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Bringing your own food to work or school can help you save money, eat more nutritious, and know exactly what you are putting into your bodies. I have always been one to bring my own lunch to work, especially since quality plant-based options are not readily available.

Now I know this is an article about lunches but when I go to work super early I am not always ready to eat breakfast before I leave. Depending on what I am doing at work that morning I have a few favorite on the go recipes I like to pack.

Packable Breakfast Ideas:

Overnight Oats: Recipe Here

This fiber packed breakfast will keep you full all day and give you the perfect amount of energy. I like to add some nut butter, fresh fruit, and chia or flax seeds for my omega-3s.

Chia Pudding: Recipe Here

This is another fiber packed breakfast option that is a great way to get in protein and healthy fats. I love making mine with different flavors like chocolate or vanilla and again add fresh fruit and nut butter to make it more satiating,

Tofu Scramble Breakfast Burritos: Recipe Here

I would usually bring this breakfast when I was sitting at a desk first thing in the morning when I was an Intern at United HealthCare. I meal prepped my tofu scramble recipe, would wrap it up in a corn tortilla with some black beans & salsa, wrap them in foil or add to a Tupperware and freeze. I would unwrap them then throw them in the microwave at work for 2 minutes and they were just as tasty as when i made them the first time!


Lunch Ideas:

The breakdown: Try to use at least one item from each category

(P) Protein Source: Beans, Tofu, Tempeh, Nuts, Seeds, Nut Butters, Quinoa, Edamame, Hummus

(CC) Complex Carbohydrate: Starchy Vegetables & Whole Grains

(G) Greens: Kale, Spinach, Arugula, Chard, Lettuce

(V) Veggies: Carrots, Peppers, Broccoli, Brussels, Squash, etc.

(Fr) Fruit: Apples, Oranges, Berries, Banana, Pears, Peaches, Plums, Tomato, etc.

(Fa) Fat: Avocado, Nuts, Seeds


Chickpea Salad Sandwich: Recipe Here

Whole Wheat Bread (CC), Chickpeas (P), Apple (Fr), Avocado (Fa)

Sides: Carrots (V) & Hummus (P)

TLT Sandwich: Recipe Here

Whole Grain Bread (CC) with Tempeh "bacon" (P), Lettuce (G), Tomato(Fr), Avocado (Fa)

Sides: Berries (Fr), sliced carrots (V), hummus (P)

Pesto Pasta Salad: Recipe Here

Chickpea (P) or Whole Grain (CC) Pasta, Protein Pesto (G,P, Fa), Peas (P), Corn (V), Kale (G), Tomatoes (Fr).

Sides: Apple (Fr) & Peanut Butter (P) or Bell Peppers (V) and Guacamole (Fa)

Kale or Brussel Caesar: Recipe Here

Brussel Sprouts (V, G), Avocado (Fa), Hemp Seeds (P, Fa), Tofu (P), Croutons (CC), *Add chickpeas for more Protein

Sides: Fruit & Nuts

Click here for more of my favorite recipes!



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What is a Registered Dietitian?

A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

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