Eating healthy doesn’t mean you have to spend hours in the kitchen making complicated meals that lack excitement or flavor. In fact, finding time to prepare and enjoy a nutrient-packed and tasty lunch can often equate to less than 45 minutes of effort.
Whether you are rushing out the door with your favorite travel coffee mugs and an errand list the length of a novel or taking a much-needed day off to practice self-care, having a collection of easy, delicious, and nutritious lunch ideas on hand will ensure you always have a hearty and satisfying meal to turn to.
Salmon Salad
Salmon may seem extravagant for a weekday lunch, but a wild salmon salad takes just 10 minutes to prepare. It is packed with a rich source of omega-3 fatty acids, which support a healthy heart and brain, plenty of protein, and an array of vitamins and minerals.
Add capers and shallots which are excellent sources of quercetin, a flavonoid with anti-inflammatory properties believed to potentially protect against cancer and heart disease. Serve your salmon mixture on top of dark leafy greens and parsley, which also carries additional anti-inflammatory and antioxidant benefits.
Roasted Veggie Tray with Chicken
This delicious and hearty veggie tray with chicken takes just 35 minutes to cook. Thanks to an array of cruciferous vegetables and the antioxidant powers of tahini, it is loaded with essential nutrients and healthy fiber.
Roughly chop broccoli, cauliflower, red onion, and bell pepper and add them to a baking sheet with a generous slosh of olive oil and salt, pepper, oregano, and cumin to taste. For those following a vegetarian or vegan diet, simply swap out the chicken for crispy baked chickpeas or tofu, which will deliver good flavor and a punch of protein. Add your skinless and boneless chicken breasts to the other side of the tray, and while they bake to perfection, prepare a simple dressing of tahini, lemon juice, salt, and pepper.
Garlic Chili Chickpea Patties
Baked garlic chili chickpea patties are packed with flavor and easy to make, which is ideal for those who enjoy meal-prepping or preparing ingredients to store in the freezer. Chickpeas are somewhat flavorless themselves, with a unique texture that takes some getting used to. However, transforming them into healthy and delicious patties will quickly alter your ideas about them.
Chickpeas, sweet potato, chili garlic sauce, light soy, red onion, cumin, rolled oats, flax seeds, garlic powder, and a slosh of water come together in a food processor to make a smooth and flavor-packed mixture that can be shaped into patties or ‘meat’ balls to use in a variety of simple dishes.
5-Ingredient Rice Bowl
A 5-ingredient rice bowl is the ideal option for busy days or when you don’t have the energy or desire to prepare something extravagant. Brown rice provides a fantastic source of whole grains, while mixed leafy greens offer micronutrients like vitamin K and antioxidants to the dish.
Thinly sliced zucchini is a good source of fiber, and halved cherry tomatoes give the meal much-needed textural contrast and contain the health-boosting antioxidant lycopene. Finish the meal with diced halloumi or feta cheese.
Kale & Brussel Sprout Salad
If the sound of a kale and Brussels sprout salad doesn’t excite you, you will be doing yourself a disservice by not giving this recipe a chance to wow you. Apart from toasting your almonds to get the most out of their nutty flavor, there is no cooking required.
In a large bowl, combine washed and de-stemmed kale, which you have torn and massaged, with thinly sliced raw Brussels sprouts, yellow onion, dried cranberries, fresh lemon juice, and parmesan or pecorino cheese. The sauce includes balsamic vinegar, olive oil, salt and pepper, a pinch of nutmeg, and red pepper flakes. Top the entire dish with chopped roasted almonds, and enjoy!
Asian Chicken Lettuce Wraps
In a large skillet, heat oil and saute garlic, shallot, and ginger until fragrant. Add your ground chicken with salt and pepper to taste. Cook until almost all the moisture has evaporated before adding chopped celery and carrots, cooking for a minute or two before adding canned chestnuts. The marinade, which can double as a dipping sauce, is a tasty mix of peanut butter, soy sauce, hot sauce, apple juice, or water, if you prefer.
It is important to use the right lettuce to create a wonderful contrast of textures. Butter lettuce is often softer and sweeter than other varieties, offering a softer alternative if you would prefer a more gentle bite. However, iceberg lettuce is a staple in Chinese banquets thanks to its crisp and sturdy leaves, which perfectly cup your fillings.
One Pot Pesto Pasta
This incredibly easy four-ingredient recipe can be whipped together in just 15 minutes and makes for a fantastic lunch or dinner option on those days when your schedule is jam-packed. It contains a decent amount of antioxidants and happily accommodates roasted chickpeas, chicken, or turkey for added protein.
Combine your pasta of choice with store-bought or homemade basil pesto, a protein source, and two cups of chopped fresh veggies like broccoli, cherry tomatoes, onion, and bell peppers. For an extra layer of creaminess, top your pasta portion with crumbled feta just before serving.
