Healthy Lunch Ideas For Work Pregnant


Pack Some Healthy Lunch For Work Pregnant  – I remember how I used to worry when the common question was asked in the Q&A sessions at work— ‘What is your favorite food?’ It wasn’t because I didn’t have one but because sometimes during the first pregnancy, it was very difficult to adjust to some changes in the body.

Healthy Lunch Ideas For Work Pregnant

Make the most of your midday meal by packing in nutrients for you and your growing baby.

Lunch. It’s an easy meal to miss. You might be in the office, running from meeting to meeting, and look up and see it’s past 2 p.m. Or, you’ve had a day packed with errands and family obligations and the most you could do was grab a banana as you ran to the car.

But don’t give lunch the short shrift: It provides a moment not just to feed you and your baby critical nutrients, but a moment of calm, relaxation and mindfulness.

When choosing what to pack in your brown bag, pick up at the cafeteria or order in a restaurant, remember the optimum pregnancy diet: a balanced mix of lean protein, whole grains, produce and healthy fats.

As you know, not only will you be eating for your baby’s benefit (to help ensure a healthy birth weight, improved brain development and a lower risk of certain birth defects), you’ll also be paving the way towards a safer, more comfortable pregnancy.

In fact, women who eat well while they’re expecting can minimize a host of pregnancy symptoms, including morning sickness and mood swings, and are more likely to deliver on time and have a speedier postpartum recovery. Now that’s definitely easy to stomach!

Lunch foods to eat while pregnant

Because this is the midday meal, when energy might be flagging, it’s important to eat a variety of foods, including:

  • Salads: Filled with vitamins, minerals and fiber, salads make a perfect lunch. Boost the taste and nutritious value of a salad or grain bowl by adding some protein, like tuna, salmon, chicken, shrimp, beans or lentils. Make sure to skip the Caesar though, as that dressing typically contains raw eggs.

  • Soups: No matter the season, soups make a great midday meal. They can be as hearty as you want, can play well with others — we’re looking at you, sandwiches — and can be filled with protein and fiber. Eat em’ cold or eat em’ hot and make a double batch, so you can freeze some for another time.

    • Sandwiches: Wraps, paninis, double-deckers — no matter what type of sandwich you crave, make it a healthy one, with lean protein, fiber and whole grains. Fill it to the seams with greens so you optimize your lunch. Just forgo any sprouts, as they can harbor bacteria, and skip traditional lunch meats (more on that below!) for more creative solutions.

    • Smoothie bowls: The perfect vehicle for all things tastefully healthy, this meal can marry protein, calcium and vitamin-rich foods like yogurt, fruit, nuts and seeds, and whole grains, all in one gorgeous bowl.

  • Lunch foods to avoid

    In addition undercooked eggs, smoked seafood and other breakfast foods to avoid, here are some to skip at lunch while pregnant:

    • Lunch meats: If not stored properly, salami, bologna and other deli meats as well as hot dogs and pâté, can potentially harbor listeria. Plus, many have additives and preservatives like nitrites, so branch out from the packaged meats for now.

    • Some fish and sushi: It’s fine to have up to 12 ounces of canned light tuna or salmon weekly, but skip shark, swordfish, king mackerel and tilefish, which have high levels of methylmercury. The same goes for any type of sushi involving raw fish, which can be a source of  bacteria.

    • Sugary yogurts: A strawberry yogurt may sound healthy, but a lot of fruit-flavored yogurts contain almost as much sugar as a small candy bar. Look for plain, low-fat varieties and add your own sliced fruit instead.

    • Soft cheese: No chip and cheese dip for your lunch. Skip the soft varieties like blue cheese, Camembert, queso blanco, queso fresco, brie and feta, which can carry listeria.

    • Undercooked meat: To feel well, order it well. Forgo raw or undercooked meat and eat only well-cooked meat to lower your risk of stomach upset.

    Tips for healthy lunches for pregnancy

    When deciding what to eat at midday, focus on eating something that provides a good dose of protein and fiber to keep you feeling full and energized.

    Think a small smoothie for calcium, a salad for fiber and vitamins, and a sandwich on whole grain bread for protein and carbs. Throw in some good fat from olive oil, nuts or avocado and you’ve got yourself a perfect meal.

    Here are some other tips to keep in mind:

    • Take the pressure off: Don’t try to squeeze every possible nutrient into your lunch. You still have snacks and dinner to round out the day.

    • Quality, not quantity: Eating too much in the middle of the day may leave you feeling sluggish and sleepy, something you might feel already without eating. So focus on the produce, whole grains and lean protein  for more energy and skip the saturated fats and deep-fried menu items .

