Pack Healthy Lunches For Work

 | Nutrition  | 65 Comments


One important way to curb your appetite during the day is to pack healthy lunches for work!  You can eat healthy all day long even if you work long hours if you just pack healthy lunch with you. I wanted to share with you guys my own packed meal to show you how simple it can actually be so watch this video and then read on. 


We all want the same two things: Eat and lose weight, or maintain our healthy weight. Either way, we all want to eat and enjoy our food, yet stay fit and healthy. I have always been a believer that exercise and diet are equally important, however you can say that staying in great shape and keeping a healthy weight is 90% about diet. While you should exercise every day, it does not take up more than 4% of your waking hours, especially if you do my workouts. Paying attention to your diet however, takes up the rest of the day, because you don’t have to make decisions only about what to eat, you also decide what not to eat. You have to choose what to eat for breakfast, lunch, snack, and dinner, while you try to stay away from temptations that can sabotage your efforts to stay fit. On average you have an opportunity to eat right 3-5 times a day, and the sad part is that one bad meal a day can send you two steps back. One bad meal every 4 days is much better and if you can cut it down to once a week, than you’re golden and nothing will stop your progress. 




I got to the point when junk food does not make me happy anymore. What makes me feel good is when I put an effort into preparing meals that are good for my well being. It’s more comforting to eat a healthy lunch that you have prepared at home, and knowing that you won’t feel gross and guilty after eating the whole plate. Maybe you are not there yet, but you can be. The only thing that I have been fighting with is eating more than I should, because my food is delicious! :) haha. It’s all about our priorities. Either way, it is not hard or difficult to prepare an awesome lunch that you can pack with you and take it to work.





This morning I made a simple quinoa with cranberries and walnuts and  I have it in my tupperware on my desk. I don’t get distracted by any cravings or temptations, and I eat when I feel hungry. 

Do you pack your lunch with you to work? What do you usually eat during the day at work? Let me know in the comments below. 





65 comments on “Pack Healthy Lunches For Work”

  1. shelly

    shelly  | 

    great video! i generally bring two green salads – heavy with spinache, heaps of veggies, nuts and seeds. i always have hemp seeds and chia seeds in my salads. no meat in any salad, and my dressings consist of olive oil and different herbs. i always have my banana, and my small tupperware of heaven: almond butter, chia seed powder, cinnamon, and a dab of raw honey. it is maybe two tablespoons in total inside that jar of heaven. sometimes i will add cashews.

    if it is a late day at work i also include a quinoa salad- i love that you can eat it warm or cold! lastly, i have one or two raw juices with me that i make in the morning for any kind of “sweet craving” – like a carrot/beet/apple/rasberry juice or spinach power juice. your videos give me great inspiration! thankyou Zuzka, Happy Canada Day!

    • Michele Chang

      Michele Chang  | 

      Very healthy indeed! You’re very well prepared :)

    • Gomathi

      Gomathi  | 

      Sounds so good, yummy! I will try some of your ideas.


  2. Amy Light Ramage

    Amy Light Ramage  | 

    You rock sister & I love your motivation!!!! We need to connect! Funny thing is my biological brother is Sean Light from Oregon. We have lots in common & can crush obesity together & change many lives!! Can we connect- I know time is precious for us both, so let me know how I can talk with you. Your workouts & posts are awesome!!

  3. Ozgun Bayramoglu

    Ozgun Bayramoglu  | 

    Radishes with cherry tomatoes. Wouldn’t change it for anything! 😉

  4. Tina

    Tina  | 

    Hey Zuzka. Thanks for everything you do. I’ve been feeling really down about my weight recently, and as I want to be an actress, I want to feel confident and toned and light and healthy. I’ve always been jealous of my mum, who stays slim and healthy because she eats well and isn’t tempted by the naughty stuff… I LOVE the naughty stuff! Chocolate and cakes, etc…! But I’m hoping to take a step forward. Today I had only healthy stuff all day: veg, fruit, green tea, small sandwich, then i exercised, then had a tiny piece of cake, which is a big step from my usual binge. Do you think I’ll be able to beat the addiction I seem to have to cakes etc??

