6 Quick & Easy Healthy Meals to Bring to Work
Ah, the quest for the the best healthy meals to sustain you through your work day. It's a journey we're familiar with ourselves, and we know first hand it can be frustrating. While it would be ideal if we could all find time to plan and prep healthy meals for the week ahead, the reality of the life is that we usually don't have time to find matching socks. This means we're often left scrambling to throw together unsavory and unfilling meals for work or, we end up spending our hard earned cash on eating out — which can mean resorting to eating less than healthy fast food: food that blunts the impact of all the hard-gains we’ve made with our workouts; food that leaves us feeling lethargic, guilty and unmotivated to keep on keeping up our otherwise healthy lifestyles.
Like we said, we get it. It’s with this in mind (and with years of experience eating healthfully on a super tight-schedule) that we've put together this collection of some of our favorite quick and easy meal ideas for work. (You can find even more in our Meal Plan!) There is absolutely no meal planning or prep required. As long as you have these basic ingredients on hand, you can throw these meals together in 10 minutes or less and be out the door. We’re talking fast and easy real life solutions that will provide you with really delicious and nutritious nosh to sustain you through even the most grueling days.
Simple as that. Actually, simple as these:
Goat Cheese & Veggie Ezekiel Sandwich with Baby Carrots
Made with sprouted whole grains and legumes, ezekiel bread is packed with nutrients and protein, but less gluten than processed breads. This means it’s a cleaner, more healthful way to enjoy the comfort of a good ol’ fashion sandwich.
You’ll need:
- 2 pieces ezekiel bread or 1 ezekiel english muffin
- 2 tbsp goat cheese
- 5 slices of cucumber
- 2 slices tomato
- ½ cup fresh spinach
- Salt and pepper to taste
- 1 teaspoon sriracha sauce (optional)
- ¾ cup rinsed baby carrots
Instructions:
Spread goat cheese on slices of bread and top with cucumbers, tomato and spinach. Add salt and pepper and sriracha sauce as desired and close sandwich. Enjoy carrots on the side.
Tzatziki & Pita Wedges with Raw Veg
We love making our own tzatziki, but in a pinch, store-bought brands can also be super healthy and delicious. (Just look for the one with the least amount of ingredients. No need to go low-fat or fat free!) This savory lunch is one of our favorites.
You'll need:
- 6 tablespoons tzatziki
- 1 small to medium 100% whole grain pita, slices into wedges
- 2-3 cups raw veggies of choice (example: cherry tomatoes, cucumbers, celery, peppers, carrots, mushrooms, etc.)
Instructions:
Pack your tzatziki in one container, your wedges in another, and your veggies in another, and you're good to go! Dip bread and veggies into tzatziki and enjoy the Greek-inspired goodness.
Apples & Ants
For those of us who love combining sweet and savory, this recipe is pure manna from heaven. Get your fruits, vegetables, healthy fats and protein all from one ingeniously delicious and grain-free meal.
You’ll need:
- 1 large apple, cut into 5 slices
- 5 slices of prosciutto (thin)
- 2 stalks of celery, cut into 6 pieces
- 2 tablespoons natural peanut butter
- 2 teaspoons of raisins
Instructions:
Wrap each slice of apple in prosciutto and secure with a toothpick. Next, fill the crevice of each piece of celery with peanut butter and then line with your raisins, or ‘ants’. Enjoy this adult take on a childhood classic!
Fruit Kabobs & Greek Yogurt with Nuts
Eating anything off a stick is just more fun, and these fruit kabobs are proof. In fact, this quick and easy lunch idea is almost as fun to make as it is to eat. Check it out!
You’ll need:
- 3 cups of fresh fruit of choice (we recommend bigger, more firm fruit since it is easier to skewer)
- 4-5 wooden kabob skewers
- ¾ cup Greek yogurt
- ¼ cup raw nuts of choice
Instructions:
Place your fresh fruit of choice on your kabobs. You will have enough fruit to fill 4 to 5 sticks, depending on the size and type of your fruit. Pack your yogurt and nuts separately. You can enjoy this lunch in parts, or mix your yogurt and nuts together and use this concoction as a dip for your fruit kabob. The choice is yours!
