16 Tasty Fat-Burning Lunch Ideas to Pack for Work

We all want to be healthy, slim and beautiful. Nutrition plays a critical role in achieving these goals. Healthy nutrition means eating the right foods all the time. Usually, we spend at least 8 hours at the office which is the biggest part of the day. Not all of us manage to stick to a healthy eating pattern as not all offices are equipped with dining rooms, kitchens or restaurants within walking distance. Then, what should we do?

You have to be prepared to carry a healthy lunch-box with you. A bun or chips from a supermarket is not an option. And even healthy yogurt or fruit is a snack, not a full meal. So, if you do not know how to diversify a boring lunch in the office and are tired of looking for new recipes, then check out our selection. A portion of inspiration and new lunch ideas is guaranteed! They will not only help you achieve your weight loss goal but will also improve your overall health.

1. Tomato-&-Avocado Cheese Sandwich


• 2 slices whole-wheat bread

• ¼ avocado, mashed

• 3 slices tomato

• ¼ cup grated Parmesan cheese

• 1 cup mixed salad greens or baby spinach

• 2 teaspoons balsamic vinegar

• 1 medium ripe pear


• Spread avocado on one slice of bread, top with tomatoes and cheese. Toast the sandwich in a toaster oven until the cheese melts (4-6 min).

• Carefully remove the toast and put greens on top of the cheese side. Sprinkle with vinegar and top with the remaining toast. You can cut the sandwich in half, serve it with pear.

2. Spicy Ramen Cup of NoodlesIngredients

• 1 ½ tablespoon reduced-sodium vegetable bouillon paste

• 1 ½ teaspoon white miso

• 1 ½ teaspoons chile-garlic sauce

• 1 ½ teaspoons grated ginger

• ¾ cup shredded carrot

• ¾ cup sliced shiitake mushrooms

• 1 ½ cups chopped baby spinach

• 3 hard-boiled eggs, halved

• 1 ½ cups cooked ramen noodles

• 3 tablespoons sliced scallions

• ¾ teaspoon sesame seeds

• 3 cups very hot water, divided


Take 3 pint-and-a-half size canning jars. Put there 1/2 tbls bouillon paste, 1/2 tsp miso, 1/2 tsp chili-garlic sauce, and 1/2 tsp ginger. Layer 1/4 cup carrot, 1/4 cup mushrooms, 1/2 cup spinach, 2 egg halves and 1/2 cup noodles in each jar. Top each with 1 tbls scallion and 1/4 teaspoon sesame seeds. Close the jars and store them in the refrigerator for up to 3 days. Add 1 cup of hot water to one jar to prepare a portion of noodles. Close the jar and shake it. Microwave uncovered until steaming hot (2 to 3 minutes). Stir before eating.

3. Egg Salad Sandwich

This egg salad recipe is spiked with dill and lemon zest. Crisp pancetta adds texture and flavor. If you don’t want to go with the pancetta, try a few capers sprinkled on top instead.


• 4 large eggs

• 2 thin slices pancetta (about 1 1/2 ounces)

• 3 tablespoons mayonnaise

• 2 teaspoons chopped fresh dill or chives, plus more for garnish

• ½ teaspoon lemon zest

• Pinch of salt

• Ground pepper to taste

• 2 slices whole-grain bread, lightly toasted

• 2 leaves Boston lettuce


Boil eggs over high heat, when cooked remove from heat and pour with cold water, let it cool down for 10 minutes. Meanwhile, cook pancetta over medium-high heat until crisp in the frying pan (3 minutes per each side). Then, peel the eggs and mash them in a medium bowl, add mayonnaise, dill (or chives), lemon zest, salt, pepper, and the pancetta. Stir all the ingredients. Top each piece of toast with a lettuce leaf and 1/2 cup egg salad. You can store the egg salad in the refrigerator for up to 1 day.

4. Chickpea Salad



• 1 small shallot, peeled

• ¾ cup nonfat cottage cheese

• ¼ cup reduced-fat mayonnaise

• 2 tablespoons buttermilk powder

• 2 tablespoons white-wine vinegar

• ¼ cup nonfat milk

• 1 tablespoon chopped dill

• ¼ teaspoon salt

• ¼ teaspoon freshly ground pepper

Chickpea Salad

• 1 7-ounce can chickpeas, rinsed

• 3 cups peeled, seeded and diced cucumber

• 2 cups halved grape tomatoes or cherry tomatoes

• ¼ cup crumbled reduced-fat feta cheese

• ¼ cup diced red onion

• ½ cup Creamy Dill Ranch Dressing

• Freshly ground pepper to taste


To prepare sauce: Take a food processor and add shallot, cottage cheese, mayonnaise, buttermilk powder, and vinegar. Process the ingredients until smooth. Pour in milk while the processor is running. Add dill, salt and pepper, and process until combined. (Makes 1 1/4 cups.) You can store the dressing in the fridge for up to 1 week.

