As you take on this path, you will need to have a quick and healthy WFH lunch every day. Certainly, sustaining a healthy diet is a vital aspect of maintaining your overall wellness. This is especially important for you as your work includes sitting down for a long time and decreasing sunlight exposure. Additionally, it involves constantly looking at the screen, all of which can have harmful effects on your body in the long run. Thus, investing in easy-to-make and healthy lunches enables you to manage your time efficiently without compromising your health.
Preparing homemade meals helps ensure that you incorporate various nutrients in your diet, and ultimately affects your productivity levels. A diet rich in whole foods like fruits, vegetables, whole grains, and lean proteins strengthens the immune system. Additionally, it sustains the body’s energy throughout the day. In essence, making a quick and healthy WFH lunch allows you to nourish your body and mind. As an effect, you’ll have a smooth time working each day you have these meals.
So go and make the following quick and healthy WFH lunch!
1. Tofu Green Bean Stir Fry
When talking about a quick and healthy WFH lunch, you can never go wrong with this meal. Certainly, this is not just a quick meal but also a healthy one. Green beans are a good source of Vitamin C which can boost your immune system and skin health. It also has Manganese to serve as a natural antioxidant.
On the other hand, tofu serves as an alternative to your typical animal meat. Also, eating tofu can provide you with protein and healthy fat. Truly, this meal can give you the nutrients that you need to conquer the WFH landscape. With just about 20 minutes, you’re gonna have an energy booster for the rest of your shift.
Ingredients to prepare:
- 4 cups of Green beans cut according to your preference
- 14 oz tofu cut into cubes
- 1 tablespoon virgin olive oil or any cooking oil of your choice
- 1/4 cup vegetable broth or water
- 3 tablespoons soy sauce
- 1 tablespoon maple syrup
- 1 tablespoon cornstarch
Let’s get cooking!
- Blanch your green beans in boiling water. If you want it to be crisp, don’t leave it in the water for too long.
- Using your pan, add the oil and fry the tofu for 5 minutes on each side.
- While the tofu is cooking, mix the sauce ingredients (vegetable broth or water, soy sauce, maple syrup, and cornstarch) in a separate bowl.
- Add the sauce to your cooked tofu and stir until the sauce is thickened.
- Add the cooked green beans and stir well.
- Serve with hot rice and punch in your break!
2. Tuna-Onion Omelet
This meal is an excellent source of omega-3 fatty acids, which are good for heart health and improve brain function. Additionally, both tuna and onions are rich in antioxidants, which help protect against cellular damage. Further, one serving of this omelet can supply up to 25 grams of protein, which supports muscle repair and growth. Lastly, if you want to up the game, you can also pair it with a side of whole-grain toast and fresh fruit.
If you’re having a hectic or hassle-free day at work and you’re in a more hurry than usual, a tuna onion omelet is the perfect lunch for you. Also, this is for the healthy breakfast lovers out there. You’re not just getting a starter meal but one that boosts your wellness as well.
Ingredients to prepare:
- Eggs
- Minced carrots
- Spring onions
- Drained canned tuna
- Onion
- Green peas
- Sugar
- Salt
Let’s get cooking!
- Beat the eggs then mix the minced carrots, spring onions, onion, green peas, and drained canned tuna.
- Season it with sugar and salt according to your taste.
- In a pan, heat the oil then add 1 tablespoon of onion rings.
- Pour the beaten mixture until each ring is in a size according to your liking.
- Flip the omelet once it’s a bit firm.
- Devour it with hot rice (or better yet fried rice!).
3. Adobong Sitaw
This quick and healthy WFH lunch is a classic variation of Pinoy’s favorite Chicken Adobo or Adobong Manok. Adobong Sitaw is the ideal lunch meal if you’re missing this staple Filipino dish but also want a healthier option. Accordingly, Sitaw or String Beans are low in calories, high in fiber, and rich in vitamins and minerals. It can also be a great addition to any diet, especially for people looking to manage their weight. You can get this all ready in about 35 minutes!
Ingredients to prepare:
- 1/2 kg Sitaw (cut in 2-inch length)
- 1/4 lb thinly sliced pork belly
- 1/2 cup soy sauce
- 1/3 cup vinegar
- 1 piece of thinly sliced onion
- 5 cloves of crushed garlic
- 1/2 teaspoon of ground black pepper
- 1 cup of water
Let’s get cooking!
