Corporate Health: Healthier Main Meals

Often, the easiest way to improve your health is to make minor changes to your normal routine – and encouraging your staff to make small changes is a lot more likely to work than asking them to completely overhaul their diet!

In this blog you’ll find information on healthier cooking, some great suggestions for impressive meals, and some services that make it all a bit easier. Enjoy!


Sometimes, the easiest way to make a meal healthier is to switch out the cooking method – grilling instead of frying, for example. This Nudjed blog has the lowdown on various different cooking methods and how healthy they are – share this info with your staff as a quick win!




Next time you or your staff are cooking a special meal, why not go for a healthier recipe, like one of these delicious options from Jamie Oliver? An impressive, tasty meal doesn’t necessarily need loads of salt, sugar and fat!



Riverford Veg is a service that delivers fresh, organic fruits and vegetables straight to your door – making it easier than ever to cook healthy meals. Why not look into getting deliveries from this (or a similar service) to your workplace and encourage staff to join in?

Nudjed Health Resources are collections of online content and tools that offer simple, low-cost ways to improve specific areas of health. To discover which areas of health are affecting productivity in your organisation, check out Nudjed Insights. 



A Beginners Guide to Going Vegetarian

Thinking of going vegetarian? Struggling with how to get started? Fear not! The Nudjed nutrition team has put together this short guide to help you make the swap. Avoiding the pitfalls that many people fear.


The Pro’s and Cons of a vegetarian diet

Being a vegetarian can be a really easy way to boost your health and cut your carbon footprint (yes, meat generally creates more pollution!). But swapping out the foods you’re used to, can be tough to start with and you may be nervous about missing out on the vitamins you need to stay in top condition.

The reasons to go Veggie

The normal fears people have

  • Replacing the protein you get from meat
  • Making sure you’re not missing any nutrients
  • Managing your energy levels (avoiding ‘Carb loading’)
  • The reduced choice worry

So let’s help you avoid them…

Replacing the protein you get from meat


If you’re a meat eater, it’s a good bet that meat or fish is the main source of protein in your diet. Here are ways to replace that:

Choose low-fat Dairy & Eggs –

Milk, eggs and cheese are all sources of good quality protein. Try cottage cheese, mozzarella and ricotta, instead of cheddar and cream cheese in your sandwiches and salads.

Throw on some nuts and seeds –

Nuts and seeds are an excellent source of quality protein. Try sprinkling them on salads and stir-fries, adding them to curries or throwing them into pots for snacks at work.

Love Beans –

Lentils, beans and chickpeas are all excellent sources of protein. They work surprisingly well in place of meat, especially in Indian or Mexican dishes.

Managing your energy levels (avoiding ‘Carb loading’)


Anytime you change your diet, there will be learning curve as your body adapts. Managing your energy levels is a crucial part of any diet, here’s the things to look out for in a vegetarian version.

Swap white for wholegrain –

Go for wholemeal everything, besides a boost in fibre you will also consume more protein. Replacing rice with other grains like quinoa, pearl barley and bulgur wheat is a great way to do this.

Don’t become a sugar-holic –

Going veggie can be a chance to excuse your over-consumption of simple sugars and processed white carbs. Try keeping a small pack of nuts, seeds or fruit next to your desk in work.

Making sure you’re not missing any nutrients


If you want to lose weight then cutting out animal fats is probably a good thing, but if not (and you’re light already) then you need to replace those fats to make sure you absorb enough vitamins and get enough energy.

Use a quality oil and dress your salads –

Cold pressed oils retain the most nutrients. Go for olive oil, coconut oil, avocado oil or seed oils for a boost of (good) unsaturated fats.

Make friends with fatty plants –

Containing wonderful essential fats, try including more avocado, kidney/black beans, flaxseed, edamame (soya) beans, and wild rice.

Look out for enriched products –

spreads, eggs, cheese and milks all come with added omega 3 (essential fatty acid) these days

Green and leafy = extra vitamins and minerals –

meat and fish do contain a number of essential vitamins and minerals, but there are none that you can’t get from maintaining (or slightly increasing) your intake of dairy products and munching down more broccoli, kale, brussels, spinach, chard (or anything else green and leafy).

Mix it up –

Eat your meals in combination (more than one thing on the plate). For example, combining vegetables with fats often increases the absorption of vitamins and minerals and slows down the rise in blood sugar.

The reduced choice worry

Removing meat from your diet may seem like it limits your choice. But according to research carried out by Merchant Gourmet, most families rely on just 9 recipes to feed themselves. To improve your choice, here’s our top 9 meals (+ some lunch ideas) to swap for them:

Bonus Vegetarian Lunches

Why you should swap Sausages for a Pork Chop

Lean meat adds little fat into your diet. And little fat means putting less weight on.



Fat is very calorie-dense, suggesting that with leaner meats your body will consume fewer calories. Think of eating extra calories as “over-fuelling”, if fuel doesn’t get used it is stored as fat within the body. With leaner proteins, your body is not overwhelmed with calories, so these are happily used up by your body for energy processes.

Generally, white meat is leaner than red meat due to its reduced fat content. However, some cuts of red meat can be lean providing you choose the right ones.

Here are some lean yet delicious white and red meat suggestions from us for you to try.


  • Boneless skinless breast
  • Ground chicken breast
  • Skinless turkey breast
  • Ground turkey


  • Sirloin steak
  • Sirloin tip side steak
  • Bottom round steak


  • Lamb shank
  • Loin

Know you know this, why not choose one of our nutrition challenges to help you swop something unhealthy for something better.

6 Easy Ways to Get More Vegetables into Your Life

The only thing you have to do is make vegetables more of a focus and less of a side order in your diet. You will start to increase your nutrient intake with fewer calories, helping you to

Raw Vegetables

In their rawest form, vegetables can be easily chopped up and served with every meal. They are full of crunch, nutrient-rich and low in calories; perfect for side servings.


Pre-packed Vegetables

Pre-packaged veg comes in all shapes and sizes, helping you to get a variety of vegetables into your diet.


Salad Entree

Make salad your main meal once a week, and focus on the variety and amount of vegetables. To ensure that you consume to fill you up.


Veggie Pizza

Even order your pizza with an extra bit of veg still counts. There are loads of healthy yet tasty things to try out.


Veggie sauce

If you’re making a pasta sauce, simply remember to add more vegetables. These can be blended or chopped up.


Veggie starter

Before you tuck into your main meal, why not try having a veg starter. That way you can fill up more on lower calorie foods full of nutrients and vitamins.