To prepare salad: Combine chickpeas, cucumber, tomatoes, cheese and onion in a medium bowl. Add dressing and pepper, stir the ingredients.

5. Miso Soup Cup of Noodles with Shrimp and Green Tea Soba


• 4 tablespoons white miso

• 6 teaspoons mirin

• 3 teaspoons unseasoned rice vinegar

• 1 ½ cups diagonally sliced snow peas (about 5 ounces)

• 9 ounces peeled cooked shrimp

• 1 ½ teaspoon dried wakame

• 1 1/2 cups cooked green tea soba noodles (from 3-4 ounces dried)

• 3 tablespoons thinly sliced scallions

• 1 (3 inches) square dried kombu, snipped into 3 equal strips

• 3 cups very hot water, divided


Take 3 1/2-pint canning jars and add to each of them 1tbsp miso, 2 tsp mirin, and 1 tsp vinegar. Layer 1/2 cup snow peas, 3 ounces shrimp, 1/2 teaspoon wakame and 1/2 cup noodles into each jar. Top each with 1 tbsp scallion. Add one piece of kombu on the side of each jar. You can store it in the fridge for up to 3 days. To prepare each jar: Add 1 cup of hot water to the jar and shake it. Microwave uncovered until steaming hot. Remove kombu. Stir the soup and let it stand for a few minutes.

6. Broccoli, Ham & Cheese Quiche


• 16 ounces precooked shredded potatoes or frozen hash browns (thawed)

• 1 3/4 cups liquid egg substitute, such as Egg Beaters, or 8 eggs, beaten, divided

• 2 tablespoons all-purpose flour

• 1 tablespoon canola oil or extra-virgin olive oil

• ¼ teaspoon salt

• 2 cups finely chopped broccoli florets

• 1 cup shredded extra-sharp Cheddar cheese

• ¾ cup finely diced smoked ham

• ¾ cup reduced-fat sour cream

• ¼ cup minced fresh chives

• ⅛ teaspoon freshly ground pepper


Preheat oven to 375 degrees F, coat the springform with cooking spray. Line a baking pan with foil. Squeeze any excess moisture from the thawed potatoes. Combine them with 1/4 cup of egg, flour, oil, and salt in a medium bowl. Pour the mixture into the prepared baking pan. Bake for 35-40 minutes until potatoes on the edge turn brown. Layer ham, cheese, and broccoli in the pie crust. Whisk the remaining 1 1/2 cups egg substitute, sour cream, chives and pepper in a medium bowl. Cover the pan with a baking sheet. Pour the egg mixture over the filling. Bake the quiche for 50-60 minutes.

7. Italian Vegetable Hoagies


• 1/4 cup thinly sliced red onion, separated into rings

• 1 14-ounce can artichoke hearts, rinsed and coarsely chopped

• 1 medium tomato, seeded and diced

• 2 tablespoons balsamic vinegar

• 1 tablespoon extra-virgin olive oil

• 1 teaspoon dried oregano

• 1 16- to 20-inch-long baguette, preferably whole-grain

• 2 slices provolone cheese, (about 2 ounces), halved

• 2 cups shredded romaine lettuce

• 1/4 cup sliced pepperoncini, (optional)


Put onion rings in a small bowl and pour in cold water. Meanwhile, toss artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut the baguette into 4 equal lengths. Pull out about half of the soft bread from each side. Drain the onions and pat dry. Divide provolone among the bottom pieces of baguette to make sandwiches. Spread on the prepared mixture and top with the onion, lettuce, and pepperoncini. Cover with the baguette tops. Serve with tomato and cucumber salad.

8. Smoky Artichoke-Sardine Salad


• ½ cup extra-virgin olive oil

• 3 tablespoons sherry vinegar

• 1 large shallot, minced

• 1 teaspoon Dijon mustard

• ¾ teaspoon smoked paprika

• ¼ teaspoon salt

• ¼ teaspoon freshly ground pepper

• 3 cups mixed greens

• ½ cup canned artichoke hearts, rinsed

• 2 ounces canned sardines

• ¼ cup sliced red onion


Take a blender, put oil, vinegar, shallot, mustard, paprika, salt, and pepper. Blend the ingredients. Put greens in a separate salad bowl and add 2 tbs of dressing, stir the salad (store the remaining dressing in the fridge). Top the greens with artichoke hearts, sardines, and onion.