- Heat the pan then sauté onion and garlic. Add the pork then cook until brownish.
- Pour in the soy sauce, vinegar, and water. Wait until boil then cover.
- Simmer for about 15 minutes or until the pork is tender.
- Add the Sitaw and cook for 3-5 minutes, or cook according to your liking.
- Enjoy with steamed rice
4. Club Sandwich
For working-from-home buddies looking for a lunch faster than the Flash, a club sandwich is the way to go. With very minimal cooking, this low-energy meal will help you get through your workday. Prepare your club sandwich by following the steps below!
Ingredients to prepare:
- Wheat Bread or white bread
- Bacon
- Chicken Ham
- Tomato
- Lettuce
- Cheese
- Mayonnaise
- Olive Oil
Let’s get cooking!
- When the oiled pan is heated, fry the bacon and ham until toasted according to your preference. Set aside afterwards.
- Toast the wheat bread or white bread on both sides.
- Start assembling the sandwich by spreading mayonnaise on one piece of bread.
- Put in the ham, followed by tomato and cheese.
- Add another bread then spread some mayonnaise. Put in the bacon, cheese, and lettuce.
- Top the sandwich with the last slide of mayonnaise.
- Cut the sandwich into four or two pieces.
5. Chicken Caesar Salad Wrap
Chicken Caesar salad wrap is not only delicious but it is also loaded with important nutrients. The wrap provides a perfect balance of protein, fiber, and healthy fats that keep you feeling full and satisfied. Further, chicken is an excellent source of lean protein that helps to build and repair muscles. Meanwhile, adding fiber-rich lettuce to the mix helps digestion. Finally, the Parmesan cheese adds a salty flavor and a good dose of calcium that helps keep our bones strong.
Certainly, this is another quick and healthy WFH lunch that you can make. With very little cooking but maximum health benefits, this is for you if you’re in a salad mood.
Ingredients to prepare:
- 5 cups of chopped lettuce
- 2 cups of cooked chicken breast
- 1/2 cup Caesar dressing
- 2 tablespoons grated Parmesan cheese
- 1/2 garlic-and-cheese seasoned croutons
- Whole-wheat tortillas
Let’s get cooking!
- Combine the lettuce, chicken breast, dressing, and cheese in a large container.
- Mix well to coat everything in the dressing.
- Fold in the croutons and additional cheese.
- Lay one tortilla on a flat surface like a cutting board and put 1 1/2 cups of the salad.
- Roll it up and cut it in half if you want.
6. One-Pot Broccoli Alfredo Pasta
Broccoli itself is packed with nutritional benefits, such as vitamins C and K, fiber, potassium, and antioxidants. Likewise, it provides a variety of health benefits that promote digestive health, boost the immune system, and prevent chronic diseases.
For busy professionals, washing dishes is always a struggle. So, one-pot meals like this one is a huge time saver. With food like this, you just need to wash your pan, a couple of bowls, your knife, and your cutting board. Plus, you can finish preparing it in less than 30 minutes!
Ingredients to prepare:
- Penne pasta
- 6 cloves garlic
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 4 cups of water
- 1 head broccoli
- 4 tablespoons unsalted butter
- 1 cup heavy cream
- 3/4 cup grated pa
- Cut the broccoli into small parmesan cheese
Let’s get cooking!
- Put the uncooked pasta in the pot with garlic, salt, pepper, olive oil, and water.
- When the water boils, cook the pasta for another 5 minutes, mixing well.
- Add the broccoli and butter and cook for another 3 minutes still stirring.
- Lower the heat, add the heavy cream, and parmesan cheese.
- Mix thoroughly for another 3 minutes.
- Eat while hot.
7. Toast with a Topping of your choice
There are days when you can’t be away from your laptop for long periods of time. This is where this lunch is ideal. You can use any spread, fruit, or vegetable as toppings. With toasting the bread as the only act of cooking, your perfect toast will be ready in under 15 minutes.
To start, toast some bread using butter according to your preferred servings. You can use a toaster if you have one or just a regular pan. Top it with your favorite spread. It can be from peanut butter to cream cheese! From here, add your chosen fruit like apples, avocado, or strawberries, or mango. With these very few steps, you now have a quick and healthy WFH lunch on your plate.
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