Eating healthy doesn’t mean you have to spend hours in the kitchen making complicated meals that lack excitement or flavor. In fact, finding time to prepare and enjoy a nutrient-packed and tasty lunch can often equate to less than 45 minutes of effort.
Whether you are rushing out the door with your favorite travel coffee mugs and an errand list the length of a novel or taking a much-needed day off to practice self-care, having a collection of easy, delicious, and nutritious lunch ideas on hand will ensure you always have a hearty and satisfying meal to turn to.
Salmon Salad
Salmon may seem extravagant for a weekday lunch, but a wild salmon salad takes just 10 minutes to prepare. It is packed with a rich source of omega-3 fatty acids, which support a healthy heart and brain, plenty of protein, and an array of vitamins and minerals.
Add capers and shallots which are excellent sources of quercetin, a flavonoid with anti-inflammatory properties believed to potentially protect against cancer and heart disease. Serve your salmon mixture on top of dark leafy greens and parsley, which also carries additional anti-inflammatory and antioxidant benefits.
Roasted Veggie Tray with Chicken
This delicious and hearty veggie tray with chicken takes just 35 minutes to cook. Thanks to an array of cruciferous vegetables and the antioxidant powers of tahini, it is loaded with essential nutrients and healthy fiber.
Roughly chop broccoli, cauliflower, red onion, and bell pepper and add them to a baking sheet with a generous slosh of olive oil and salt, pepper, oregano, and cumin to taste. For those following a vegetarian or vegan diet, simply swap out the chicken for crispy baked chickpeas or tofu, which will deliver good flavor and a punch of protein. Add your skinless and boneless chicken breasts to the other side of the tray, and while they bake to perfection, prepare a simple dressing of tahini, lemon juice, salt, and pepper.
Garlic Chili Chickpea Patties
Baked garlic chili chickpea patties are packed with flavor and easy to make, which is ideal for those who enjoy meal-prepping or preparing ingredients to store in the freezer. Chickpeas are somewhat flavorless themselves, with a unique texture that takes some getting used to. However, transforming them into healthy and delicious patties will quickly alter your ideas about them.
Chickpeas, sweet potato, chili garlic sauce, light soy, red onion, cumin, rolled oats, flax seeds, garlic powder, and a slosh of water come together in a food processor to make a smooth and flavor-packed mixture that can be shaped into patties or ‘meat’ balls to use in a variety of simple dishes.
5-Ingredient Rice Bowl
A 5-ingredient rice bowl is the ideal option for busy days or when you don’t have the energy or desire to prepare something extravagant. Brown rice provides a fantastic source of whole grains, while mixed leafy greens offer micronutrients like vitamin K and antioxidants to the dish.
Thinly sliced zucchini is a good source of fiber, and halved cherry tomatoes give the meal much-needed textural contrast and contain the health-boosting antioxidant lycopene. Finish the meal with diced halloumi or feta cheese.
Kale & Brussel Sprout Salad
If the sound of a kale and Brussels sprout salad doesn’t excite you, you will be doing yourself a disservice by not giving this recipe a chance to wow you. Apart from toasting your almonds to get the most out of their nutty flavor, there is no cooking required.
In a large bowl, combine washed and de-stemmed kale, which you have torn and massaged, with thinly sliced raw Brussels sprouts, yellow onion, dried cranberries, fresh lemon juice, and parmesan or pecorino cheese. The sauce includes balsamic vinegar, olive oil, salt and pepper, a pinch of nutmeg, and red pepper flakes. Top the entire dish with chopped roasted almonds, and enjoy!
Asian Chicken Lettuce Wraps
In a large skillet, heat oil and saute garlic, shallot, and ginger until fragrant. Add your ground chicken with salt and pepper to taste. Cook until almost all the moisture has evaporated before adding chopped celery and carrots, cooking for a minute or two before adding canned chestnuts. The marinade, which can double as a dipping sauce, is a tasty mix of peanut butter, soy sauce, hot sauce, apple juice, or water, if you prefer.
It is important to use the right lettuce to create a wonderful contrast of textures. Butter lettuce is often softer and sweeter than other varieties, offering a softer alternative if you would prefer a more gentle bite. However, iceberg lettuce is a staple in Chinese banquets thanks to its crisp and sturdy leaves, which perfectly cup your fillings.
One Pot Pesto Pasta
This incredibly easy four-ingredient recipe can be whipped together in just 15 minutes and makes for a fantastic lunch or dinner option on those days when your schedule is jam-packed. It contains a decent amount of antioxidants and happily accommodates roasted chickpeas, chicken, or turkey for added protein.
Combine your pasta of choice with store-bought or homemade basil pesto, a protein source, and two cups of chopped fresh veggies like broccoli, cherry tomatoes, onion, and bell peppers. For an extra layer of creaminess, top your pasta portion with crumbled feta just before serving.
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