What's in your lunchbox?

We all know the importance of eating healthy. From preventing chronic illnesses, improving our physical and mental health to feeling like our best self, eating healthy has many important benefits.

Have you ever thought to yourself, “I wish I had the time to eat healthier”? One of the top reasons people say they cannot eat healthy is because they lack the time. Each day, we seem to get busier and busier but we cannot let that be an excuse to not eat well. You may not have the time to prepare large and extravagant healthy meals but you do have the time to eat right. This post is for those of us that are interested in eating healthy, but have busy schedules that limit us from eating the way we should.

Here are some tips and tricks that can help you adopt a healthier diet.

  •   Food prep: Go grocery shopping on the weekend. Before putting your fruits and vegetables away, wash and cut them and then place in see through containers for easy access during your busy weekdays. For example, grapes in individual containers make a great grab-and-go snack to satisfy the sweet tooth.
  •  Healthy Snack Drawer: Have a drawer full of healthy grab-and-go snacks. Whether it is small baggies of dried fruits and nuts, healthy granola bars, multigrain crackers, having these snacks handy will make you re-think that afternoon pick-me-up donut or the vending machine chocolate bar that you might be tempted to purchase.

(Gelman, 2015; GrooveGirl, 2015)

  • Need meal ideas: Pinterest it! This is a great search engine for all types of quick meal ideas. You can search terms such as: “easy to make”, “quick”, “lunch or dinner”, “vegetarian”, “vegan”, etc. You can try a different lunch everyday or stick to the same things for an entire week and then change things up for the next week. One-pot meals, salads and soups are great meal options that are quick, healthy and delicious. Check out our previous post from blogger Feast with Sophie for easy workplace lunches to make in advance.  
(Pinterest, 2015)

(Pinterest, 2015)

  • Hate carrying a bunch of containers to work? Try a bento box. Instead of lugging around 5 separate containers, you’ll have one. Plus it is easier to wash.  
(Tyler, 2015)

(Tyler, 2015)

  •  Stay hydrated throughout the day! Your brain is 75% water and it is important to keep it hydrated. Buy an extra large water bottle for work so you don’t have to keep refilling. Writing times on the bottle will motivate you to drink throughout the day.
 /* Style Definitions */
	{mso-style-name:"Table Normal";
	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
    (Motivational bottle, 2015)

(Motivational bottle, 2015)

  • Make your breakfast instead of buying it from a fast food restaurant. Cooking/baking breakfast items on the weekend for the upcoming work week will save you time. Breakfast items such as healthy muffins, flourless oatmeal banana nut cookies, yogurt and fruit, can be prepared ahead of time. During your busy weekday mornings, you can take them with you and enjoy it on your commute to work. Who has time on a weekday morning to sit down and eat breakfast? Alternatively, if you have the time, you can whip up a healthy green smoothie for breakfast. This way you can skip the long tim horton’s lines on your way to work and opt for something healthier than a donut or bagel. 

 (Familyfoodonthetable, 2015; De Signore, 2012)

  • Do you always put sugar and cream in your coffee? A medium (425ml) cup of coffee with 2 creams and 2 sugars has 212 calories and 12g of fat, while a medium (425ml) cup of coffee with just 2 milks has 42 calories and 2g of fat. Slowly phasing out sugar and cream from your coffee can significantly cut down the amount of calories and fat you consume daily. 

I hope you find some of these strategies and recipes helpful and adapt them to your lifestyle to have a healthier diet. We would love to hear what other strategies do and do not work for you!



De Signore, W. (2012). Pinterest recipes. Daily dose of delsignore. Retrieved from http://www.dailydoseofdelsignore.com/2012/07/pinteresting-recipes.html?m=1

 Familyfoodonthetable. (2015). Retrieved from http://www.familyfoodonthetable.com/breakfast-oatmeal-squares/

Gelman, L. (2015). Loose the baby weight. Parents. Retrieved from http://www.parents.com/baby/health/lose-baby-weight/lose-the-baby-weight-real-moms-tell-you-how/view-all/

Groove Girl. (2015). Retrieved from http://groovefootwear.blogspot.ca/2014/10/desk-essentials.html

Motivational bottle. (2015). Retrieved from https://www.motivationalbottle.com/product/pink-straw-motivational-bottle/

Pinterest. (2015). Retrieved from http://www.pinterest.com

Tyler, A. (2015). 12 Bento Box Lunch Ideas to Get You Through the Week. Brit+Co. Retrieved from http://www.brit.co/bento-box-lunch-ideas/