Whether you’re packing your lunch or for your kid, you may go through some hard time figuring out this important meal. It is always a great idea to have a healthy lunch that is full of nutrition, even when you are on the go. Moreover, good healthy lunch ideas are very crucial during your busy workdays. Read below delicious easy healthy lunch ideas:
Healthy Lunch Ideas
To get some amazing nutrition and great health benefits, here are some of the best healthy lunch ideas:
Tuna, Pickled Onion, and Avocado Sandwich
This idea is the best healthy lunch recipe that is made Tuna, Pickled onions, and Avocado sandwiches. . Also, this sandwich is full of healthy fats, with omega-3 fatty acids present in the Tuna and avocado’s monounsaturated fat. Moreover, this sandwich provides two major benefits; firstly, it boosts brain function, and the second is that it is excellent for your heart health.
Avocado and Tuna happen to taste awesome together; you can also include pickled onion, almonds, and salty, pea-green olives to enhance the flavors. You will have to buy a sturdy sourdough loaf to support the filling. Make sure to buy it from the bakery section of the supermarket to get the best quality.
- ¾ cup sliced onion
- 2/3 cup apple cider vinegar
- ¼ cup of water
- One teaspoon sugar
- Two ripe avocados. However, make sure that you slice them into pieces to absorb flavors
- Four whole-wheat sourdough bread slices
- ½ teaspoon black pepper
- ½ teaspoon kosher salt
- One can of tuna in water
- ½ cup fresh parsley leaves
- Two tablespoon chopped almonds that are roasted but unsalted
- Two tablespoons chopped pitted olives
Looking for a healthy lunch recipe? Pouched farro is a great ingredient to consider. You can also keep it in the fridge for weeks, and it will not go bad. You can reheat it in 90 seconds. Moreover, it is versatile to go with salads, soups, pilafs, etc. You can cook your farro if you have time
- One hard-cooked large egg but add it after only after cutting it into halves. Two dill sprigs and
- ¼ oz. prosciutto
- One clementine or small orange
Coriander Chicken and Rice
It is inspired by the savory street cart chicken and rice, having a luscious aroma. You can eat this lunch at room temperature, but it also tastes good, when reheated. Because this recipe is seasoned nicely, its taste will last for about three days without going bad. When cooking this recipe, you should make sure that you put rice first, and other ingredients will go together.
- Two tablespoons olive oil
- 1 cup uncooked brown rice
- 3/8 tablespoon turmeric (grounded)
- 2 cups of unsalted chicken stock
- One teaspoon kosher salt
- One pound boneless and skinless chicken thighs, cut into 3/4 inch pieces
- ¾ teaspoon of ground coriander
- ½ teaspoon of garlic powder
- 1/8 teaspoon of cayenne pepper
- 1 pound green beans
- ½ cup plain Greek yogurt
- One tablespoon fresh lemon juice
- One garlic clove but grated
- Lemon wedges
It is one of the best and quick healthy lunch ideas for work; they are also versatile to take on your favorite sushi flavors.
- One cucumber
- 3 ounces crabmeat
- ¼ cup sushi rice
- Sliced avocados
- ¼ sliced red pepper
Rather than a peanut butter sandwich, smooth cashew butter, bacon, and a crisp, as well as tender carrot salad, are better options. The ideal texture of cashew butter for sandwiches and toast will make this healthy lunch recipe excellent. While it may contain less protein than peanut butter, it typically contains half the sugar. It is rich in iron, copper, and phosphorus. Moreover, if you’re allergic to nuts, you can include seed butter or hummus.
- One large carrot
- One tablespoon chopped fresh parsley
- ½ teaspoon olive oil
- ½ teaspoon apple cider vinegar
- 1 ½ tablespoons cashew butter
- One slice of whole-grain bread
- One center-cut bacon slice
- Dash of salt and black pepper.
Miso Noodle Soup
This Japanese breakfast is usually served with eggs, rice, pickles, and fish. It is one of the quick healthy lunch ideas. You can make it in just 10 minutes. Also, it is something that is low in calories and sugar. Moreover, Mushrooms, Brown rice noodles, and a hard-cooked egg will make this soup your new favorite dish. In addition, white miso will give a slightly sweet flavor to this Japanese soup.
