omega-3 fatty acids are present in the yolks, making it the most nutrient-dense part of the egg. So get cracking, because the truth is, 3 eggs a day might just keep the doctor away.

4. White Rice

Contrary to popular belief, much like white potatoes, white rice is not bad for you. White rice is often called out for its high glycemic index, as compared to brown rice which is said to contain more nutrients and fiber, however, white rice is not half as bad as it is made out to be. All white rice starts out as brown rice, and a milling process helps to remove the rice’s bran and germ. Although this might seem less than ideal at first glance, the bran and germ are difficult to break down for some people, as they contain many anti-nutrients and gut irritants that make it difficult to digest. Therefore, for much white rice is much more easily digested and absorbed than brown rice, and can serve as a great source of energy. So it is no wonder why Asian cultures have been consuming white rice for generations, as it is a perfectly acceptable food to include in a healthy diet. When opting for white rice, be sure to choose the most unprocessed versions available; basmati, jasmine, short-grain, or long-grain are ideal.

5. Bananas

Believe it or not, bananas (and fruit in general) have gotten a bad rap in recent years for their high sugar content. Although they might have a higher sugar content than some fruit that does not make them a poor choice, and there are in fact many other fruits with a higher sugar content and a higher glycemic index than bananas. To provide some context, suggesting bananas are unhealthy would be like suggesting you should avoid Brussels sprouts because they have a higher glycemic index than broccoli, it’s not worth the battle. When it comes to whole foods it is important to keep some perspective and a banana is likely not going to cause any harm. Plus, bananas are widely accessible and inexpensive, and they also pack a powerful health punch; well known as being a rich source of potassium, they also contain fiber, vitamin C, vitamin B6, manganese, biotin, and copper. When it comes to fruit, it is best to consume a wide variety and focus on local seasonal fruit as much as possible.

6. Coffee

It might not technically be food, but it certainly needs to be included on the list. Yes, coffee contains caffeine but in reasonable amounts coffee has been shown to have many health benefits, including antioxidants. However, in excess, even a good thing can be bad for you, so simply be mindful of the amount of caffeine you consume. Although coffee might contain antioxidants, we know that’s not why most people drink it, and relying on coffee as a stimulant to get you through your day is a less-than-ideal choice. So if you chose to drink coffee it is best to limit to one cup per day, forgo the heavily sweetened versions, and opt for it either black or with a splash of milk or heavy cream.

7. Fatty Cuts of Meat

There remains an idea that healthy meat is lean meat, and that fatty meat is unhealthy, but the reality is that they can both be good for you. For many years, we have been told to focus on muscle meats like chicken breasts and lean cuts of beef, however avoiding the odd cuts of meat is completely unnecessary. Chicken legs, thighs, wings, and even skin are whole foods that can be incorporated into a healthy diet, as well as rich cuts of beef such as brisket, shanks and ribs, pork shoulder, and even bacon. Think about it, traditional cultures did not have the option to pick and chose what cuts of meat they wanted to eat, they simply used the whole animal, bones and all. The benefit of these richer sources of meat is that they contain higher amounts of fat-soluble vitamins A, D, E, and K2, as well as glycine (from the skin, bones, cartilage, etc) that we don’t get in isolated lean cuts of meat.  When it comes to fatty cuts of meat the one thing to consider is the quality of the meat you are consuming, as conventional sources might not contain a well-balanced omega 3 to 6 ratio, so opt for local, pastured, or grass-fed animals when possible. Aim to eat nose-to-tail, there is no need to limit yourself to the leaner cuts.

8. Popcorn

Ok, let’s get clear, I’m not talking about the movie theatre stuff! Popcorn, the real deal, is made by heating whole corn kernels in a natural cooking fat over heat, so when well prepared it can be a great healthy snack. Corn itself is a whole grain, which is fairly low in phytic acid, and when eaten with butter it can actually help to mitigate its effects. The most concerning part of conventional popcorn is the oil used to cook the corn and the excess amount of salt added, so although microwavable bags are handy and convenient, the added vegetable oils and salts make it a less-than-ideal choice.  Instead, pop whole kernels at home on the stove top in butter, coconut, oil, or ghee and season with sea salt and spices to your own liking for a fun and healthy snack.

9. Salt

If you are eating a diet rich in processed foods you should most certainly be concerned with the added refined sodium content of your meals, however, if you are eating a diet rich in whole foods salt has many beneficial functions in the body. Salt is important for balancing the fluid level of the blood, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal function, stomach acid production, and proper nutrient absorption in the intestinal tract. Sodium is one of the electrolytes, along with potassium and chloride, that helps to regulate the body’s movement of water as it is a major component of the extracellular fluid.  But remember, not all salts are created equal, so it is important to opt for natural sea salt over table salt to ensure you are getting the least refined format possible.

10. Cheese

The concept that fat makes you fat is old news that needs to go. Real cheese is made of whole milk with no additives and can be a healthy addition to a diet. When produced from whole milk from grass-fed cows, real cheese contains a surprising array of nutrients including omega-3 fats, vitamin E and CLA, and serves as a healthy source of fat in small amounts. However not all cheeses are created equal, so it is best to avoid processed cheeses, cheese slices, cheese spreads, or low-fat cheeses. Cheeses made of unpasteurized milk from pastured animals are ideal, and if you are unsure of what to buy, simply read the ingredients labels of your favorite grocery store cheese, as you might be surprised at what you see. For those who struggle with cow’s milk, sheep’s milk and goat’s milk are often more easily digested for many. However, keep in mind that although cheese might be considered a healthy real food, dairy does not necessarily agree with everyone, so always pay attention to your body’s personal cues.