Lunch at work is often crucial for mood and energy throughout the entire shift, especially in physically demanding occupations. Although sandwiches are still the most common choice, more and more workers are looking for healthier and more varied options that are quick to prepare and easy to bring to work.

What do nutrition experts advise?

Nutrition experts recommend that workers choose meals rich in protein, complex carbohydrates, and healthy fats. This combination provides a long-lasting feeling of fullness and helps the body endure exertion more easily. For example, chicken breast with cooked rice and vegetables, hard-boiled eggs with whole grain bread, or bean and vegetable stew are easy to prepare and can be carried in a container. For a snack, fruit, nuts, or yogurt are recommended, as they quickly restore energy and do not spoil easily.

The most common choices on construction sites and in workshops

On construction sites, in workshops, and in warehouses, workers most often choose sandwiches because of their simple preparation and practicality. The most common are those with cooked meat, cheese, eggs, or cured meat products, and vegetables such as tomato, pepper, or cucumber are often added. But how good are sandwiches really for health and energy during the workday?

Nutritionists point out that a sandwich does not have to be a bad choice, especially if you prepare it yourself and choose the ingredients carefully. A sandwich made with whole grain bread, lean meat such as chicken or turkey, the addition of a boiled egg, vegetables, and a healthy spread (such as hummus or a vegetable spread) can be a balanced and nutritious meal. Such a sandwich provides enough protein, fiber, and vitamins, and with the addition of vegetables, the intake of minerals and antioxidants also increases. Another advantage is that you can prepare it in advance, use leftovers from lunch, and bring it to work without much hassle.

On the other hand, many ready-made sandwiches from stores and bakeries contain large amounts of salt, unhealthy fats, processed meat, and white bread. White bread, due to its lack of fiber, quickly raises blood sugar levels and can contribute to the accumulation of body fat, especially around the abdomen, which increases the risk of heart disease and diabetes. Processed meat, such as salami and hot dogs, often contains nitrates and other additives that are not beneficial to health. Also, ready-made sandwiches are often high in calories, and with additions such as mayonnaise, cheese, and butter, they may contain more calories than you think.

Besides sandwiches, bakery pastries, burek, pies, or various types of savory pastries are also popular.

Workers are also increasingly choosing spoon meals, such as stews, goulash, or beans with sausage. Such meals can be carried in a thermos container and stay warm until the break. Leftovers from home lunch, such as roasted meat or vegetables, are also a common choice for a work lunch.

How to replace a sandwich with a better meal?

If you want a change, there are several simple and healthy substitutes for a sandwich:

Salads with protein: A salad of beans, lentils, chickpeas, or chicken with vegetables can be a filling and nutritious meal that is easy to bring to work.

Eggs in various ways: Hard-boiled eggs, an omelet with vegetables, or an egg casserole can be prepared in advance and eaten cold.

Pasta or rice with meat and vegetables: This kind of meal can be eaten warm or cold, and preparation takes little time.

Homemade patties: Vegetable or meat patties can be made in advance and carried in a box.

Fruit and nuts: As a snack, fruit and a handful of nuts quickly restore energy and are easy to carry.

Lunch at work in the Balkans

In Croatia, Serbia, Bosnia and Herzegovina, Kosovo, Albania, and other nearby countries, workers often choose traditional dishes. Besides sandwiches, tables often feature burek, pies, boiled eggs, cheese, yogurt, but also spoon meals such as beans, goulash, or vegetable stew. In some parts of the region, homemade pie or burek with meat or cheese is still an indispensable part of workers' lunch. In Macedonia, for example, dishes such as turli tava, tavče gravče, and various flatbreads are common, while in Montenegro homemade cheese, pršut, and stews are often eaten.

More and more workers, especially younger ones, are opting for lighter and healthier meals. Salads with chicken, tuna, or eggs, as well as vegetable stews, are becoming increasingly popular choices. Yogurt, fruit, and nuts are increasingly replacing sweets and snacks.

Lunch in the office

In offices, it is more often possible to reheat a meal or eat something "with a spoon." Workers often bring meals prepared at home, such as vegetable stews, casseroles, roasted meat with vegetables, or pasta. Office workers also gladly choose yogurt with fruit, nuts, or homemade cakes for a snack.

Ordering food through apps such as Glovo and Wolt has become an everyday occurrence, especially in cities. Delivery allows for a quick and varied choice, and the food often arrives warm and fresh, which is important to many during the workday. However, this way of eating comes at a price. Besides the fact that restaurant meal prices are often higher than in the restaurant itself, the total amount must also include the delivery cost, which can vary depending on the distance and the minimum order value. For example, the price of an ordinary lunch can rise to several tens of euros, which for most workers represents a serious expense, often significantly higher than preparing a meal at home. Although the meals are often high-quality and varied, ordering every day is difficult to sustain for most workers, especially those who do physically demanding jobs and have to watch their expenses.

Conclusion

Lunch at work does not have to be monotonous or unhealthy. With a little planning, it is possible to prepare a meal that will keep you full and give you strength for all work challenges. Whether you do physical work or are in an office, choose meals that contain enough protein, vegetables, and complex carbohydrates. That way, you will endure a hard day more easily and feel better, regardless of where you work.