    Thanks again, you’re amazing! xx

    • ZuzkaLight

      ZuzkaLight  | 

      Hi Tina,

      It’s all about your priorities. Do you want to be toned and slim more than you want to eat the cake? You have to ask yourself this question each time you get tempted. On a side note, you should feel confident as an actress regardless what you look like or regardless of your weight. There are many actresses that are amazing in their art and they are not all slim, toned, and sometimes even young or super attractive, so don’t get stuck in some illusion of what an actress has to look like.

      • Tina

        Tina  | 

        Hi Z

        Thanks so much, you’re right. It’s a shame how women feel the pressure to look good rather then be a better actress, eh?! Thank you, I’ll keep that in mind. Thanks for all the inspiration. Already after my healthy day yesterday my tummy is flatter and more comfortable!! :) xxxxx

  5. Tray

    Tray  | 

    Spinach salad with grilled chicken, almonds, and an apple!

  6. Cindy

    Cindy  | 

    I’m looking for some new recipes to use quinoa and or kinwa. Looking into better eating habits. Do you eat wheat and gluten free also??

  7. Alexandria Nardoni

    Alexandria Nardoni  | 

    i love quinoa!!! my fav recipe is a light stirfry of bok choy, carrots, onions and lastly the quinoa. sometimes i add broccoli or asparagus…but bok choy is key for flavor!

    • Gretchen Dunham

      Gretchen Dunham  | 

      yum :) That sounds really good! What do you use to stir fry it in? Just olive oil? Or some type of sauce?

    • Aly

      Aly  | 

      I cook quinoa as directions state. Then I saute peppers (all colors) and onions with olive oil. I add salt, pepper, and whatever seasonings I like. Then add in Siracha hot sauce and cilantro. Once this is all cooked down and the quinoa is ready, I add them together. It’s amazing!

  8. Lee Bridges

    Lee Bridges  | 

    My favorite lunch is protein salad: any kind of lean protein like chicken or salmon served with fresh vegetables and greens, usually with a light vinaigrette. It really picks me up and gets a lot of nutrients into me. On the side I have lemon water or iced tea. Although I usually eat lunch out, luckily I live in Los Angeles, so there are lots of places that serve different varieties of this dish.

  9. Nicole Díaz

    Nicole Díaz  | 

    Hello Zuzka I’ve been watching all your videos since the start, and. I think is incredible the way your body has change for good!!! Love your meals and now im trying to fit my stomach cause I’m thin but I want to look healthier cause I’m that kind of thin with no shape just like a stick hahaha, I want to find something to gain a little muscles in my arms and legs, this video helped me a lot cause now I know what I can add to my favourite thing I like to eat at work, thanks Zuzka all your work had been great, not only for me, even for my husband he was with 20 or 30 kgrs over normal of what he needed so this helped him to go on with a healthy life and now he is 67kgrs he looks so great and his mood also great! So thank you a lot for change our lifes for good.

  10. Rena

    Rena  | 

    Black beans and a sweet potato mixed together with chili powder is my go to! I love it so very much!

  11. Kathy Derken

    Kathy Derken  | 

    Could you please share again the coconut blend you were using? I would like to make this recipe. You truly help with these recipes

    • Maria

      Maria  | 

      It`s called coconut manna :)

      • Gretchen Dunham

        Gretchen Dunham  | 

        Where do you find Coconut Manna? What is it? Is it basically just coconut oil??? Sounds good!

  12. Bartra

    Bartra  | 

    where did you buy the coconut banana spread and what brand is it?

  13. Deirdre Jenkins

    Deirdre Jenkins  | 

    I normally have an Oatmeal Smoothie for breakfast. Its fast and I can drink it on the way to work.

    It contains 20g of rolled oats, 2 Tbsp of chia seeds, 3/4 cup of mixed berries, 1 cup of water and abt 1/2 of cinnamon.

