Greek Grain Salad Cook quinoa , brown rice , or a grain mix in boiling water or microwave topped with chopped cucumber, tomato, olive and feta cheese balsamic vinaigrette dressing. For added protein, add leftover cans of grilled chicken or salmon at home. Soup and Sandwich If you can use a microwave, it 's an easy way to take the packaged soup to work. Pair it with a simple peanut butter sandwich, fruits and vegetables for a balanced meal. Tuna wrap Mash canned tuna with mayonnaise in olive or avocado oil, dried cranberries and sliced apples. Spread on wraps or tortillas, roll up and cut in half. Serve with a simple salad or vegetable. Avocado Toast Salt and pepper sliced or mashed avocados and cover with whole grain bread. Be creative with your toppings according to your liking. Here is an example. Tomato and Feta Cheese Smoked Salmon and Bagel Seasoning Sliced Boiled Eggs and Hemp Seeds Sliced peaches and balsamic glaze leftovers Double up your dinner and make food to take to work the next day. Stews and soups are great the next day, salmon dishes are delicious cold or room temperature, and most casseroles are microwave-safe. lunch potluck Don't miss out on lunchtime friendships and help your co-workers save money and eat healthier. Plan a weekly lunch club where everyone brings their own food. Whether you're preparing lunch at home or not, putting food in a drawer for when you're hungry is a good idea. Nuts and seeds , dried fruit , jerky , meat snacks, soup cups, and whole grain crackers are good choices. Eat pre-cut fruits such as apples, bananas or pears between meals. Source of macronutrients Here are some good sources of fat, protein, and fiber-rich carbohydrates for lunch. Fiber-rich carbohydrates: vegetables, fruits, beans, whole grains such as quinoa and faro Protein: Chicken, fish, shellfish, turkey, lentils, tofu, eggs Healthy Fats: Olive Oil, Nuts & Seeds, Avocado, Whole Fat Greek Yogurt & Goat Cheese By eating these nutritious whole ingredients, you can provide a convenient, tasty, and work-friendly lunch that meets your nutritional needs. If you're new to cooking or don't know what to order from a local deli, choose an option from each of the categories above. For example, if you're looking for a healthier alternative to your deli's fried chicken and chips sandwich, try making a hot plate with a mix of fried chicken, fried potatoes and vegetables. The next meal idea is a balanced diet with a variety of nutrients. Most of the recipes and nutrition ideas below can be modified to suit many diets, including vegetarian and low-carb diets. Fiber supports good digestive health and can improve immunity and mood, which can help alter the composition of your gut bacteria. Studies have shown that eating a lot of fiber and prebiotics can help. The best way to increase your fiber intake is to eat whole foods, including vegetables, fruits, whole grains, and legumes. Eat plenty of green vegetables Green vegetables provide key