Guest Post: Top 5 Healthy Lunchbox Ideas for Busy Professionals

Nutrition Advice
JK

JK

This is such a necessary blog post!

It is becoming more and more apparent that business professionals in particular struggle to pursue a healthy routine/lifestyle because they are so time poor and absolutely exhausted by the end of their day. I have so much compassion and understanding towards them! It is a challenge! Healthy living is an effort, but I promise you it is worth it.  We are nothing without our health.

These are great tips to support your health routine in the midst of your busy schedule! 

Take a read..

 

How many times have you thought, ‘I would bring lunch from home if I had more time?’

 

Organisation is key to eating well at work!  A lack of time often leads to a lack of balance in your diet.  However, a little organisation can lead to you feeling more energetic, and can also save you money.

 

I know you are all busy and that time is always limited, but I promise that you will be even better at your job when your energy levels are high.

  1. Slow cooked meals and freezing
    Buying a slow cooker has changed my life.  As long as you buy lean cuts of meat (preferably grassfed), it is a very healthy way of cooking.  There is no need for oil.  You can add lots of vegetables and the best part, it can cook while you sleep!  I go to the farmers’ markets every Sunday, stock up on fresh produce and put on the slow cooker so I have lots prepared for the week.  If you don’t have time for the markets at the weekend, markets like the Queen Victoria Market (in Melbourne) are open from 6am Friday.Check my facebook page for some of my recipes.  My favourite is lamb tagine! Once you have let everything cook for 8-12hrs, let it cool, separate into small portions (in glass containers) and freeze.  At any one time, I will have a few different meals in the freezer so I don’t get sick of them.
  2. Cut up veggies each Sunday and create portions which are ready to cook and take to work
    I store everything in pyrex glass storage containers.  When I know I am going to have a particularly busy week, I cut up vegetables (broccoli, beetroot, sweet potato, kale, brussel sprouts etc) and place in containers so I can quickly steam the night before and take with my slow cooked protein.
  3. Prepare a seed mix

Having good fat is an essential part of our diet.  I always try to include a good fat with every meal.  My seed mix makes it very easy.  I mix my seed mix with organic yoghurt (natural or goats’) or I sprinkle it on top of avocado with tuna or grilled chicken.

 

Seed mix!

1 cup ground flaxseed

1 cup chia seeds

1 cup Loving Earth activated pumpkin seeds grounded

 

I also enjoy both sweet and savoury variations to my seed mix! The sweet seed mix is perfect for breakfast with yoghurt. The savoury can be sprinkled on veggies, avocado, eggs, or whatever you please!

 

Sweet seed mix!

1/2 tsp Loving Earth vanilla powder

2 tsp ground cinnamon (Jessica Sepel encourages the use of cinnamon as it helps to stabilise our blood sugar levels)

2 tbsp Loving Earth shredded coconut

 

Savoury seed mix!

2 tsp turmeric

Himalayan salt

  1. Embrace super-food protein smoothies
    A protein smoothie is perfect in your daily lunchbox.  I often have one for breakfast or as a snack.  It will keep you full, has lots of antioxidants and you can even throw in some greens (kale or spinach are my favourites).  Also add psyllium husks for additional fibre. My favourite smoothie is a blend of pea protein isolate (Vital Protein), water or almond milk, Loving Earth maca and cacao powders, medjool dates, chia seeds, blueberries, a tbsp of psyllium husks with a sprinkle of bee pollen and cacao nibs on top.
  2. Keep some healthy snacks at your desk

Although I try to plan my meals for the day before work, sometimes hunger strikes..  You need some emergency foods!  These can include canned tuna (try not to have tuna more than 3 times each week), Fine Fettle Flats (a perfect alternative to crackers or chips, flats are made with real vegetables, containing no added preservatives or gluten), Loving Earth activated nuts, protein powder that you can combine with water or milk (preferably almond milk) and Pana Chocolate (limit yourself to 1 piece each day).

 

Doing all this will be a great start!  Other things to try to achieve:

 

  • Make sleep a priority – try to get 7 -8 hours;
  • If you feel anxious, go to the bathroom and breath from your diaphragm; and
  • Eat high protein, good fats (avocado, seeds, fish, eggs) and fibre (Spring Wellness bread and sweet potatoes are my favourites)

 

 

Jessica Kerr is the creator of The Lawyers’ Lunchbox. 

 Connect with Jess:

www.facebook.com/thelawyerslunchbox

 

 

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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.

@maddy_walters

Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!

@mariashealthytaste

Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!

@freed_from_foodie

I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.

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