Vegan at work? This can work easier than you think! Because if you pay attention to a few things will vegan diet at work easy as pie. Unfortunately, most canteens nowadays rarely offer vegan food, and you're sure to meet with a lack of understanding from some colleagues as well. But these circumstances are not a hurdle.
With the tips from this article, vegan nutrition can be implemented well at work. Above all, this requires good preparation. In the post I show you my Meal Prep Tips and even more ideas on how you can easily eat vegan at work.
Tip: In the article Veganism statistics you get comprehensive facts about the vegan diet.
Meal Prep makes your vegan professional life easier
For a healthy, balanced, vegan diet at work, good preparation is the be-all and end-all. Especially because the selection of vegan dishes in canteens is unfortunately still very manageable. Probably the easiest option is to cook more the night before and eat the rest the next day during lunch break.
Recipes that can be eaten well warmed up are ideal. These include stir-fry dishes or stews. Stews have fallen out of fashion somewhat, but they usually taste better after each reheating. Especially good: chili sin carne or a rice-vegetable pan.
Prepare smoothie for work
Wenn du vegan am Arbeitsplatz frühstücken möchtest, kann ein Smoothie eine gute Alternative für dich sein. Smoothies sind in der Regel ziemlich schnell vorbereitet, leicht zu transportieren und voll gepackt mit Nährstoffen. Ein großer Smoothie dient locker als vollwertige Mahlzeit. Smoothies sind super für unterwegs, ich nehme mir meistens einen Smoothie als Frühstück mit in die Uni.
In the summer, it may be useful to add 1-2 ice cubes to the to throw the smoothie or use frozen berries, so that the smoothie refreshes you additionally. Smoothies are a good solution for a vegan breakfast at work. for breakfast.
Idea for a vegan smoothie recipe (1 large smoothie)
- 2 bananas
- 2 dates, pitted
- 100 gram blueberries
- 1 tablespoon flaxseed
- Handful of nuts of your choice
- 300 ml Vegetable milk of your choice
- Optional: 20 gram Hemp protein*
- Optional: small pak choi, a large piece of cucumber, or some arugula if you feel like a little extra greens.
Muesli as a vegan breakfast at work
If you prefer something solid for breakfast, muesli is a good idea. Muesli, just like smoothies, is very easy to prepare, so "vegan breakfast at work" is not a problem for you. Muesli is nutrient-rich and keeps you full for a long time, which are definitely two advantages if you want to stay vegan at work. The classic for this are of course the Overnight Oats, so oatmeal soaked with vegetable milk the night before.
To keep the muesli from being too boring, I recommend adding cinnamon, cocoa nibs, coconut flakes and/or fruit such as cherries, berries or bananas. Especially delicious is also my Recipe for homemade crunchy muesli, With which you can top your Overnight Oats.
If you are looking for a gluten-free alternative, you can either buy special gluten-free oatmeal or buckwheat flakes. Buckwheat has the advantage that it is naturally gluten-free, because it is not actually wheat, but a knotweed plant. You can either simply make an overnight porridge with buckwheat flakes or you can also make, for example, a raw vegan Buckwheat breakfast porridge make. Of course, if you have a lot of time, you can cook yourself a warm buckwheat porridge.
With a large portion of muesli you stay full for a long time and already cover a large part of your daily nutritional needs. Thus, the muesli is a good choice if you value healthy and vegan nutrition at work.
Creative salads for work
Another option for your vegan diet at work are salads. Salads are great to take to work. To keep your salad as fresh as possible, I recommend carrying the dressing separately and mixing it with the salad just before eating.
When I was not yet vegan, salad was not necessarily my favorite food - but now salads become a feast for me. However, it is not my perception that has changed, but my salads.
In the past, I only had uncreative green salad leaves with a bit of cucumber and tomato. Now I eat mango quinoa salads, couscous salads, or even a salad with falafel balls or tofu and fried mushrooms. And the vegetable selection has also become larger, which is due to the fact that I have dared to try many new things, which I would not have done before.
With a wide selection of creative salad recipes, healthy vegan eating at work is definitely a breeze.
Food that keeps you full for a long time
Another tip for successful Meal Prep on the job is to use foods that keep you full for a long time. The longer you're full, the less tempted you'll be by non-vegan snacks. Besides, who can effectively eat with a growling stomach and work productively?
Foods that keep you full for a long time at work include oatmeal, dates and nuts. These have the additional advantage that you can store them very easily at the workplace.
In general, foods with a high fiber and protein content are particularly filling. These include lentils or beans, but also whole grain rice has a decent fiber and protein content. With lentils and brown rice you can for example this delicious kitchari recipe cook
Vegan on the job with snacks
When hunger strikes at work, vegan snacks are a lifesaver. The options could hardly be more varied. Either you make your own hummus or look for one of the many good vegan spreads in the supermarket. Add vegetable sticks or bread and you have a quick, tasty snack. Other hearty snacks would be vegetable chips, raw crackers or Kale chips.
If you prefer it sweet, you can simply resort to bananas or dates. And if you want it really sweet, there's always vegan chocolate, homemade brownies or muffins. It's best to remember to bake a few muffins for your colleagues so you're not eating alone. That way, your vegan diet at work will keep you in a good mood.