    Add oats and chia seed to blender and grind into a powder (I use a Vitamix). Next add the berries, water and cinnamon and blend till smooth.

    • Katrina Wood

      Katrina Wood  | 

      This sounds great. I will have to try it for sure. Is it 1/2 tsp or tbsp of cinnamon?

  14. Anastasia

    Anastasia  | 

    Love your post, as always:) my lunch is always salad with some kind if protein, fish, meat, or boiled eggs. As for snacks, I love eating almond butter with apples, or any fruit. I’m more organized when I’m at work as j prepare every meal, but when the weekend comes this is when I don’t eat 3-5 times, more like 2-3 times.

  15. Sherry Nelson

    Sherry Nelson  | 

    Love protein for breakfast at work. Salmom, chicken,turkey wings, egg whites with spinach/broccoli. Current favorite is left-over chicken breast reheated in pan with habenaro peppers and a little honey…sweet and spicey! Good alone or mixed into my egg whites and spinach. Also love your zucchini and yellow squash “pasta”. Unfortunately, I slice off the end of my thumb making it!! Haha. Didn’t stop me from making it again!

  16. Anastasiya

    Anastasiya  | 

    I don’t mean this in a negative way (because I don’t want you to struggle!) but it came as a huge comfort to hear that you sometimes have to fight with portion control of healthy foods, too. I’ve been battling this for such a long time and it makes me feel like a huge failure when I compromise my progress by overeating the good stuff.

    Also, I’m so sorry if this has been touched on already and I missed it, but have you talked about your thoughts on cheat/treat meals? In this post you mention that one meal a week won’t threaten progress–if that’s true that would make me so happy, because whenever I allow myself to have something like ice cream I always feel guilty afterwards even when it’s a planned indulgence. :(

    Thank you so much for everything, Zuzka <3

  17. brandon

    brandon  | 

    I thank you for giving me an example of what I would eat for a typical day!!! My number 1 problem is not eating enough and when I do eat, eating healthy!!! I do try to get all the food groups into every meal, but sometimes I come up short so thank you for your excellent help and advice. It really helps!!!

  18. Thalia Tejada

    Thalia Tejada  | 

    Hello zuzka! glad to see your doing amazing like always! I normally have a cucumber apple salad with lemon and cayenne accompanied with an open face sandwich made of egg white, & cheese, however the bread is small because it’s paleo bread and the slices are small. Thank you for helping the community by guiding us. God bless you!

  19. Linda Corey

    Linda Corey  | 

    I work at night so I bring my lunch of salad w tomatos cucumber spinach and protien like tuna or lean turkey meatballs, an apple or greek yogurt for snack. Today was a hurry and brought watermelon and strawberries greek yogurt and mini cheese 35 calories with baby carrotts. not that creative but it keeps me from hitting vending machines

  20. Mary

    Mary  | 

    Great video! But what about people (me!) who have to work 24 hours shift and this is rally hard to go with 1 meal. What would you suggest in this this case? Cheers :)

  21. Mary

    Mary  | 

    Great video! But what about people (me!) who have to work 24 hours shift and this is rally hard to go with 1 meal. What would you suggest in this case? Cheers :)

  22. Alena Mudrevskaya

    Alena Mudrevskaya  | 

    I am lucky because at my company we have a canteen for workers. They offer some healthy choices – salads, steamed vegetables, fish, omelette, vegetable soups. So, usually my luch looks like that – fish+vegetables and salad.

