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January 12, 2018 4 min read 2 Comments

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 asthese:

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


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.)


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


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


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


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)


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!


Want more ideas?
Check out our Meal Plan for dozens of delicious and healthy meals for home and work.

2 Responses

Naila Daudkhan
Naila Daudkhan

January 31, 2018

These recipes are relatively easy but some of these stuff we don’t get in my local supermarket, in my country.


January 13, 2018

Wow! These recipes are amazing:) You have the most amazing website:) May I just ask you can you send me your free guide on these easy quick meals because I do not have messenger:)

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