Vegan at work with sandwiches
If you don't want just hummus or spread on your bread, a nice, big sandwich is a great option. Whether it's a roll, bread, ciabatta, baguette or crispbread, a sandwich is always a delicious option. Vegan sandwiches can be - a whole meal or just a snack. Of course, depending on how big the sandwich is.
I find especially delicious a combination of hummus, sun-dried tomatoes, sautéed smoked tofu (in slices), cucumber and a few sprouts. With sprouts you can increase the nutritional value of your sandwich the nutritional value of your sandwich. If you are short on time, you can also eat smoked tofu raw. can also be eaten raw.
If you prefer a sweet and super filling sandwich, you can simply use bread or toast, spread it with natural peanut butter and put some dates on top. This sandwich is sure to keep you full for a long time, so you won't have to eat a Suffer hunger must if you eat vegan at work.
Vegan dinner with work colleagues
You spend about as much time with your colleagues as you do with your family. Accordingly, a good working atmosphere is essential for a good mood and Happiness on the job important. Many colleagues are not yet very understanding of vegan nutrition, so be prepared for some funny comments when you get your food from the lunchbox. Of course, the same applies to advocates of the plastic-free life.
However, your reaction is much more important than your colleagues' comments. Depending on the colleague and the comment, your reaction may vary. Sometimes a mischievous smile or a cheeky counter-question is enough, while with other colleagues ignoring them may be the only thing that helps. Try to get into the habit of dealing with comments in a positive way so that the atmosphere in the office remains positive.
Many colleagues are curious
But don't worry, most colleagues are rather curious. So here's a good tip: always give away a little bit of your food or snacks. This way you show your colleagues that vegan food can be super tasty and is not as unusual as they originally thought. In this way, you also create a good awareness for the topic and positively exemplify veganism at work. Perhaps a colleague would then also like to start into vegan life.
If you want to go out for lunch with your colleagues, it's a good idea to look for restaurants with vegan options. Here you can find the Apps Happy Cow and Vanilla Bean (free of charge) help. Fortunately, most restaurants now offer at least one vegan alternative, so there's basically nothing standing in the way of your vegan lunch break.
Vegan at work in the canteen
In small companies or canteens, it is often possible to establish a good relationship with the canteen staff. At the same time, you create awareness for the topic of nutrition among the canteen staff and perhaps get a little something extra every now and then. With a little luck, there will also be a vegan dish to choose from more often.
If it has to go fast and there is a salad buffet in your canteen, this can of course also be a good alternative to eat vegan at work.
Cooking vegan at work
Maybe you are one of the lucky ones who have a full kitchen at work. Then you can simply cook fresh and vegan at work. Here, of course, especially quick recipes are offered, so you do not have to spend the entire lunch break with cooking. On the other hand, you save time for cooking at home when you only have to eat a little something.
You may also be able to cook together with colleagues. Cooking together is fun and connects. Your colleagues will see that vegan food is not boring at all and can taste great. For example, you could always cook together on Fridays. Friday is the weekend anyway and in many companies everything is a bit quieter.
Alternatively, you can of course cook alone and cook for your favorite colleagues. They'll be happy to have a fresh meal during their lunch break. Vegan nutrition at work can be fun not only for you, but also for your colleagues.
Vegan on the job - book tips
Do you want to know more about the vegan professional life? Then you'll find a few more recipe books here, where you'll find quick and practical recipes that you can use to keep yourself vegan at work.
- Vegan on the job by Patrick Bolk is one of the best books about the vegan workday. A book with the best recipes for vegan breakfast, a natural lunch and also the food at the late shift.
- The book Vegan Lunchbox by Jérôme Eckmeier and Daniela Lais also provides you with fantastic and easy vegan recipes for work. From homemade kale chips to stuffed sweet potatoes, it's all here.
These books will really make your vegan life at work easier. If you notice that colleagues are interested, then you can also lend them one of the books.
Vegan at work - Easy, right?
Eating vegan at work is a breeze with the right preparation. In my opinion, Meal Prep is the easiest and healthiest option to eat vegan at work. And probably the most easy on the wallet, if you don't have a particularly cheap canteen at work. Whole meals, smoothies, muesli, sandwiches, and salads ensure that you won't starve on the job, even if you're vegan.
With a tasty, varied and healthy diet, you're sure to be you will certainly become a role model for one or two colleagues in the team. colleagues in the team. Cooking and eating together is probably my favorite tip. I find that eating is often a very social get-together and especially when you eat, you might be able to overcome one or two prejudices against vegans. vegans out of the world.
With the right recipes you can enjoy it simply and vegan at the workplace. If you're still looking for some inspiration you're sure to find what you're looking for in the book recommendations. Have fun during your next lunch break!
All the best,
PS: Wouldn't it also be great to also have a profession that deals with veganism? Look at yourself quiet times in the Sustainable job portal from CareElite um, there is certainly something suitable for you!
PPS: In the Natural Health Blog you get more great tips around a healthy everyday life.
