Lunch breaks are rare nowadays. According to a survey, only one-third say that they take a lunch break. Statistics also show that 65 percent of workers either skip lunch or eat at their desks. If you experience stress at work one of the best ways to help relieve the tension is by using this mindful lunch ideas for the office.

Many Americans would call drinking an extra large coffee at their desk a lunch break, but really it’s only adding to their work stress. Eating at their desk will keep many Americans from taking a break from their work and it can make their workspace dirty, which can heighten stress. Eating alone also isolates people, which can increase stress levels. Eating at a desk also keeps workers from stretching their legs and getting a little exercise.

The location of lunch breaks is only the beginning. Having the right meal is crucial. Buying snacks from the vending machine does not equal a good lunch and it can be more costly than eating a homemade meal. Instead, workers should consider having stress-busting fruits and vegetables for lunch.

Here are a few Mindful Lunch ideas that you might enjoy:

1. Tummy Filling Sandwiches: If you’re super hungry you’ll need an extra filling lunch. All you need to do is jazz up your old peanut butter sandwiches; so, consider having a peanut butter, apple, and honey sandwich instead. Peanut butter is packed with protein which will keep you filling full longer. Apples are a great source of fiber that will also make you feel fuller and the honey will give your sandwich an extra sweetness.
2. Stress-Relief on a Stick: If you’re looking for a lunch meal that will help lower your stress consider making a vegetable kabob. You can make them the night before and bring them into work the next day. Consider adding mushrooms and onions, which are packed with B vitamins that boost the level of serotonin, the “feel-good” hormone. And don’t forget red bell peppers and tomatoes, which have antioxidants that can lower cortisol, the stress hormone.   
3. Motivation Pizza Creation: You can make your own healthy mini pizzas, by using tortillas instead of pizza dough. And if you would like to make a pizza that will help you concentrate through out the rest of the day consider using goat cheese instead of tomato sauce and covering the pizza with spinach and salmon. Spinach has lots of folic acid that helps lower homocysteine levels, which contributes to that sluggish feeling. And the salmon has omega-3s, which is great brain food.
4. Reenergizing Smoothies: Need an energy boost? Consider making a smoothie before work and bringing it in for lunch at the office. Use berries (like blueberries and strawberries) in order to give you energy or consider cucumber and kiwis. Use a superfood like kale and throw in slices of apples and lime for flavor! You can make the smoothie creamy by using low-fat yogurt, plus the amino acids will also help you feel less fatigued.

Bonus: Don’t Forget the Snacks. If you find yourself getting hungry before or after lunch consider keeping stress-busting snacks at your desk like walnuts, almonds, sunflower seeds or dried fruits.