    • Hydrate: Aim to drink at at least 10 8-ounce glasses of water per day, including a couple at lunch. It’ll help reduce bloating and keep bladder infections at bay.

    Delicious lunch recipes for pregnancy

    Check out some of these simple, wholesome and delicious recipes for the perfect lunch.


    • Sunset Lentil and Sweet Potato Soup
    • Carrot-Ginger Soup
    • Garden Gazpacho
    • Broccoli and Cheese Soup
    • Roasted Butternut Squash and Apple Soup
    • Butternut Squash and Pear Soup
    • Roasted Vegetable Soup
    • Tomato Soup With Avocado


    • Classic Egg Salad
    • Classic Egg Salad Sandwich With Cheese
    • Mediterranean Salmon Salad Sandwich
    • Turkey Swiss Wrap
    • Chicken Caesar Salad Sandwich
    • Lemon-Chicken Salad Sandwich
    • Wrap ‘n’ Roll
    • A Better BLT

    Salads and crudites

    • Taco in a Salad
    • Tzaziki
    • Tzaziki With Peppers and Carrots
    • Arugula Salad with Mango and Cucumber
    • Baby Spinach and Edamame Salad With Seared Scallops
    • Quinoa Tabboulleh
    • Wheat Berry Primavera
    • Fig and Arugula Salad With Parmesan Shavings
    • Steak Salad
    • Shrimp Caesar Salad
    • Salmon Salad Niçoise
    • Fresh Tomato Slices on Baby Greens with Grated Parmesan and Basic Balsamic Dressing
    • Spinach Strawberry Salad
    • Baby Spinach and Edamame Salad With Parmesan Shavings
    • Shrimp and Mango Salad With Sesame Ginger Vinaigrette
    • Nutty Bulgur Salad
    • It’s Mediterranean to Me Salad
    • Toasted Barley, Roasted Red Pepper and Corn Salad With Feta Cheese
    • Peppers and Carrots With Homemade Ranch Dressing
    • Healthy Pregnancy Lunch Ideas For Work

      You’ve probably heard this a million times by now… But you should eat a nutritious diet while pregnant! This is the key to a healthy pregnancy and the most support for your growing baby.

      Studies show that eating healthy, balanced meals affects both the health status of the pregnant woman and the unborn child. The diet even has an impact on cognitive brain development and the origin of most health conditions that show during adulthood like diabetes. The bottom line is: a healthy pregnancy diet is essential for a safe and enjoyable pregnancy journey. Plus can even help with morning sickness and other ailments like heartburn!

      Lunch can be an easy meal to skip, whether you are in the office, working at home, or out running some errands. Some people may even swap it for a plate of fast food because it can seem more convenient at the time. However, pregnant women have to meet increased nutritional needs which are best done through food prepped at home.

      Expectant mothers need to eat enough protein, carbohydrates, healthy fats, minerals, and vitamins. While during the first trimester most people don’t have to intake any extra calories, in the second and third trimesters you may actually need to do so. That means you will have to add a few extra calories to your meals or eat another snack for the day. Missing a meal as important as lunch is also missing the chance to give your baby more nutrients!

      As you can see, I’m a huge fan of lunch around here, well, all meals actually. Today’s post is all about how to make healthy lunches that you can take anywhere with you. Keep reading to learn some of our favorite healthy pregnancy lunch ideas for work!

      Healthy Lunch Ideas For Pregnancy

      Healthy Pregnancy Lunch Ideas For Work

      Classic Avocado Toast

      You may consider avocado toast breakfast, but it can easily be made into lunch as well.  You can prepare avocado toast in less than 10 minutes and enjoy a balanced lunch at work afterward. Of course, this is also meal-prep friendly so you can take it on the go. Avocado toast is nutritious enough to cater to the needs of many pregnancy meals. One toast is high in fiber, protein, healthy fats, and complex carbs!

      The basic ingredients for an avocado toast are whole wheat or sourdough bread, smashed avocado with lime or everything but the bagel seasoning, and eggs. You can make your egg in any style you prefer, hard-boiled, scrambled, or fried.

      To make your avocado toast, start by toasting the bread. While the slices are in the toaster, cook the eggs (2-3 to make the protein more of a lunch portion!) and make the avocado paste. When every component is done, just put your toast together! You can pack it in a to-go container for work later or make it fresh if you work from home. To jazz it up further, add sliced tomatoes, hemp seeds, or feta cheese.