- One tablespoon white miso
- One tablespoon warm water
- One teaspoon toasted sesame oil
- 1/2 small grated garlic clove
- 1/3 cup sliced red cabbage
- ½ cup cooked brown rice
- 1 oz. uncooked noodles
- Two shiitake mushroom caps
- One tablespoon chopped onion
- Four thin slices of red jalapeno
- One tablespoon of chopped fresh cilantro
- ½ hard-cooked large egg
This loaded deli bagel works perfectly as an instant toast topper because greek yogurt provides the same tanginess and richness as cream and cheese, and you do not have to wait for it to soften. However, to prevent the bread from getting soggy, pack the ingredients of the open-faced sandwich separately. Also, sprinkle with additional chives for more flavor.
- Two tablespoons of plain Greek yogurt
- One teaspoon of chopped fresh chives
- One slice of whole-grain bread
- Three tablespoons of sliced cucumber
- 1 ounce of salmon but make sure it is cold-smoked
Southwestern Chicken Pasta Salad
You can spice things up by using intense flavors in hum-drum dishes. Nothing is boring about a pasta salad with sharp cheddar, sweet corn, and smoky chipotle. Also, fresh summer corn is tender, sweet, and juicy.
- ½ pounds of uncooked penne
- 2 cups of shredded, boneless chicken
- 1 cup of fresh corn kernels
- ¾ cup of shredded cheddar cheese
- ½ cup of sliced green onions
- 1/2 cup of red bell pepper
- ½ cup of fresh orange juice
- Two tablespoons of lime juice
- One tablespoon of olive oil
- One tablespoon of chopped chipotle
- ½ teaspoon of salt.
If you have had enough avocados and do not want to eat more of them, this healthy lunch recipe will change your mind. The fresh avocado, grape tomatoes, kalamata olives, and hard-cooked egg with tahini will make a great combination. Tahini is the food of Israel, like olive oil in Italy or butter in France. Moreover, This paste is made from toasted ground hulled sesame seeds, and it is nutty with a slightly bitter finish and an unctuous mouthfeel similar to peanut butter.
- One teaspoon lemon juice but fresh
- Dash of kosher salt
- ½ ripe peeled avocado
- One slice of whole-grain bread
- Three grape tomatoes
- 2 pitted kalamata olives
- One hard-cooked large egg. However, use slices of it.
- One teaspoon tahini
Fresh Tomato Soup
Nothing is more comforting than a full bowl of tomato soup; you can also make this soup at home with fresh vegetables.
- Two cups chicken broth
- One cup chopped onion
- ¾ cup chopped celery
- One tablespoon thinly sliced fresh basil
- One tablespoon tomato paste
- 2 pounds plum tomatoes
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- Six tablespoons plain low-fat yogurt
- Three tablespoons sliced fresh basil
Beef Orange Sandwich
Grilled steak with oranges and blue cheese blended in a sandwich that will make your heart filled with joy. Also, an easy marinade will give this flank steak a solid flavor. You should also consider involving both grated orange rind and fresh orange sections in your dish.
- Two tablespoons of cider vinegar
- 1 ½ teaspoon of olive oil
- 1/8 teaspoon of salt
- 1/8 teaspoon of ground pepper
- 4 Italian and French rolls
- Two cups of sliced basic grilled flank steak
- 1 cup bagged prewashed spinach
- ¼ cup of crumbled blue cheese
Homemade soups and stews are the best options for lunch, they get ready within minutes, so this recipe will buy you time and flavor. You can use lamb instead of chuck steak. All that you need to do is use one pound of boneless lamb leg. Next, cut into one-inch pieces/ pour hot servings into a container to take for lunch. Finally, reheat individual portions in the microwave, as required.
What Is the Importance of Eating a Healthy Lunch?
Firstly, lunch is an essential meal for all of us, and it provides us with energy and nutrients to keep the brain and body working efficiently throughout the afternoon. Also, a homemade packed lunch is a healthy and delicious choice that gives you control over the types of ingredients you are consuming.
When we eat healthy lunch, we re-fuel our bodies with the healthy nutrients to get energy for the rest of the day. The statistics say that in organizations, employees who eat a healthy meal for lunch are 150% more productive and more focused.
Your meal planning also depends on your schedule. Frequently eating similar meals is healthy but as a professional, you don’t get so much time to eat meals every 2 hours, though it is an ideal way suggested by the dieticians.
So, eating well-balanced meals that are rich in nutrient-dense foods is crucial. A healthy lunch must be rich in all nutrients. For example, there must be fruits, whole grains, vegetables, and low-fat dairy products. It can also help you reduce the risks of heart disease by maintaining your blood pressure and cholesterol levels.
These are all the healthy and quick lunch recipes that you can try by yourself. Moreover, these healthy lunch ideas are good in taste and nutrition values as well. You can either choose to make it for yourself or someone in your family.
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