Top 10 Healthy Office Lunch Dishes

An active lifestyle and a heavy workload dictate their own rules: we often do not have enough time to just eat, let alone eat healthy food. Therefore, we often settle for snacks: sandwiches, chips, salty crackers, cookies, and further aggravate the deplorable state of our stomachs.

"Dry snacks cause a lot of problems," says nutritionist Natalia Samoylenko. "First of all, they lead to dehydration, which causes a drop in performance, lethargy and fatigue. Secondly, fast food and all kinds of pies contain a lot of fat. Constant consumption of such high-calorie products leads to obesity and problems with the gastrointestinal tract. And the filling in pies, as you yourself may have seen, is very far from the concept of natural.

Corn sticks, flakes, buns and cookies are also not the best products for lunch. They also contain a lot of sugar, margarine and flour and, of course, are only harmful to health. For example, high sugar content causes fluctuations in the content glucose in the blood, which leads to sudden mood changes.

So my advice: if you can't have a proper lunch, take food with you from home. If you can't take food with you, healthy meals can be prepared right in the office."

The advantage of these dishes is the ease of preparation. Just pour boiling water over oatmeal or buckwheat flakes and let it brew for 15-20 minutes.

These cereals are rich in protein, carbohydrates, minerals, vitamins and fiber. You can also brew cereals from bags, but in such cereals you should carefully read the packaging and choose without additives, stabilizers, emulsifiers, etc.

You can also have a snack with muesli, pouring it with milk or yogurt. The only thing is that the muesli packaging also needs to be examined for the presence of unnatural additives, large amounts of sugar, etc.

Cottage cheese in factory packaging or in a vacuum container will be good as a snack. It is better to buy it immediately before lunch, because this product can be stored without refrigeration for no longer than 3 hours.

Cottage cheese contains easily digestible protein – casein, which has high nutritional value and fully replaces other animal proteins. 300 g of cottage cheese is the daily dose of protein required by the body.

Cottage cheese also contains a lot of calcium and phosphorus, which contribute to the formation and strengthening of bone tissue.

Eggs are rich in protein, they also contain a lot of vitamin D - it is necessary for strong bones and beautiful teeth, nails and hair, as it regulates the level of calcium in the body.

Vegetables, for example, fresh tomatoes, cucumbers, sweet peppers (if in season), a sprig of greens can be taken from home. Vegetables and greens can survive a day without a refrigerator. They contain vitamins and microelements necessary for the body.

If fresh vegetables are not in season, homemade pickles are quite suitable – marinated cucumbers, tomatoes, sauerkraut.

Boiled chicken meat is suitable for those who are concerned about their figure - chicken meat has little fat. At the same time, chicken is rich in protein and glutamine, which stimulate the nervous system.

You can store boiled chicken meat without a refrigerator for almost 5 hours, but only at a temperature of no more than 20°C. By the way, due to its long shelf life, chicken is recommended for travel - for example, to eat on the train.

A good sandwich is made from boiled chicken meat: with a slice of bread and some vegetable.

Kefir or fermented baked milk improve metabolism, help remove toxins and accumulated metabolic products from the body, improve the functioning of the cardiovascular system, liver, kidneys and other internal organs of a person.

Kefir and fermented baked milk have such healing properties due to their high content of vitamins, especially vitamins B, C and A, and microelements.

Instead of a chicken sandwich, you can make a sandwich with lightly salted red fish - salmon, salmon, trout, pink salmon.

Such fish is rich in omega-3 fatty acids, which, in particular, improve the condition of our blood vessels, and therefore reduce the risk of cardiovascular diseases. In addition, fish is rich in easily digestible protein and phosphorus, which is necessary for the normal structure of bones, nails and teeth and their strength.

Jacket potatoes can be easily cooked in the microwave. The main thing is not to forget to pierce the skin, otherwise the potatoes may explode under the influence of microwaves.

Potatoes have a high energy value, they contain protein, amino acids and a large amount of vitamin C. Such potatoes perfectly satisfy hunger and help to increase immunity.

Fruits, berries, nuts and dried fruits are great for snacking. They are both tasty and healthy – rich in vitamins, amino acids, micro- and macroelements that our body needs.

Our body needs water to function properly. The daily norm is about 1.5-2 liters.

It is best to drink plain water without gas. Alternatively, you can drink green tea. It contains alkaloids caffeine and theobromine, which improve blood circulation and provide oxygen to the brain.

Tea will be useful for hypertensive patients. People with low blood pressure are better off drinking coffee. But remember that you can drink no more than 2 cups and in the first half of the day.

From 4:00 PM to 6:00 PM, our body's glucose levels drop, so we really want something sweet. A few pieces of dark chocolate will help satisfy this need.

It is dark chocolate that contains a lot of calcium, magnesium and phosphorus. Phosphorus nourishes the brain, magnesium regulates cellular metabolism, calcium ensures the strength of bone tissue.

Theanines contained in chocolate have antibacterial properties and prevent the formation of plaque; phosphates and fluoride strengthen teeth.

And most importantly, chocolate lifts your mood!