9. Egg Salad Bento Lunchbox


• 2 hard-boiled eggs, peeled and chopped

• 2 tablespoons finely diced celery

• 1 tablespoon low-fat mayonnaise

• 2 teaspoons Dijon mustard

• 1 teaspoon minced scallion greens

• Freshly ground pepper, to taste

• 2 leaves Boston or Bibb lettuce

• ½ cup blueberries

• ½ cup banana slices

• 2 tablespoons nonfat or low-fat vanilla yogurt

• ⅔ cup broccoli florets, cooked or raw

• 6 cherry tomatoes

• 3 slices cocktail-size pumpernickel bread

• 1 tablespoon shelled unsalted pistachios

• 1 tablespoon bittersweet chocolate chips


Take hard-boiled eggs and mash them in a bowl with a fork. Add celery, mayonnaise, mustard, scallion greens, and pepper, toss the ingredients. Use one container for the salad, line it with lettuce leaves and fill with egg salad. You can store the salad in the fridge for up to 2 days. Take another container, toss blueberries, banana, and yogurt. Put broccoli and tomatoes in a third container. Place bread in a fourth container. Nestle a dip-size container in with the bread; fill it with pistachios and chocolate chips.

10. Bacon-Lettuce-Avocado-Tomato Sandwiches


• 8 slices center-cut bacon, halved

• 1 ripe medium avocado

• 2 tablespoons chopped fresh basil

• 1 tablespoon mayonnaise

• ½ teaspoon finely grated or minced garlic

• ¼ teaspoon salt

• ¼ teaspoon ground pepper

• 8 slices sprouted wheat bread

• 1 medium tomato, cut into 8 slices

• 4 romaine leaves

• 1 cup alfalfa sprouts


Fry bacon in a skillet over the medium heat until crisp, 5 to 10 minutes. When cooked, put it on the plate. Meanwhile, take a bowl and mash the avocado in it. Add basil, mayonnaise, garlic, salt, and pepper, toss the ingredients. Toast bread. Spread about 2 tbs of the avocado mixture on 4 slices of toast. Top each with 4 pieces of bacon, 2 tomato slices, 1 lettuce leaf, 1/4 cup sprouts, and the remaining toast.

11. Shrimp Pad Thai Salad


• 3 tablespoons unrefined or roasted peanut oil, divided

• 4 large eggs, lightly beaten

• ¼ cup lime juice

• 1 tablespoon fish sauce

• 1 tablespoon ketchup

• 2 teaspoons brown sugar

• ¼ teaspoon crushed red pepper (optional)

• 8 cups thinly sliced napa cabbage (from 1 head)

• 16 peeled cooked shrimp (21-25 count), tails left on if desired

• 1 cup grated carrot

• ½ cup thinly sliced fresh mint and/or basil

• ½ cup roasted peanuts, coarsely chopped

• 2 scallions, sliced


Take a nonstick skillet and heat 1 tbs oil over medium heat. Cook eggs lifting the edges as they set to let uncooked egg run underneath. Flip and continue cooking for about 3 minutes. Once prepared put the eggs on a cutting board to cool. Toss lime juice, fish sauce, ketchup, brown sugar, and crushed red pepper in a bowl. Whisk in the remaining 2 tablespoons oil. Put cabbage in a bowl and toss with half the dressing. Divide the cabbage among 4 plates. Slice the egg and put it on top of the cabbage along with shrimp, carrot, mint and/or basil, peanuts, and scallions. Add the remaining dressing.

12. Antipasto Salad


• ¼ cup extra-virgin olive oil

• 3 tablespoons red-wine vinegar

• ½ teaspoon dried oregano

• ½ teaspoon ground pepper

• 6 cups torn escarole

• 2 cups torn radicchio

• 1-pint cherry tomatoes halved

• 1 (15 ounces) can no-salt-added chickpeas, rinsed

• ½ English cucumber, halved and sliced

• 1 cup slivered fennel

• ¾ cup diced fresh mozzarella (4 ounces)

• ½ cup marinated artichoke hearts

• ½ cup sliced pepperoncini

• ½ cup halved and sliced radishes

• ½ cup sliced salami (2 ounces)

• ¼ cup sliced ripe black olives


Take a large bowl and whisk oil, vinegar, oregano, and pepper. Toss escarole, radicchio, tomatoes, chickpeas, cucumber, fennel, mozzarella, artichoke hearts, pepperoncini, radishes, salami, and olives. Serve with crusty Italian bread.

