Now that you’re eating breakfast like a king with our quick and healthy breakfast ideas, let’s talk about lunch. It’s argued that we should eat breakfast like a king, lunch like a prince, and dinner like a pauper to maintain energy levels and a healthy weight. That doesn’t mean we have to put on a powered wig and a frilly shirt before eating, though if you want to we won’t stop you. What it does mean is we should be serious about our lunches, and not settle for something from a vending machine because we think it’s all we have time for. We’ve put together a list of healthy and tasty lunches that you can make quickly the night before, which also means one less thing to worry about in the morning.
Greek Pita Salad – Start with a bowl of leafy greens (red lettuce, spinach, kale, etc.), then add 2 tbs crumbled feta cheese, 1/2 c garbanzo beans, cucumber slices, chopped whole wheat pita, and dress with balsamic vinegar and olive oil. You can also add chicken, or use it in place of the garbanzo beans.
Tuna, Hummus & Tomato Sandwich – Spread organic/homemade hummus (easy recipe here) on your choice of bread, then add tuna, tomato slices, cucumbers, spinach leaves, and any other bright colored vegetables you want. If you want to go breadless, pile everything on a lettuce leaf instead.
Lentil Salad Pita – Mix lentils, diced carrots, diced red pepper, cilantro, salt, pepper, and a bit of olive oil, and place mix into a whole-wheat pita. You can also go breadless with this lunch and put the mix on a romaine leaf or bed of mixed greens.
Spinach Strawberry Salad – In a bowl of baby spinach and red lettuce add sliced strawberries, sunflower seeds, broccoli florets, diced hard-boiled egg, garbanzo beans (or another healthy source of protein), then toss and dress with your choice of healthy vinaigrette. You can make a quick one yourself with balsamic vinegar, olive oil and dijon mustard.
Spicy Black Bean Burrito – Put black beans, avocado slices, diced red onion, cilantro, and red pepper slices on a whole-wheat tortilla, sprinkle with hot sauce, wrap and enjoy.
Turkey Salsa Sandwich – Add low-sodium turkey slices (organic of possible), avocado slices, and baby spinach to your choice of healthy bread, then top with fresh salsa (you can make your own quick salsa by mixing diced tomatoes, onions, and jalapeño and adding lime juice and salt)
Veggie Sub – Take a whole-wheat sub roll, add a thin layer of hummus spread, then add sliced cucumber, tomato slices, shredded carrot, alfalfa sprouts, and any other vegetables you enjoy.
Three Bean Salad with Kale – Take a bowl of chopped kale and add chopped avocado, kidney beans, black beans, and white beans, then dress with a squeeze of lemon and lime juice.
Veggie Delight Plate – Add tomatoes, bell peppers, baby carrots, cucumber slices, broccoli florets, and any other bright colored veggie to a plate with a side of Greek yogurt for dipping. Add hard boiled eggs, turkey, chicken, or salmon for protein.
Raw Broccoli Salad – Add 1 tbs wholegrain mustard, 1 tbs vinegar, and 3 tbs extra virgin olive oil to a salad bowl. Season with salt and pepper if desired. Chop a head of broccoli into florets and add to the salad bowl. Cut up 1 avocado into chunks and add to bowl. Toss contents of bowl to evenly distribute dressing. Add a handful of almonds to top for extra protein and healthy fat. Recipe adapted from the Stone Soup blog
And here’s a list of sides and snacks to go with those healthy lunches:
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