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The perfect #WFH lunch guide

If lunchtime during the COVID-19 pandemic has morphed into a steady stream of snacks consumed “al-desko”,
you’re not alone. Being thrust into working from home, in the midst of a stressful time, perhaps with kids running around nearby, can be a recipe for chaos. But it only takes a little awareness and forethought to get back on track.

Follow this simple guide to assemble the perfect #WFH lunch, packed with nutrients and staying power:


Step 1

Move away from your workstation, and commit to eating lunch elsewhere.


Step 2

Do you have leftovers from last night’s dinner? If so, proceed to Step 3 for The Easy Route. If not, proceed to Step 4.


Step 3

The Easy Route = leftover toast. Toast a slice of multigrain bread and top it with re-heated stir fry, fajita mix, chopped grilled chicken or other protein, a diced burger patty, etc. Add sliced avocado and a crack of sea salt or grated cheese. Now proceed to Step 7.

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Step 4

No leftovers? Prepare a well-balanced plate or bowl, starting with a protein:

  • Canned tuna or salmon mixed with lemon, mayo or olive oil
  • Diced chicken or turkey
  • Drained, rinsed and seasoned canned chickpeas or black beans
  • Hardboiled eggs


Step 5

Add a healthy fat:

  • Sliced avocado with a crack of sea salt
  • Olives
  • Nuts and/or seeds
  • Grated or cubed cheese


Step 6

Add a healthy grain:

  • Slice of multigrain toast on the side
  • Cooked brown rice or quinoa as the base
  • Whole grain pasta or soba noodles as the base
  • Rice crackers on the side


Step 7

Add any vegetable:

  • Add any roasted, raw or frozen then thawed vegetable as a side or on top of your bowl.

Step 8

Add a side of fruit:

  • Add any fresh or frozen fruit on the side.

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