  23. Alicja

    Alicja  | 

    Greek salad and your’s Pasta with Portobello Mushroom from yesterday :)

  24. Andrea Bauer

    Andrea Bauer  | 

    When I go to work, I start my day with one of Z’s workouts, and usually have a protein shake after that (unsweetened soy-milk, whey-protein, espresso, cinnamon). I never was a breakfast-type, so that’s perfect for me. For lunch, I normally order a salad from a delivery serivce. The salads are fresh and there are variations to choose from (with turkey, salmon…) It maybe would be better to prepare something myself, but this is not a bad alternative (my colleagues go for pizza and fast food every day). For snacks, I always have some almonds or nuts around, or some salt reduced beef jerkey. Sometimes I have a smoothie or yoghurt, or a piece of fruit too. My problem is, that I’m really hungry in the evening, and though I normally eat clean, I have to take care that I don’t go overboard. Guess that’s definitely slowing down my progress.

  25. Tessa

    Tessa  | 

    For breakfast, I like to prepare a Budwig:

    1 tbs of low-fat quark (skimmed curd cheese), 1 ripe banana, 1 tbs of sesame oil (or walnut or flax), 1 tbs oatmeal (or other whole grains), ½ lemon juice, 1 tbs of seeds mix (sunflower, nuts, squash, etc.) and 1 tbs of honey. All in the blender and it’s ready! You can also add fresh fruit. Really delicious, healthy and nutritious!

    For lunch, I prefer to eat hot food. It is better for me than the cold dishes. But that does not stop me from eating quinoa salad, I love it! With lentils, tomatoes, a little bit of mozzarella, sometimes smoked salmon and seaweed :-)

    Otherwise I’d rather eat Asian style dishes, I love this food! Sauteed vegetables with rice or noodles with chicken or beef stir-fry :-) very quick and so easy!

    Thank you Z for everything!

  26. Elisa Romulo

    Elisa Romulo  | 

    I started the packing my lunch to work today 😀 made some turkey burgers with extra lean turkey. I used to eat a lot more, but now I don’t feel as hungry even though I’m working out. Any protein shakes you recommend?

  27. Sara Consoli

    Sara Consoli  | 

    Today I have a chicken black bean bake, made with chicken breasts, black beans, onions, corn, salsa, taco seasoning and a little bit of really good cheddar. I top it off with a quarter of an avocado. Very yummy! And when I get home after work, I have a green smoothie, made with kale, spinach, banana, mango, fresh mint and coconut milk:)

  28. Lubica

    Lubica  | 

    Great timing of your post!!!! Was looking for some inspiration for quinoa lunches….I usually make either an omelete with pepers or chicken or turkey breast for work. Or I have fish with veggies. Every day I prepare my meals for next day. It helped me to maintain my weight not to mentioned that I feel great. Even when I am traveling I take small snacks with me such as nuts or mango or I make gluten and dairy free muffin which is great!

    Preparation is the key!

  29. Gabriela Monroy

    Gabriela Monroy  | 

    That quinoa whas the only thing you eat in the day besides the smoothie? did you eat something else or a snack? and at what time do you have dinner? and what you ate for dinner? thanks

  30. Chris C

    Chris C  | 

    I try to prepare my meals considering if they will make another meal & how they will travel for lunches. I love my Vitamix! I have an expensive juicer but it is difficult to clean, it does only one thing & I don’t get the nutrition from the seeds & skins – the Vitamix liquifies everything! I make my own soy milk for $0.50/qt. & use it in my smoothies & for protein. Lunch today was leftover fish taco meat, kale, diced, tomatoes & avacado in a flatbread “roll up” fish taco was Tilapia marinated in a bit go olive oil, lime juice, pinch of salt, pepper & cilantro – I cook it outside (no fish odor in my house) in an iron skillet on an induction unit.

    Finally the Vitamix w/ soy milk, ice, coffee beans & a squirt of chocolate sauce makes a great “sorbet” dessert!

    Please to enjoy!

  31. Sarah

    Sarah  | 

    I would really like to know when the internationally shipping will be available for the strength dvd’s. I really need them LOL

  32. mag

    mag  | 

    Hi Zuzka!, how do you eat that? not everything on lunch? right?

    that Tupperware it’s about 3 portions of quinoa during the day? between how many hours do you eat them?

    thanks, very helpful

  33. Tonia Johns

    Tonia Johns  | 

    4-5 cups of greens (kale, spinach, romaine, whatever is on sale), 1/2 cup black beans (seasoned with garlic, cumin, cilantro), 1/2 cup brown rice or quinoa, 1/2 cup salsa, 1/2 sliced avocado. Oh my. I love this!

