9 December 2021
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The no-work work lunch diet

Sarah Green
17 September 2010

So you're on deadline and stressed? Or maybe you had one too many drinks the night before ... that Quarter Pounder is looking mighty tasty, isn't it? Ring any bells?

While fried and battered, greasy fast food looks like the better option in these moments, refrain from temptation. Often the healthy alternative will feel better in your stomach and, afterwards, for your conscience.

Here are a few easy healthy ideas for lunches to buy or take to work. While it takes a little more organisation, the fruits of your labours will be sweet.


The easiest of the lot – I doubt you can walk a block in any major CBD without finding a good sushi shop.

Just watch, if you are gluten sensitive, that you have your own bottle of tamari (wheat free) soy sauce at your desk.

Rice cakes with tuna and avocado

Easy to take to work and an easy addition to the shopping trolley each week. Make sure your pantry is stocked with these essentials and work lunches will be simple.

You’ll need:
  • 2 rice cakes – I prefer the rice thins better
  • Small tin of tuna – in brine, vegetable oil or olive oil (we all need a bit of oil for our hair and skin – just drain most of the oil)
  • ½ avocado
  • 4 tomatoes sliced – optional
  • Lettuce or spinach
  • Salt and pepper
Fruit salad, yogurt and almonds

I generally would advise that you had some animal protein for lunch, but this is preferable to eating junk!

Now we are heading towards summer there are so many delicious fruits around – either make your own and take to work or many fruit shops have readymade fruits and yoghurt.

My favourite mix of fruit is pear, blueberries, strawberries, banana and mango.

And please, when you are buying yoghurt, try to get ones with no additives and preservatives. My favourite is Gippsland Smooth and Creamy.

Just add some nuts for some protein.

Steak and salad

Just because you are going to a restaurant, doesn’t mean you have to eat too much or the wrong things.

A steak is a great source of protein and pretty much every restaurant will have this option! Just add salad, not fries please – they are what will do the damage to your waistline and heart and make you feel heavy and sleepy.

If you can’t handle a steak choose a grilled option. A tip for the ladies – remember, girls need red meat as much as the boys do! 

Simple salad 

You’ll need:

  • 50g mixed lettuce leaves
  • ¼ avocado
  • 2 cherry tomatoes
  • 2 button mushrooms, sliced
  • ½ carrot, grated
  • 6 slices of cucumber
  • 2 to 3 slices of ham (if you can afford organic, do so)
  • A handful of cashews
  • Pepper
  • A drizzle of olive oil

Then you:

  1. Pop all these ingredients in a tub and take to work.
  2. Keep in the fridge and serve with a bread roll or rice cake.

N.B. You can substitute the ham for chicken or a tin of tuna.

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