1. Keep It Simple With a Formula

Use the “Power Plate” method:
Protein + Fibre + Healthy Fat + Color

This keeps you full, balances blood sugar, and supports brain function.

✅ Example:

Protein: Grilled chicken, tuna, eggs, beans, or tofu

Fibre: Brown rice, quinoa, whole grains, chickpeas

Healthy fat: Avocado, olive oil, nuts, seeds

Color: Leafy greens, bell peppers, carrots, beetroot, tomatoes

No need to count calories — focus on balance, not perfection.

2. Prep Once, Eat All Week

Batch cooking on Sunday can save you time and decision fatigue during the workweek. Try making:

• A grain base (quinoa, brown rice, couscous)
• A couple of proteins (grilled chicken, lentils, hard-boiled eggs)
• A few chopped veggies
• One or two sauces or dressings (tahini, pesto, vinaigrette)

Mix & match these throughout the week for variety without extra effort.

3. Grab-and-Go Lunch Ideas

Here are five healthy lunch ideas that are quick, portable, and satisfying:

🥗 1. Mason Jar Salad

Layer ingredients from wet to dry:

• Bottom: dressing
• Middle: beans, grains, veggies
• Top: greens
  Tip: Shake before serving or pour into a bowl.

🥙 2. Whole-Grain Wrap or Pita

Fill with hummus, grilled veggies, spinach, and lean protein.

🍱 3. Bento Box Lunch

Use compartments for:

• Protein (boiled eggs, tuna salad)
• Veggies (carrot sticks, cucumber)
• Snack (nuts or a few squares of dark chocolate)
• Fruit (berries, apple slices)

🍝 4. Leftovers Reimagined

Turn last night’s stir-fry or roast into a lunch bowl with some fresh greens and tahini drizzle.

🍜 5. DIY Instant Soup

Pack a jar with:

• Cooked noodles or rice
• Veggies (like spinach or shredded carrot)
• Protein (chicken, tofu, beans)
• Bouillon cube or miso paste
  Add boiling water at work and stir.

4. Make It Sustainable and Stylish
 

Invest in:

• A quality lunch container or bento box
• A leak-proof dressing container
• A reusable water bottle or thermos
• Ice packs or an insulated bag if needed

Pro tip: Prep lunches you’re excited to eat — not just ones that “sound healthy.”

5. Don't Forget Snacks

Busy women often get stuck in long meetings or calls — pack healthy snacks to prevent energy dips:

• Greek yogurt
• Rice cakes with nut butter
• Trail mix
• Baby carrots and hummus
• A boiled egg and fruit

6. Be Kind to Yourself

Some days you'll eat a salad, other days it might be a sandwich and a cookie. That’s OK.

Healthy eating isn’t about restriction — it’s about nourishing your body so you can show up as your best self.

Progress over perfection. One good meal can shift your whole day.

Fuel, Don’t Deprive

Making time for a healthy lunch isn’t selfish — it’s essential self-care. Whether you're a working mom, entrepreneur, or climbing the corporate ladder, feeding your body well is part of thriving — not just surviving.