  34. Tonia Johns

    Tonia Johns  | 

    Also green juices are a great quick energy fix instead of caffeine. Greens, cucumbers, celery, apples, lemon, ginger. Just be careful to use more vegs than fruit or you will be drinking a lot of calories.

  35. Nicki

    Nicki  | 

    I tried this today for a snack. I couldn’t find coconut manna but I did find coconut butter at Whole Foods. I think it is almost the same . It was delicious and filling. Thanks for the idea. I never would have put that combination together.. I eat quinoa in place of rice for dinner sides..

  36. Kana

    Kana  | 

    Hello Zuzka,

    What are you eating at work between meal hours. And when you are stressed at work?

    I started to go to the bathroom and do hand stands 😀

  37. Sarah Walters

    Sarah Walters  | 

    I have a peanut butter sandwich on whole wheat bread, a piece of chocolate and some chips. That is my lunch every day. Not great is it? I need an alternative. Any ideas?

    • Meghan

      Meghan  | 

      Hey, try replacing the chips with crunchy veggies like carrot sticks or red pepper slices, and use salsa or low fat dressing for dip. Instead of chocolate have fruit. You can also use 1 slice whole wheat bread and 1-2 Tbsp all natural peanut butter!

  38. Alexis

    Alexis  | 

    I have a spinach salad every day at work. it has roast chicken and combinations of cucumber, split beans, green beans, tomato, bean sprouts, mung beans, avocado, capsicum, carrot, celery, whatever I’ve got at the time, plus a little bit of french dressing. For other snacks at work I have 1 apple, seasonal fruit, unsalted almonds, raisins, and other dried fruit. I know dried fruit has a lot of sugar but i don’t mind because it’s natural sugar not high glucose corn syrup crap!! however, i still always feel hungry, and by the time i get home at 5pm, I’m starving, and then usually cave into peanut butter on toast. Plus my dinner is not very healthy. My boyfriend won’t cook anything healthy :((

    • Meghan

      Meghan  | 

      If he won’t cook anything healthy, cook at least one healthy thing for the meal. Don’t compromise your health!

  39. Lauren Pilgrim

    Lauren Pilgrim  | 

    Always salad, arugula or kale with tomatoes, avocado, scallions, sardines, maybe a little feta, bell peppers, and lemon/olive oil, salt and pepper. I change it up but always kale, arugula or spinach.

    The frustrating thing is, I cannot lose weight. I eat eggs with sauteed greens for breakfast, salad lunch, usually greens and protein for dinner, very little fruit, don’t snack, don’t eat sugar or grains of any kind and drink water and coffee in the morning, occasional glass of red wine.

    I had a baby 9 months ago and I just cannot shed a pound, it’s really really frustrating. Hoping following your workout plans will help!

  40. maillot de foot 2013

    maillot de foot 2013  | 

    It`s really useful! Looking through the Internet you can mostly observe watered down information, something like bla bla bla, but not here to my deep surprise. It makes me happy..!

  41. Andrea Bauer

    Andrea Bauer  | 

    Prepared this dish yesterday and had it today for lunch. Modyfied it a bit, because I don’t have this coconut manna. I took coconut milk and some coconut shreds instead. I couldn’t finish it all, will have the rest for dinner. But I’ll definitely try other versions of quinoa salads, maybe with some feta cheese, pine nuts and rocket salad…

  42. hgh

    hgh  | 

    top 10 fitness books

  43. Joanna

    Joanna  | 

    Coconut manna is addictive and should be called coconut crack. I would devour your lunch! I had to stop buying it because i would eat so much of it during the day and use any excuse to have some. Definitely saving it for my birthday and gonna stuff medjool dates with it- my other no no food! Figure i can splurge on my bday.

