Healthy lunch can save you from heart diseases, and keep your metabolism up and running. However, not all people value a good diet over a delicious lunch break.
So, to keep your taste buds craving, we’ve simmered up some healthy easy recipes for lunch, you can start cooking this evening.
The Benefits of Healthy Lunch Choices
Choosing nutritious lunch ingredients is a straightforward path to better health. It can help you maintain weight, give you support for strong bones, and keep you energized throughout the day (Not to mention preventing those mid-afternoon slumps).
Moreover, easy recipes for healthy lunches reduce the risk of heart disease and type 2 diabetes. So, a healthy lunch isn’t just a meal, it’s a calorific investment in your well-being and vitality.
Essential Ingredients for Easy Healthy Lunches
A deliciously healthy lunch does not have to be hard to prepare. You can whip up easy and healthy lunch recipes for work without having to ransack the kitchen. With that being said here are the essential ingredients for easy healthy lunches:
- Canned beans (e.g., black beans, chickpeas)
- Canned tuna or salmon
- Whole-grain pasta or brown rice
- Old-fashioned oats or instant oatmeal
- Frozen vegetables (e.g., broccoli, spinach)
- Low-fat dairy products (milk, yogurt)
- Skinless chicken breast
- Canned vegetables (e.g., tomatoes)
- Healthy cooking oil (e.g., olive oil)
- Nuts and seeds
Planning ahead is key for hassle-free meals. To keep things simple, have canned beans, tuna, and whole grains in your pantry for quick and satisfying lunches. Stock up on frozen veggies and low-fat dairy for fuss-free sides.
With these essentials in the kitchen, you can easily whip up easy healthy lunch recipes for work like a hearty tuna and bean salad or a comforting bowl of chicken and vegetable soup for a rainy evening.
Recipe Section 1: Quick and Simple Salads
Mixed Greens with Avocado and Chickpeas
Step 1: Pile up your ingredients.
- 2 cups of mixed greens (e.g., spinach, kale, arugula)
- 1 ripe avocado, diced
- 1 can of chickpeas, drained and rinsed
- 1/4 cup of balsamic vinegar
- 2 tablespoons of olive oil
- Salt and pepper to taste
Step 2: Prepare the salad
Start by tossing mixed greens, diced avocado, and chickpeas in a large bowl. Then, in a small bowl, whisk together balsamic vinegar and olive oil to create your dressing. Drizzle the dressing over the salad and give it a good toss. Finally, season with a pinch of salt and pepper to your liking.
Nutritional Information (per serving):
- Calories: 350
- Protein: 10g
- Fat: 20g
- Carbohydrates: 35g
- Fiber: 10g
Quinoa Tabbouleh with Lemon dressing
Step 1: Gather your ingredients.
- 1 cup of quinoa
- 2 cups of water
- 1 cucumber, diced
- 2 tomatoes, diced
- 1/2 cup of fresh parsley, chopped
- 1/4 cup of fresh mint, chopped
- 1/4 cup of red onion, finely chopped
- Juice of 2 lemons
- 3 tablespoons of olive oil
- Salt and pepper to taste
Step 2: Cook the quinoa.
In a medium saucepan, cook the quinoa in water until it’s done and allow it to cool. Then, in a large bowl, mix the cooked quinoa with diced cucumber, tomatoes, parsley, mint, and red onion.
Step 3: Prepare the salad
Prepare the dressing by whisking lemon juice and olive oil in a small bowl. Drizzle the dressing over the salad, toss to coat, and season with salt and pepper, bon appetit.
Nutritional Information (per serving)
- Calories: 300
- Protein: 7g
- Fat: 12g
- Carbohydrates: 45g
- Fiber: 6g
Recipe Section 2: Hearty Wraps and Sandwiches
Hearty Wraps and Sandwiches
Turkey and Hummus Wrap
Ingredients:
- 1 large whole-grain tortilla wrap
- 3-4 slices of roasted turkey
- 2 tablespoons hummus
- 1/2 cup mixed greens (e.g., spinach, arugula)
- 1/4 cup shredded carrot
- 1/4 cup cucumber slices
- Salt and pepper to taste
Method:
Lay the whole-grain tortilla on a flat surface and spread hummus evenly across it. Next, place the roasted turkey slices on top of the hummus. Then, layer on mixed greens, shredded carrot, and cucumber slices. Season with salt and pepper to taste. Fold in the sides of the tortilla, roll it up tightly from the bottom, and if you prefer, slice the wrap in half diagonally before serving. And there you have it, a tasty wrap for a sunny evening.
