I’m always being asked for ideas for what to take to work for lunch. And whilst there are tons of ideas on the internet, many require a lot of time for prep that most people just don’t have (or can’t be bothered with). What my clients struggle even more with, is if I recommend that they reduce their intake of animal protein or if I recommend they go gluten-free.
So here are 10 ideas for super healthy, gluten-free, vegetarian lunches.
Whilst these lunches minimise prep, I would like to emphasise how important it is to not buy prepacked foods. One thing that most people find useful is to dedicate an hour or two per week (usually on a Sunday or their day off) to pre-make some things like bread, sauces or snack bars.
NB: All salad could be drizzled with balsamic vinegar, olive, flaxseed or hemp oil, or a vinaigrette made from lime juice, honey and mustard or similar. Or try my creamy ranch style dressing.
1.Gluten-free bread or wrap (ideally homemade), avocado & hummus, crispy veg (like grated carrot, or cucumber). Could also add tomato or mango.
2. Salad: spiralised vegetables, like courgette, carrot or butternut squash (using a spiraliser or buy ready-spiralised), diced tomatoes, diced red onion, mixed beans, pumpkin seeds, handful of quinoa or buckwheat.
3. Roasted butternut squash cubes, quinoa, rocket, flaked almonds, sultanas, dollop of hummus.
4. Porridge: gluten-free oats, almond milk, ground linseeds/ flaxseeds, chia seeds, flaked almonds, blueberries and tsp honey.
5. Soup: make at home and bring to work. Either use a food flask or heat up at work. Mixture of veg, coconut milk, vegetable stock, protein powder, and herbs and spices. Have with a slice of GF bread (ideally homemade).
6. Coconut or soya yoghurt, berries or mango, walnut pieces, flaked almonds and tsp or honey.
7. Salad: Diced cucumber, diced orange segments, sliced cherry tomatoes, young green soy beans, brown rice and rocket.
8. Chilli burrito (heat up). Gluten-free wrap (ideally homemade), chopped tomato, diced red pepper, red kidney beans, roasted butternut squash, sweetcorn. Add in some chilli powder for a kick. OR swap wrap for large lettuce leaf and add a handful of brown rice into wrap.
9. Small baked potato (ideally sweet potato), filled with chopped tomatoes and black beans. Season with pepper. Add side salad.
10. Left over dinner. Take leftover veggie curry, veggie chilli or other, and heat up at work.