10 Easy Lunch Ideas At Work


I know how busy most of you are! If you are working an 8-5 job, your schedule can be far too busy to even think of healthy food ideas. It can be a very challenging balance of trying to keep up with your family and work commitments whilst trying to embrace healthy living and make the best possible choices. I totally understand.

However, I do want to remind you that we are nothing without our health and it is SO worth the ‘extra effort’ to make healthy living a non-negotiable commitment for you and for your partner/family. Health eating will enhance your work life more than you can imagine- it will lift your energy, improve your mood and keep you feeling so good about yourself mentally and emotionally.

Preparation is key to healthy living.

I love to make sure each meal contains a complex carbohydrate, good quality protein, good fat and lots of greens!! This is the basis of a healthy meal and is sure to keep your blood sugars stable until your next meal or snack. This is the key to weight management-…avoiding those blood sugar drops!

Next I will post a blog on healthy snack options to take to work!

Note: Lunch should always be eaten AWAY from your desk when possible! Do not try to work and eat at the same time, as this leads to poor digestion. Your work will not be as good as if you focused solely on it, and your food should be enjoyed and appreciated as a completely solo task. This will also help you feel fuller.

Here are some easy food ideas for you to take to work if you are on a busy schedule: 

  1. Leftovers: Cook more dinner the night before and keep enough for your lunch tomorrow, whatever it may be: Leftover roast, salad, curry or soup. I often take leftover roasted cauliflower and broccoli and add a protein portion + extra greens + avocado.
  2. 1-2 mountain bread wraps (found at most supermarkets-Rye is best) smeared with homemade pesto/ hummus, sliced avocado, lettuce, cucumber, grated carrot, and 200g chicken breast/sliced boiled egg.
  3. Protein option- 150-200 grams (palm size) of chicken/tuna/egg or protein (lentils, chickpeas, beans) with greens (lots of dark leafy greens like spinach, rocket, kale) + 1/2 cup sweet potato/pumpkin/ beetroot/quinoa/brown rice+ 1/4 avocado or sprinkle of raw seeds. Dressing option below to be packed seperately. Note: Canned tuna max 2-3x/week due to high mercury content.
  4. Brown rice sushi rolls (2 big rolls) – fish sushi- only 2x/week. (Due to high mercury content).
  5. 1-2 pieces pumpernickel bread/Ezekial bread (sprouted bread- found at most health stores) layered with smoked salmon and avocado + drizzle of lemon, olive oil, salt, pepper. Easy to take to work and you can toast it there.
  6. 2-3 Ryevita/Flaxseed crackers ( found at most health stores too) with 3-4 tbsp. cottage cheese or  1 sliced  boiled egg + 1/4 avocado + handful of spinach leaves.
  7. Bean and lentil salad – 1/2 cup mixed beans- try and source organic tinned beans (lima, black, kidney ,chickpeas) + 1/2 cup lentils + green salad + sprinkle of pumpkin seeds.
  8. Sushi salad: Large green salad with protein of choice + 2 tbsp. brown rice + 2 nori (seaweed) sheets to fill the salad into +  Drizzle of tamari sauce.
  9. Chicken/ Quinoa lettuce cups- pack 3-4 pieces of cos/iceberg lettuce cups into a large Tupperware and add ingredients of choice: chicken, greens, seeds, quinoa, lentils, avocado, carrots, and cucumbers.
  10. Sweet potato (1/2 cup grilled/steamed) and quinoa (1/2 cup cooked quinoa with spices of choice) + 1/4 avocado. Sprinkle of lemon juice.

You can add some cut up cucumber, celery and carrot to all of the above options. Also great to add sprouts to all your salads- they are loaded with nutrients and enzymes that are great for digestion. I drizzle lemon on all of the above too.

Good salad dressing to take to work: I usually mix 1 tbsp olive oil, 1 tbsp. Dijon mustard, 1/2 lemon juice, tbsp. tahini, 2-3 tbsp. apple cider vinegar, pinch of sea salt, pepper.




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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.


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!


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!


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.