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Would you like to work on your health and improve your routine?
Making small adjustments every day works best in the long run.

Take, for example, the lunch dishes you eat at work or have to throw together quickly when you get home.

Short of time?
Here are a number of healthy, high-fibre, low-carbohydrate and nourishing small meals that you can easily take to the office or prepare at home:

1. Vegetable and Cheese Snacks

• Ingredients: Cucumber, bell pepper, cherry tomatoes, radishes and cubes of cheese (such as feta or goat’s cheese).
• Nutritional value: Plenty of fibre, low in carbohydrates and rich in vitamins such as vitamin C and K, and in calcium.
• Easy: Cut the vegetables in advance and keep them in a container together with the cheese.

2. Kale Salad with Avocado and Seeds

• Ingredients: Shredded kale, avocado, sunflower seeds, chia seed and olive oil.
• Nutritional value: Kale is rich in fibre and in vitamins A, C and K. Avocado supplies healthy fats, and seeds are a good source of fibre and minerals.
• Easy: Combine all the (chopped) ingredients and keep them in a sealable container.

3. Protein-Rich Vegetable Omelette Muffins

• Ingredients: Eggs, spinach, bell pepper, mushrooms and a little grated cheese.
• Nutritional value: Low in carbohydrates, high in fibre, and a good source of protein and of vitamins such as B12 and D.
• Easy: Beat 2 to 4 eggs with the finely chopped vegetables, pour the mixture into a muffin tin and sprinkle cheese on top. Bake them in a muffin tin in the oven. You can make them in advance and take them with you.

4. Chia Seed Pudding with Almond Milk

• Ingredients: Chia seed, almond milk (unsweetened) and a small handful of blueberries or strawberries.
• Nutritional value: Rich in fibre, omega-3 fatty acids, vitamins such as C, folic acid and antioxidants.
• Easy: Mix chia seed and almond milk and leave it in the fridge for a few hours or overnight. Add the fruit to taste.

5. Chicken or Tofu Wraps with Lettuce

• Ingredients: Slices of grilled chicken breast or tofu, lettuce leaves to make the wraps, avocado, and some hummus.
• Nutritional value: Low in carbohydrates, high in protein, fibre and healthy fats. Rich in vitamins B, C and E.
• Easy: Make a wrap by cutting the ingredients as you like, grilling or frying the chicken, and rolling it up in a large lettuce leaf with slices of avocado. Spread hummus on the wrap and lay your ingredients on top. Roll it up and you are done.

6. Nut and Vegetable Mix

• Ingredients: A mix of raw almonds, walnuts, and carrots and celery cut into sticks.
• Nutritional value: Nuts are rich in healthy fats and fibre, while vegetables supply vitamin A, potassium and fibre.
• Easy: Easy to take along, with (almost) no preparation needed.

7. Greek Yoghurt with Linseed

• Ingredients: Greek yoghurt (full-fat, with no added sugar), ground linseed and a handful of nuts.
• Nutritional value: Low in carbohydrates, high in protein, probiotics and fibre.
• Easy: Mix all the ingredients and keep them in a sealable container. Add a sweetener if you like, such as Erythritol or stevia. You can also stir in extra fibre such as acacia fibre

8. Courgette or Cucumber With Hummus

• Ingredients:
  Slices of courgette or cucumber with a portion of hummus.
• Nutritional value:
  Rich in fibre, vitamin C, and minerals such as magnesium and iron.
• Easy:
  Cut the vegetables into long thin slices and keep them in a container together with the hummus. The courgette tastes best if you have briefly cooked it on the grill (or in a frying pan) with a little sesame oil, salt and pepper.

9. Avocado Filled with Tuna

• Ingredients: Half an avocado, tinned tuna (in water), a dash of olive oil, lemon.
• Nutritional value: Healthy fats, omega-3, fibre and vitamins such as B6 and E.
• Easy: Fill the avocado with tuna and drizzle olive oil and lemon juice over it. (take care with tuna if you have a high mercury load or need to avoid it)

10. Snack Balls of Nuts and Seeds

• Ingredients: Almonds, sunflower seeds, linseed, coconut oil, and a little cocoa.
• Nutritional value: Rich in fibre, healthy fats and magnesium.
• Easy: Blend the ingredients and roll them into small balls. Keep them in the fridge for a quick snack.

With these meals you can get through the day the easy way, while feeding your body plenty of fibre, vitamins and minerals and keeping carbohydrates and sugars to a minimum.

And do remember that Vitarium also stocks Chia seeds, Fibres and protein powder for you