Hummus & Pop Chips with Veggie Sticks
If you’re in the mood for something delectably salty, look no further than this work meal idea. With each single serving bag of Popchips coming in at only around 100 calories, you can get your crunch on without the guilt. Sure, they’re not a whole food, but they are a hell of a lot better than most so-called ‘healthy’ options.
You’ll need:
- 1 serving Popchips of choice
- 5 tablespoons hummus
- 3 cups raw veggies of choice
Instructions:
Grab your bag of Popchips, your serving of hummus, and cut and pack up your veggies and you’re done.
Tuna Salad with Brown Rice Crackers
Thanks to the beauty of single serving cans of pre-flavored tuna, this is the easiest tuna salad you’ll ever make. And, of course, it tastes great! Packed with protein and healthy fats, this work meal will keep full and focused throughout your day.
You’ll need:
- 1 single serving can of tuna, flavour of choice. (Cloverleaf has some inspired and delicious options.)
- ¼ avocado, diced
- 2 cups mixed greens
- Salt and pepper to taste
- 1 serving brown rice crackers (the exact amount will depend on the brand, but a serving is generally 10-15 crackers)
Instructions:
Put your mixed greens, avocado and salt and pepper into a container together. Place your rice crackers in a separate container. Toss these items along with your can of tuna into your lunch bag, and you’re done!
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12 simple exercises to develop “phenomenal memory”:
1. Improve the memorization process
When memorizing something, you need to think about the action, draw parallels with your life. Let’s just say, the more associations you make, the more you will be able to remember what you want.
2. Try to remember yourself
There are times when you forgot your partner’s phone number, or the name and patronymic of a person with whom you have an important meeting, etc. Do not rush to open your notebook just to read the necessary information. Try to remember it yourself. This information is already “on the shelf in your head”, you just have to find it.
3. Create similar looks
If you need to remember something important, try to create an image in your mind that is associated with what you need to remember. It will be easier for the brain to do this.
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When you want to remember important information, try retelling it, or explaining it to another person. The memorization process becomes better when you speak the information received.
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When you have nothing to keep yourself busy in boring and long lines, try to start solving very simple arithmetic problems in your head. For example, multiply the number of legs of those red chairs by the number of flowerpots on the windowsill. Or count the sum of numbers on the numbers of passing cars … This practice is actually an excellent memory training. 6. Remember what happened to you during the day
Before going to bed, after the day, scroll through all its details in your head. What did you do throughout the day, what would you do to improve some points. Think back to your day. From now until awakening. Believe me, this is not an easy task! Ask the question: “Which decision I made today was the most effective?”
7. Read more books!
What could be better than spending your free time reading an interesting and useful book? When reading a book, the brain strains to memorize the details. In addition, you turn on your imagination and begin to visualize everything that you read about. This is great for training the brain.
8. Study verses and text passages
At school we were asked to learn poems for a reason. Memorizing rhymed verses and non-rhymed passages of text helps develop memory. So learn the verses. Try to choose those pieces that you really like 9. Don’t try to cram!
Remember how at school / university we could memorize the information we needed to get a good grade? Forget about it. This technique does not help develop memory. Dull cramming is ineffective. It tires the brain, and it quickly stops responding to the information it receives. Better ponder on what you read. You need to not only learn, but also understand what you are reading.
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10. Repeat
But it’s still worth repeating the material covered. Not to cram, but to repeat – to refresh your memory. As they say: “Repetition is the mother of learning.” Repeat the information received. Every day, for example, 5 days. Repeat what you learned. This information will be deposited in long-term memory, and you can easily get it from there.
11. Don’t be lazy
You will never be able to achieve something and remember something if you are lazy. Laziness is the rust of the mind. Don’t let it take over your memory. Resist the temptation to lie idle on the couch. Take a book or turn on some relaxing music. This will force your brain to work and thus improve your memory, while you physically rest. And if you need to remember something, then quickly connect all the resources.
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12 simple exercises to develop “phenomenal memory”:
1. Improve the memorization process
When memorizing something, you need to think about the action, draw parallels with your life. Let’s just say, the more associations you make, the more you will be able to remember what you want.
