Healthy Lunch Ideas For Work!

Easy And Healthy Lunch Ideas For The Office Dr. Will Cole

Hi I’m Andrea Cogley (recently married! note the name change from Andrea Martin ????) I’m Dr. Cole’s Office Manager and Clinic Health Coach. You’ve heard from me before in some of my previous articles. In this next series I’m going to cover healthy office lunches based on what I eat while I’m at work!

When I’m not busy with patients, I can also do a free evaluation with you if you are interested in learning more about Functional Medicine and talking more about your case!

I get asked a lot… “Well how do you eat? I just don’t have time to be healthy”

Umm yes you do!

I’m at our Functional Medicine clinic from 8 am – 6pm all week long, sometimes even longer if we are holding seminars. I have no oven, no personal fridge to keep a million ingredients in. My life at work (and outside of work if I’m honest) is about simple, easy, healthy, yummy food! I really enjoy eating, because really who doesn’t.

The pain of eating is finding the food that won’t wreck your body, but can be made by the everyday busy person. I have found in recording what I eat for lunch, that I do a lot of leftovers. If you hate leftovers shame on you! They are so easy! Now I’m not talking about the sketchy Chinese food hiding out in the back of your fridge, I’m talking about making some extra at dinner the night before to package up for your next day lunch!

Not into leftovers? Okay, so how about some simple recipes that are 6 ingredients or less? Sound easy? It is! Over the next couple of blog posts I’m going to chronicle what I eat so you can see life on the go, and being healthy can be synonymous!

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Baked Chicken and Veggies (left overs for lunch!)


  • 2 bone in chicken breasts.
  • 2 Sweet potatoes
  • 1 Onion
  • 6 Carrots
  • 2 Celery Stalks
  • Chicken Stock
  • 1 Tablespoon butter or ghee
  • Salt and Pepper to taste


Clean and place Chicken Skin up in a ceramic baking dish. Rub softened butter or ghee under/on skin of chicken breasts. Season with Salt and pepper. Chop all the vegetables to your desired size and place around chicken. Add Chicken stock to bottom of baking dish so it is about ¼ inch up the side. Preheat oven to 375 degrees F. Bake chicken until it is no longer pink at the bone and the juices run clear. This will take about 45 to 60 minutes. A meat thermometer inserted in the thickest part of the breast meat should read 165 degrees F. Serve.

Tomato and Avocado Salad

(made at work / or could be made the night before minus dressing)


  • 1 Tomato
  • 1 Avocado
  • Feta Cheese
  • Tessemae’s Balsamic dressing


  1. Chop tomato and avocado. Sprinkle with desired amount of feta cheese. Drizzle with dressing.

Yeah… it’s that simple.

Snack Foods (I leave these at work)

  • Seasnax Seaweed (yum! try it.)
  • Thai Lime and Chili Cashews from Trader Joe’s

I do realize the cashews do have some ingredients that do not agree with everyone. However when I have them in moderation they do not affect me negatively. I enjoy them as a treat every now and then and find them delicious!

If you want to learn more about your own health case please check out our free health evaluation. We offer in person as well as phone and webcam consultations for people across the country and around the world.

Photo Credit: Shutterstock

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Dr. Will Cole, IFMCP, DNM, DC, leading functional medicine expert, consults people around the world via webcam and locally in Pittsburgh. He received his doctorate from Southern California University of Health Sciences and post doctorate education and training in functional medicine and clinical nutrition. He specializes in clinically researching underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. Dr. Cole was named one of the top 50 functional medicine and integrative doctors in the nation and is the best selling author of Ketotarian and The Inflammation Spectrum.

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