  44. Margo

    Margo  | 

    My brother recommended I might like this blog. He was totally right. This post actually made my day. You cann’t imagine just how much time I had spent for this information! Thanks!|

  45. Ashlee Wright

    Ashlee Wright  | 

    For my lunch, i have a hand full of grapes,apple,mandrian also a chicken sandwich w/ spinach an avacardo. In the afternoon i have a banana an some almonds mmmmm, im about to try this luch with all my fruit 😀 😀

  46. Kelly

    Kelly  | 

    This is great! I have a lot of trouble because I need to pack food for days at a time and am looking for recipes that are tasty, healthy and that I can heat up in the aircraft oven. I am starting with my food prep and then will be starting your program to loose 10 pounds, tone and feel great again. One year ’till 40!!!

  47. Zina

    Zina  | 

    Hi Z, any advice for asians for eat simple carbs since young? I had tried wholegrains but i always fall back to the comfort of white rice and noodles. It is easy to find, my mum cooks these for dinner. It is so hard to stay away from simple carbs. I am trying my best, i don’t even eat plain white bread for breakfast now. Also, i feel sad when i couldn’t eat my favorite local dishes that are cooked with simple carbs. Furthermore, those wholegrains are really really expensive for a student like me :( $2 for a bowl of noodles compared to $12 for a bowl of soup and salad. I really want to change my diet for real! but i’m kinda in some confusion. I did your zcut power strength and yes i did gained muscles however my abs are hidden under a layer of fats. I put so much effort but am really beaten down by my inability to manage my diet. If you can kindly give me some advice or encouragment.. that will meant a lot to me :)

  48. Eduardo

    Eduardo  | 

    Wow! I am so impressed by your website, your workouts, your health tips! You are an amazing girl Zuska………motivation, honesty, and most of all you practice what you preach!! Keep it up!

  49. Petra yoder

    Petra yoder  | 

    Zuzko, so you eat the same meal the whole day?

  50. missy

    missy  | 

    Is this just one lunch or a lunch and snacks for the work day?

  51. Remy

    Remy  | 

    Dear Zuzzana, I am very love your website. I also very amazed on what Zuzzana did. Her body is so amazing. Already been 1 month I never ate cow meat and the organ meat at all. I only select chicken breast if I only want feel the meat taste. So Ms Zuzzana, I have a very sensitive question that I very want to know, how did yo manage your sex life and how I as a man to follow your diet program with a 2 times daily sex routine? I am very sorry , I dont mean to put a dirty words here but this is fact. Can I take a sexual herba pill booster as well as your excercise and diet programe.


  52. Laura Moriarty

    Laura Moriarty  | 

    Hello everyone! Ususally pack something I’ve cooked now for the summer and lots of fruit. I am a night custodian at a college so I eat when I can. I’m struggling to kick a binge eating habit. I have good days and bad days but I’ve made 10 lbs of progress in two months. During the schools year I work in the main dining hall so temptation is a daily hurdle! I try to stick to the dining halls large salad bar and awesome veggie burgers. Making progress and seeing the diiffence since I started the kettle bell training with your DVDs. Thanks Z!

  53. Rebecca Wagner

    Rebecca Wagner  | 

    This summer I have been really enjoying low fat cottage cheese with fruit on top, such as blueberries or sliced strawberries. I’m getting my protein from the cottage cheese (or greek yogurt, that’s another option if you don’t like cottage cheese), and I love love love the fresh fruit like blueberries or strawberries or whatever your favorite fresh fruit might be. Blueberries or strawberries or cherries or whatever, I just love indulging in the freshest fruits of the season.

  54. Adam Wills

    Adam Wills  | 

    Might be a stupid question, but is this a (FM)?

Add a comment

Note: You must be logged in to add a comment. Please log in, or register for a free account.

Registering for a free account will allow you to: comment on articles, add your own profile picture, get notifications when another member replies to one of your comments, and add workouts to your own personal favorites list.

All fields are required.