Goat Cheese Chicken Salad Sandwich

5 Healthy Meals At Work Ideas

Cooking quality healthy meals is a good idea for so many reasons.

Whether or not you’re trying to lose weight, bringing your own meals to work keeps you in charge of the ingredients that give energy to your body and help you perform at your best at work.

So, these are 5 cool ideas of how to eat healthy at work.

1. Salad in a jar

Packing a salad for lunch may seem boring, but not when that salad is packed in a jar! Perfect and practical salad for eating at work.


– 1 cup red quinoa
– 300 g frozen cooked salad shrimp, thawed
– 1 bunch small radishes, sliced
– 4 cucumbers, sliced
– 1-pint cherry tomatoes halved
– 8 cups baby kale
– 1/2 cup balsamic vinegar


Cook quinoa and set aside to cool. In a large bowl combine shrimp with radishes, cucumbers, and tomatoes. Drizzle with vinegar and toss to coat. Divide quinoa among 10 500-mL jars and divide shrimp and vegetables among them. Top up each jar with baby kale. Enjoy.

2. Veggie and hummus sandwich

If you’re tired of a vegan sandwich that doesn’t really satisfy, prepare to try the best veggie sandwich ever!


– 2 slices of sprouted whole-grain bread
– 2 tbsp. hummus
– 3 slices of cucumber
– 2 slices of tomato
– 3 slices of avocado
– 1/3 cup grated carrots


Toast your bread. Spread 1 tbsp. of hummus on each slice of your bread, layer up your vegetables, and enjoy!

3. Vegan bean salad

This meal is a refreshing vegan recipe that’s packed with protein. You can serve it over a bed of baby kale, together with toasted whole-wheat pita, or with some scrambled eggs as a protein-rich meal.


– 8 ounces black beans (1 can)
– 10 ounces mango, diced
– 1 tbsp. lime juice, fresh
– 1 tbsp. lemon juice, fresh
– 1 tbsp. orange juice, fresh
– 1 tbsp. maple syrup
– 3 tbsp. cilantro, chopped
– Salt and pepper, to taste


Put diced mango and beans in a large bowl. Add the maple syrup, lemon juice, orange juice and lime juice to the bowl, and mix well. Then put the chopped cilantro, and again mix well. Add salt and pepper to taste, and refrigerate until you’re ready to eat. Eat. Enjoy.

4. Healthy chicken sandwich

The traditional chicken sandwich had 500 calories, but this healthy chicken sandwich is 130 calories per serving. The secret is a simple swap of mayo for Greek yogurt.


– 2 chicken breasts, boneless, poached
– 1/2 cup (nonfat) Greek yogurt
– 1/2 cup diced celery
– 1/2 cup diced apple
– 1/2 cup halved grapes
– 1/2 cup slivered almonds


Dice chicken breasts and place them in a bowl. Add in Greek yogurt and mix until all the chicken is evenly coated. Then mix in the celery, apple, grapes, and almonds. Serve the mixture over a toasted English muffin. Bon appetit.

5. Veggie burrito

You think that quick and convenient food can’t be also healthy? This recipe proves that it can. Prepare all your ingredients in the evening, and pack it up for an easy meal at work tomorrow.


– 1 frozen veggie burger
– 1/2 cup black beans, cooked
– 1 medium head romaine lettuce, chopped
– 1/2 cup brown rice, cooked
– 1/4 cup salsa, divided
– 1-ounce low-fat cheddar cheese


Microwave your veggie burger following the instructions, and set aside. Then, microwave your black beans for 45 seconds. Start assembling ingredients layer by layer starting with romaine, then black beans, brown rice, and a half amount of salsa. Slide on your veggie burger, add the remainder of your salsa and sprinkle the shredded cheese on top. Enjoy your meal.