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Colorful plate of gut-friendly no bloat lunch recipes for work.

No Bloat Lunch Recipes for Work

A collection of nine simple, light, and filling lunch recipes designed to prevent bloating and promote digestion at work.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 9 servings
Course: Lunch
Cuisine: Healthy, Meal Prep
Calories: 400
Ingredients Method Notes

Ingredients
  

Lemon Herb Chicken Rice Bowl
  • 1 cup Cooked rice
  • 1 medium Sliced chicken breast
  • 1/2 medium Cucumber, sliced
  • 2 tablespoons Olive oil Lemon zest and juice for drizzling
Salmon and Sweet Potato Lunch Box
  • 1 medium Sweet potato, cubed and roasted
  • 1 filet Salmon, baked
  • 1 handful Arugula Optional
Turkey and Avocado Lettuce Wraps
  • 4 leaves Butter lettuce or romaine
  • 1 avocado Mashed, for spreading
  • 6 slices Turkey
  • 1/2 cup Shredded carrot
  • 1 squeeze Lime juice
Ginger Carrot Soup in a Thermos
  • 4 cups Cooked carrots
  • 1 inch Fresh ginger Peeled and chopped
  • 4 cups Vegetable or chicken broth
  • 1/4 cup Coconut milk Splash
Chickpea and Quinoa Salad
  • 1 cup Quinoa, cooked
  • 1/4 cup Chickpeas, rinsed
  • 2 tablespoons Chopped parsley
  • 1/2 medium Cucumber, diced
  • 1 tablespoon Lemon juice
Egg and Potato Dill Salad
  • 2 cups Boiled baby potatoes, chopped
  • 2 eggs Hard boiled, chopped
  • 1 tablespoon Fresh dill
  • 2 tablespoons Olive oil
  • 2 tablespoons Dairy-free yogurt or regular yogurt If tolerated
Shrimp Zucchini Noodle Bowl
  • 1/2 pound Shrimp, cooked
  • 2 medium Zucchini, spiralized
  • 1 squeeze Lemon juice
Tofu Rice Bowl with Sesame and Cucumbers
  • 1 cup Baked or pan-seared tofu, cubed
  • 1 cup Cooked rice
  • 1/2 cup Sliced cucumbers
  • 2 tablespoons Tamari sauce
  • 1 teaspoon Sesame oil For flavor
Tuna and White Rice Nori Packs
  • 1 can Tuna, drained
  • 1 tablespoon Olive oil mayo or mashed avocado
  • 1 cup Cooked white rice
  • 5 sheets Nori sheets

Method
 

Preparation
  1. Prepare all ingredients according to the specific recipe you're following.
Assembly
  1. Combine all ingredients into meal prep containers as per the individual meal requirements.

Notes

These recipes are designed to be easy to meal prep and contain gut-friendly ingredients to help prevent bloating. Adjust portions according to your needs, and always take personal tolerance into account.