13. Japanese Beef and Noodle Salad


Sesame Soy Dressing

• 3 tablespoons reduced-sodium soy sauce

• 3 tablespoons strong brewed green tea or black tea

• 2 tablespoons rice vinegar

• 1 tablespoon canola oil

• 1 tablespoon toasted sesame oil

Beef and Noodle Salad

• 3 tablespoons mirin

• 1 teaspoon ground ginger

• 1 12-ounce sirloin steak, trimmed

• 4 ounces soba noodles

• 1 cup finely shredded or julienned carrot (1 large)

• 4 cups mixed salad greens

• 1 tablespoon sesame seeds, toasted


Take a small bowl to prepare the dressing. Whisk soy sauce, tea, rice vinegar, canola oil, and sesame oil. Then, take another small bowl to prepare the salad. Whisk mirin and ginger. Place steak in a pie pan. Pour mirin mixture over the steak. Put the marinate in the refrigerator for at least 30 minutes, turning occasionally. Meanwhile, cook noodles in the boiling water until tender. Don’t forget to salt the water. When cooked, drain and rinse under the cold water. Transfer noodles to a large bowl, toss with carrot and 1/3 cup of the Sesame-Soy Dressing. Then, preheat grill to medium-high and oil the grill rack. Grill the steak for 4 to 6 minutes per side for medium-rare. (Also, you can brush a little canola oil over a large skillet. Cook the steak over high heat for 4 to 6 minutes per side.) When cooked, transfer the steak to a cutting board and let it cool for 5 minutes, then slice thinly against the grain. Build the salad on 4 plates starting with about 1 cup mixed greens, one-fourth of the noodle mixture, then one-fourth of the steak slices. Whisk remaining dressing again to combine, then drizzle about 4 teaspoons over each salad. Sprinkle with sesame seeds.

14. Green Salad with Chickpeas



• 1 avocado, peeled and pitted

• 1 ½ cups buttermilk

• ¼ cup chopped fresh herbs, such as tarragon, sorrel, mint, parsley and/or cilantro

• 2 tablespoons rice vinegar

• ½ teaspoon salt


• 3 cups chopped romaine lettuce

• 1 cup sliced cucumber

• 1 (15 ounces) can chickpeas, rinsed

• ¼ cup diced low-fat Swiss cheese

• 6 cherry tomatoes, halved if desired


Take a blender to prepare the dressing. Put avocado, buttermilk, herbs, vinegar, and salt in it, blend until smooth. Take a bowl to prepare a salad. Toss lettuce and cucumber with 1/4 cup of the dressing. Add chickpeas, cheese, and tomatoes. Store extra dressing in the fridge for up to 3 days. You can serve extra dressing with grilled vegetables as well.

15. Cold Noodle Salad


• 3 tablespoons powdered peanut butter

• 2 tablespoons water

• 3 tablespoons light coconut milk

• 1 tablespoon lime juice

• 2 teaspoons reduced-sodium soy sauce

• ¼ teaspoon sriracha sauce

• 1-ounce whole-grain spaghetti, broken in half, cooked, drained

• ½ cup snow pea pods, trimmed and halved crosswise

• ⅓ cup chopped cooked chicken breast

• ¼ cup bite-size pieces red sweet pepper

• 1 teaspoon snipped fresh cilantro

• 1 tablespoon sliced green onion

• 1 tablespoon chopped unsalted peanuts


Take a medium bowl, combine powdered peanut butter and the water. Add coconut milk, lime juice, soy sauce, and sriracha sauce. Stir them until smooth. Toss cooked spaghetti, snow pea pods, chicken, red pepper, and cilantro. Sprinkle with green onion. Put the salad in a separate container, cover, and refrigerate overnight. Sprinkle peanuts on the salad just before serving.

16. Chickpea and Quinoa Buddha Bowl


• 1 cup cooked quinoa

• ⅓ cup canned chickpeas, rinsed and drained

• ½ cup cucumber slices

• ½ cup cherry tomatoes halved

• ¼ avocado, diced

• 3 tablespoons hummus

• 1 tablespoon finely chopped roasted red pepper

• 1 tablespoon lemon juice

• 1 tablespoon water, plus more if desired

• 1 teaspoon chopped fresh parsley (optional)

• Pinch of salt

• Pinch of ground pepper


Put quinoa, chickpeas, cucumbers, tomatoes, and avocado in a wide bowl. Stir hummus, roasted red pepper, lemon juice and water in a bowl. Add more water to reach desired consistency for dressing. Add parsley, salt, and pepper and stir to combine. Serve with the Buddha bowl.

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