2. Try to remember yourself
There are times when you forgot your partner’s phone number, or the name and patronymic of a person with whom you have an important meeting, etc. Do not rush to open your notebook just to read the necessary information. Try to remember it yourself. This information is already “on the shelf in your head”, you just have to find it.
3. Create similar looks
If you need to remember something important, try to create an image in your mind that is associated with what you need to remember. It will be easier for the brain to do this.
4. Speak the information received
When you want to remember important information, try retelling it, or explaining it to another person. The memorization process becomes better when you speak the information received.
5. Do arithmetic
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When you have nothing to keep yourself busy in boring and long lines, try to start solving very simple arithmetic problems in your head. For example, multiply the number of legs of those red chairs by the number of flowerpots on the windowsill. Or count the sum of numbers on the numbers of passing cars … This practice is actually an excellent memory training. 6. Remember what happened to you during the day
Before going to bed, after the day, scroll through all its details in your head. What did you do throughout the day, what would you do to improve some points. Think back to your day. From now until awakening. Believe me, this is not an easy task! Ask the question: “Which decision I made today was the most effective?”
7. Read more books!
What could be better than spending your free time reading an interesting and useful book? When reading a book, the brain strains to memorize the details. In addition, you turn on your imagination and begin to visualize everything that you read about. This is great for training the brain.
8. Study verses and text passages
At school we were asked to learn poems for a reason. Memorizing rhymed verses and non-rhymed passages of text helps develop memory. So learn the verses. Try to choose those pieces that you really like 9. Don’t try to cram!
Remember how at school / university we could memorize the information we needed to get a good grade? Forget about it. This technique does not help develop memory. Dull cramming is ineffective. It tires the brain, and it quickly stops responding to the information it receives. Better ponder on what you read. You need to not only learn, but also understand what you are reading.
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10. Repeat
But it’s still worth repeating the material covered. Not to cram, but to repeat – to refresh your memory. As they say: “Repetition is the mother of learning.” Repeat the information received. Every day, for example, 5 days. Repeat what you learned. This information will be deposited in long-term memory, and you can easily get it from there.
11. Don’t be lazy
You will never be able to achieve something and remember something if you are lazy. Laziness is the rust of the mind. Don’t let it take over your memory. Resist the temptation to lie idle on the couch. Take a book or turn on some relaxing music. This will force your brain to work and thus improve your memory, while you physically rest. And if you need to remember something, then quickly connect all the resources.
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Unique schools in the world.
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Have you ever dreamed of studying at an unusual school? I think most people are actively nodding their heads at this point. And it’s not a secret. Today, movies are constantly playing on TV, where children study at the school of super heroes or are engaged in classes of real geniuses. And if we talk about Hogwarts, then, probably, every child dreamed of getting a letter by owl mail at the age of 11.
All this is great, but, in the end, we come to ordinary schools and sit at ordinary desks, not suspecting that somewhere far away there are unique and unique schools.
Waldorf school (Germany)
It looks just like an old building built in 1919, but the program that children study is amazing in its level. There is no memorization of lessons or tests. The peculiarity is that all children “experience” history anew. First they learn myths and legends, then they go on to the Bible stories. So, class by class, they gradually plunge into the lives of people from different eras.
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School with no discipline (Canada)
It feels like this school contradicts everything else. We haven’t even heard about grades, schedules, and homework here. Students can decide whether to go to class or not. In addition to the usual and well-known subjects, there are modeling, philosophy and cooking. But, and the most surprising thing is that the teacher has no right to interfere with children in any way.Adventure school (USA)
Students of this school take the same subjects as we do: biology, geography, chemistry, Zoology, etc. The only difference is that they do not learn all this with textbooks in their hands, but watch directly in front of them. The architecture lesson is a walk around the city, during which you can admire old buildings, listening to interesting stories. Natural history is a fascinating river descent by kayak and Hiking in the woods and beach holidays.
During the lessons, children model robots, come up with various games and create a rock band. Instead of physical education, they have yoga and Frisbee.
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