Nutritional Information:
- Calories: 429
- Carbohydrates: 31g
- Fat: 20g
- Protein: 34g
- Fiber: 9g
- Net Carbs: 22g
- Sodium: 1920mg
- Cholesterol: 73mg
Grilled Vegetable and Pesto Sandwich
Ingredients:
- 2 slices of whole-grain bread
- 2-3 tablespoons of basil pesto
- Assorted grilled vegetables (e.g., zucchini, eggplant, and portobello mushrooms)
- 1/4 cup shredded mozzarella cheese
- Greens (e.g., baby spinach, arugula)
- Salt and pepper to taste
Method:
Spread basil pesto on one side of each slice of whole-grain bread. Next, layer grilled vegetables, shredded mozzarella cheese, and greens on one of the slices. Don’t forget to add a pinch of salt and pepper to taste. Now, place the other slice of bread on top, with the pesto side facing down.
You can grill the sandwich on a panini press or in a skillet until the bread turns a lovely golden brown and the cheese melts. If you prefer, slice the sandwich in half and serve it up!
Nutritional Information:
- 748 calories, 37g fat (15g saturated fat).
- 58 mg cholesterol.
- 1476 mg sodium.
- 23g protein.
- 91g carbohydrate (15g sugars, 9g fiber).
Recipe Section 3: Warm and Satisfying Soups
1: Tomato Basil Soup with Whole Grain Croutons
Ingredients:
- 2 slices whole wheat bread, cut into ½-inch cubes
- 1 cup chopped yellow onion
- 1 cup chopped celery
- 1 cup chopped carrots
- 6 cloves garlic, minced
- 3 14.5-oz. cans diced tomatoes, undrained
- 1 15-oz. can tomato sauce
- 2 teaspoons Italian seasoning, crushed
- 1/2 teaspoon dried marjoram, crushed
- 1 teaspoon dried basil, crushed
- 1/2 teaspoon crushed red pepper, or to taste
- 1/4 teaspoon dried thyme, crushed
- 1/4 teaspoon ground mace or 1/8 teaspoon ground nutmeg
Method:
To make the croutons, bake bread cubes at 350°F for 20 minutes. In a large pot, cook onion, celery, carrots, and garlic in 1/4 cup of water for about 10 minutes until tender. Add the remaining ingredients, simmer for 20 minutes, and stir in 1 cup of croutons. Cook for an extra 10 minutes until the soup thickens. Top with more croutons for a nutrient-rich meal, great for calcium, protein, and essential vitamins and minerals.
Nutritional Information:
- Calories: 260
- Carbs: 30g
- Fat: 14g
- Protein: 6g
Lentil and Spinach Soup
Ingredients:
- 1 cup dry brown or green lentils
- 3 cups hot water
- 1/2 cup finely chopped onion
- 6 cloves minced garlic
- 1/4 cup water (for cooking onion)
- 6 cups low-sodium vegetable broth
- 2 teaspoons chopped fresh thyme
- 2 teaspoons chopped fresh oregano
- 2 cups chopped peeled butternut squash
- 1 cup finely chopped tomato
- 1/4 teaspoon crushed red pepper
- 2 tablespoons lemon juice
- Sea salt and freshly ground black pepper (to taste)
- 6 cups packed fresh spinach
- 1 tablespoon lemon zest
Method: Combine 1 cup of dry lentils with 3 cups of hot water, soak for 20 minutes. Cook 1/2 cup chopped onion and 6 minced garlic cloves in a pan with 1/4 cup water for 10 minutes. Add soaked lentils, 6 cups veggie broth, thyme, oregano, and simmer for 20 mins.
Add squash, tomato, red pepper, and cook for 20 mins. Stir in 2 tbsp lemon juice, season, and add 6 cups spinach and 1 tbsp lemon zest. Cook for 1-2 mins, and serve immediately.
Nutritional Information:
- Calories per serving: 97 cal
- Carbohydrates: 14.7 g
- Dietary Fiber: 3.7 g
- Fat: 2.1 g
- Cholesterol: 5 mg
- Protein: 4.8 g
Tips for Customizing Your Lunch Recipes
Customizing your lunch recipes is a cakewalk. For vegan or gluten-free needs, you can make simple swaps with plant-based ingredients or gluten-free alternatives. Throw in some protein rich beans or go with superfoods like quinoa, and you have one of the easy healthy lunch recipes for weight loss.
Wrap Up
Healthy eating starts with delicious and nutritious lunch options. Embrace these easy recipes to create meals that fit your dietary needs. So, whether you’re a vegan or not, these dishes can fulfill your craving frenzy.
Go for nutrition with proteins and superfoods like beans and quinoa, if you can’t compromise on taste. Share your easy and healthy recipes for lunch ideas and keep on trying for a fulfilling and nourishing experience.