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Pregnancy Lunch Ideas for Work
Lunches that pack cold or heat in an office microwave, sorted by the kind of day you are having.
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This list is for people who are pregnant and eating lunch at work, with or without a microwave nearby. PregnancyPlate suggests aiming for 20 to 30 grams of protein at lunch, and packing cold food in an insulated bag with an ice block. The ideas are sorted by what a desk allows: lunches that need no heating, microwave meals, and gentler options for nausea or heartburn days. It does not replace advice from your midwife, doctor or other healthcare provider. Contact them about any symptom or specific food exposure you are unsure of.
Why these items are on the list
- Hard cheese, crackers and egg box. Hard cheeses are listed as safe in pregnancy, and nothing needs heating.
- Homemade chicken salad. Make it the night before with commercial mayo. Greek yogurt for half the mayo adds protein.
- Hummus and vegetable plate. Chickpeas bring folate and iron, and a boiled egg on the side adds choline.
- Tuna and butter bean smash. PregnancyPlate says light tuna, two to three servings a week, is fine.
- Cold pasta with pesto and veg. PregnancyPlate says leftovers are fine when they went in the fridge within two hours.
- Jacket potato with beans and cheese. PregnancyPlate suggests microwaving the potato for eight minutes, with beans and cheese kept in your desk.
- Reheated curry, chili or soup. Heat until steaming hot all the way through, not lukewarm in the middle.
- Egg fried rice. Use a fresh microwave rice pouch, not day-old rice you cannot verify.
- Tomato soup and cheese toastie. PregnancyPlate says carton soup heats in two minutes. Bring the toastie from home in foil.
- Soup in a thermos. If you cannot heat soup at work, fill a thermos in the morning.
- Crackers, plain bagel and banana. Bland, cold and low in smell, which suits nausea days.
- Frozen grapes and cheese sandwich. PregnancyPlate says the cold numbs nausea, and the sandwich adds some protein.
- Banana and berry oat smoothie. Made at home and sipped slowly at your desk. Sipping can be easier than forcing a meal.
- Watermelon and salted pretzels. A hydration and salt option for rough days, not a full meal.
- Half sandwich, yogurt, oatcakes. PregnancyPlate suggests splitting the same food into thirds through the day for less reflux.
- Chicken, avocado and rice bowl. Mild and soft with nothing acidic, aimed at heartburn days.
- Porridge with banana and peanut butter. Described as gentle and filling for reflux, and fine to eat at lunchtime.
- Greek yogurt bowl with granola. Skip citrus toppings if reflux is bad.
- Double egg mayo on seeded bread. PregnancyPlate puts two eggs at roughly 12 grams of protein. Use commercial mayo.
- Steak strips and grain salad. Cook extra at dinner, then slice it cold over a grain pouch with roasted veg.
- Mason jar salad. Layer dressing at the bottom and greens on top to keep ingredients crisp.
- Protein wraps with hummus. Make a few ahead, wrap them in parchment paper and keep them in the fridge.
On your phone, you can tick the lunches you plan to pack and keep the list open at the shop. A partner who does the shopping can see the same rows.
When to use it
Use it when you are planning a week of work lunches at any point in pregnancy.