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Keeping up a healthy lunch at work

25th February 2020

meal prep for work

Keeping up with a healthy lunch at your job can be hard work sometimes. Especially if your job already requires early mornings and late nights, it can be much easier to go out for lunch or get a takeaway. But with trends like Instagram-worthy salad bowls, overnight oats and weekly meal prepping becoming unavoidable, there’s no longer as much excuse to eating badly in the office. With so many benefits to eating healthily, why not try some of these recipes to get you started in your day to day legal work.

Sweet Potato Chilli

Our first suggestion comes from Work Week Lunch which warms your soul on a cold day and gives you some great nutrition. This Sweet Potato Chilli can be bulk made as it serves three. This can then be portioned throughout the week.


  • 1 TBSP olive oil
  • 1 large sweet potato chopped into small chunks
  • 1 green bell pepper chopped
  • 1 bunch spring onion white ends and green part separated
  • 1 clove garlic minced
  • 1 can of pinto beans rinsed and drained (or any beans of your choice)
  • 1 can of diced tomatoes
  • 1-½ cup broth or water
  • 1 cup of water
  • 1 tsp chipotle powder use 1/2 tsp if you're sensitive to spice
  • ½ tsp chilli powder
  • 2 tsp cumin
  • 1 tsp cinnamon
  • salt and pepper to taste
  • 1 lime or lemon (optional), for juice


  • Add 1 TBSP oil to a large pot over medium heat. Then add the white end of the spring onions and garlic and sauté for 3-5 minutes, stirring occasionally until fragrant.
  • Add the sweet potato, diced tomatoes (the whole can), veggie broth, water, chipotle powder, chilli powder, cumin, cinnamon and salt and pepper. Mix well and bring to a boil, then turn the heat down low and let it cook for 15 minutes until the sweet potatoes are tender.
  • After 10 minutes, add the green bell pepper and pinto beans. Taste the mixture and adjust spices to your preference (I added more salt, chipotle powder and cinnamon!)
  • When the sweet potato is tender, turn off the heat completely. If you have one, use an immersion blender to blend up the chilli to get that nice chilli texture, but be sure to leave lots of veggie/bean/sweet potato chunks too. If you don’t have an immersion blender, use a blender to blend 1/2 of the mixture, then return it to the pot. Just be careful of the steam factor! You may want to let the chilli cool for 10+ mins before transferring it to the blender.
  • Assemble: Divide the chilli between three meal prep containers. Top with the green part of the spring onion if using!

Chicken and Kale Caesar wraps

Our second recipe is a classic lunch choice from The Girl on Bloor. She suggests these are perfect for on the go lunches!


The ingredients in the chicken Caesar wraps themselves are pretty simple:

  • Multigrain wraps
  • Chicken breasts
  • Turkey bacon
  • Red onion
  • Kale

You can also easily make your own Caesar dressing with these pantry items:

  • Mayo
  • Parmesan cheese
  • Lemon juice
  • Worcestershire sauce
  • Dijon mustard
  • Capers
  • Garlic


In about 30 minutes you can have a light meal ready. Or use them to prepare for lunch the following day.

  • Make the Caesar dressing in a blender.
  • Cook the chicken and the bacon.
  • Combine all the ingredients so they are evenly covered in dressing.
  • Add all of the ingredients to the multigrain wrap and secure.

You want your chicken Caesar wrap to be secure, especially if you are making it ahead of time. Follow these steps to make sure your wrap doesn’t lose its shape before lunch:

  • Fold the sides of the wrap toward the middle but not far enough that they touch.
  • Fold the bottom up toward the middle.
  • Continue to roll from the bottom, tucking in any rouge ingredients as you go.
  • You can spread a little bit of Caesar dressing on the end to help the wrap stick to itself. Just don’t use too much. You don’t want to wear your dressing.
  • Cut it in half diagonally to make it easier to eat.

Loaded Power Salad

The last recipe is a great one from What’s Gaby Cooking. She suggests a fully loaded salad which can have many different flavours and combinations and that this will keep you busy all through lunch.


  • 2-3 cups market lettuce any variety will work
  • 1 cup of canned chickpeas, drained
  • 1 medium red bell pepper, diced
  • 1 medium yellow bell pepper, diced
  • ½ cup cherry tomatoes, halved
  • ½ cucumber chopped or sliced
  • 6 spring onions, sliced
  • ½ cup feta cheese
  • 1 avocado, sliced
  • Basil Vinaigrette


  • Arrange the greens on a large serving bowl.
  • Arrange the other ingredients in groups on top of the greens.
  • Serve with the Basil Vinaigrette served on the side

All these recipes are great for a busy lunch in the legal sector. By prepping the night before, there’s no need to worry about rushing to the shop to buy lunch in the short amount of time you have. Another tip is that if you are someone who likes to cook dinner, make a little more than usual and use it for leftovers.

Similarly, keep your condiments separate to stop foods from going soggy, especially for salads. Using a small container can help keep them separate and therefore, your salad fresher for longer.

Finally, being prepared can make lunch making even easier. By having equipment like lunch boxes or takeaway boxes, this can make prepping for the week so much simpler. Just portion everything at the weekend and store it in either the fridge or freezer depending on how many portions you’ve made and how long the life is on the food. But don’t forget to take the frozen portions out of the freezer the night before!

If you’re looking for a job in the legal sector, don’t forget to check out Law Absolute, the recruitment specialist.