      Chicken Salad Sandwich with Greek Yogurt Dressing

      Chicken salad is another lunch staple. While store-bought chicken salad sounds convenient, it’s not recommended for pregnant women since it has meat that might not be properly cooked or sitting at the right temperature in the fridge section. This is why we recommend making your own chicken salad sandwiches at home and bringing that to work instead! This is a light and well-balanced lunch. I recommend an avocado oil-based mayo or the Greek yogurt dressing below.

      I’ll share a super-easy way to make chicken salad sandwiches at home. You’ll just need some leftover roasted chicken, apples, lettuce, red onion, and bread, pita, or a wrap. For the dressing, greek yogurt, salt and pepper, lemon juice, and garlic powder will work wonders. Now all you have to do is mix the dressing ingredients until a smooth paste forms. Then make your sandwich however you like best!

      Turkey Skewers with Peanut Butter Sauce

      Now we’re getting into more adventurous territory. While still easy to prepare, turkey skewers are a fun way to mix things up when eating lunch at work. The prep time is 30 minutes, but you’ll want to marinate the turkey for at least an hour to get the most flavor. This meal has around 320 calories per serving. It’s also very high in protein and healthy fats and has a good amount of complex carbs. Adding adequate protein at lunch will help you stay full until dinner!

      The main ingredients for this healthy lunch are turkey, garlic, peanut butter, honey, coconut milk, olive oil, salt, and pepper. You’ll need to make the marinade and the peanut sauce. Then just cook the marinated turkey on the grill and save the sauce as a dip. This will make them extra meal-prep friendly for eating at work!

      Kale and Sweet Potato Salad

      Kale skyrocketed in popularity a few years ago, and I love it for pregnant women! Of course, sweet potato is another amazing health food for pregnant women. This vegetarian salad is amazing for eating at work during the fall, summer, and spring months. To make it a full meal, but still vegetarian, add 1/2 cup edamame or tempeh, and 1/4 cup quinoa. If you aren’t vegetarian, adding grilled chicken breast will be perfect.

      So, how easily can you make this kale and sweet potato salad? It’s really simple, actually! The must-include ingredients are kale, sweet potatoes, red onions, garlic, raisins, sunflower seeds, and olive oil. Just mix up all the ingredients and add protein! The dressing can be as simple as salt and olive oil or as complex as your tastebuds desire.

      Tuna and Cheddar Cheese Wrap

      These wraps are a 10 minute, no-fuss kind of deal! Tuna and cheddar are a bold flavor combination that will not let you down. When you put them together in a whole wheat wrap, you end up with a high protein, high calcium meal that has good complex carbs and a decent amount of fiber as well.

      Of course, you’ll need tuna, and skipjack is the best option since it is the lowest in mercury. Make sure to get BPA-free canned tuna as canned food is not the best choice for pregnancy (read more on the subject HERE).

      The rest of the ingredients are cheddar cheese slices, whole wheat wraps, scallions, olive oil or avocado oil mayonnaise, lettuce, grape tomatoes, and salt and pepper. The cooking process takes no time, as all you need to do is wrap all the ingredients together. Then enjoy!

      Home-made Burrito Bowl

      Burritos are commonly found in fast-food restaurants and cafeterias, but can easily be made at home. For a homemade take on this lunch classic, we suggest trying a bean burrito bowl! It has all the beloved Mexican flavors in a plating that’s less messy for eating at work. One of these bowls can be prepared in just 30-minutes!

      The main ingredients for this easy lunch are diced chicken or ground beef, black beans, cumin, cilantro, brown rice, cabbage, avocado, shredded cheese, and diced tomatoes. To make a burrito bowl, first cook the beans, meat, and rice. Next, place all ingredients together in a travel-friendly bowl and save it for your lunch break!

      Greek Salad Pita Pockets

      These stuffed pitas are truly a winner! You can make them into a pita pocket or keep them as a salad. Pita bread is absolutely delicious and practical for eating lunch on the go, and salad is pretty easy to pack. If you are craving something Mediterranean this is definitely it!

      The process of making these stuffed pitas is as easy as it sounds! You’ll only need whole wheat pita bread, grilled chicken breast, cucumber, red onions, olives, feta cheese, grape tomatoes, and greens. Combine these ingredients with a simple vinegarette then just make your stuffed pita sandwich!

      What are your favorite pregnancy meals to have for lunch at work?

      Now you have the scoop on the best healthy pregnancy lunch ideas for work! With all of this inspiration for future meal-prep recipes, there’s no excuse not to bring your own lunch to the office. It’s okay if you eat out every once in a while, but this is the best move for your health and for the growing baby!

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