Do you ever fall into a lunch rut?
It can be hard to find tasty and easy-to-prepare options that are also healthy.
Pinterest is full of colorful ideas, but they always seem so involved.
I had the chance to speak with health professionals and nutritionists about their favorite easy and healthy lunch ideas.
Let’s take the mystery out of healthy lunches.
Big salads
Yes, you guessed it.
Healthy people eat salad for lunch, but here’s their secret.
They don’t munch on boring iceberg lettuce day in and day out.
They add plenty of proteins and fresh veggies to keep it interesting.
Keep it fresh and rotate all of these ideas.
Salads never have to be boring, so start making a grocery list of fun toppings.
“A sprinkling of nuts or seeds adds crunch and healthy fats.
Curious about adding more salads to your diet?
Here’swhat happens to your body when you eat salads every day.
Throw in plenty of toppings to make a meal out of it.
“It’s a healthy portion of protein to accompany any lunch.
Protein will promote lean muscle mass and helps [satisfy] hunger.”
Try topping your Greek yogurt with fresh berries and whole grain granola for a delicious lunch.
It’s easy to prepare ahead of time and keeps you full all day.
Add a little olive oil, vinegar, and herbs for a restaurant-quality meal.
you’ve got the option to still make it healthy.
it’s possible for you to also make these at home for the week.
“There are a handful of substitutes here that make a usually high-calorie meal incredibly healthy.
Instead of rice, try cauliflower rice,” recommended Levy.
“Cauliflower rice is very low in carbs and tastes similar to traditional rice.”
Load up on fajita veggies and skip the sour cream.
Or prepare your bowls over the weekend for easy grab-and-go lunches all week.
Salade Nicoise
Another protein-packed salad is Salade Nicoise.
It’s full of flavor and keeps you energized.
Plus it only takes 15 minutes to prepare.
“Why not make this restaurant classic on your own?”
For the dressing, whisk together lemon juice, olive oil, and Italian herbs.
However, one cannot live on hummus alone, so try marinating your protein in it.
My go-to is a big salad with leftover cooked veggies and some kind of protein tossed in.
Lately I am all about this hummus-marinated chicken,” Cording told me.
“I make a simple dressing of olive oil and vinegar or thin out some hummus with water.
If I have some nice cheese or ripe avocado handy, that goes in too.”
Registered Dietitian NutritionistJackie Newgentis also a hummus fan and developed a recipe for an almond lover’s hummus.
“Traditional hummus and this version are both good for you,” she told me.
When making traditional hummus, add almond milk and roasted almonds for a nutty, nutritious blend.
NutritionistTehzeeb Lalaniopts to mix her hummus with fresh vegetables.
Haupert is an athlete and busy mama, so she knows easy, healthy food.
“These lettuce wraps are perfect for summer!
And, bonus, the chicken is so simple to make,” Haupert told me.
They look adorable, but their benefits go beyond that.
By pouring your dressing into the jar first, your salad greens stay fresh and crisp until lunch time.
The jar salad is great to take to work and leave in the fridge upright.
Then when you’re ready to eat it, shake the jar and eat it!"
Your coworkers will be so impressed with your gorgeous lunch too.
Haupert recommended trying pad thai for lunch.
“That’s right, I save money by eating a healthier, tastier lunch at the office.”
Definitely worth a try!
“One of my favorite lunches is apple nut butter granola sandwiches.
“To make this lunch even healthier, sprinkle in some golden flaxseed.
Adding the golden flaxseed will add fiber to your meal,” Makakoa told me.
“Adding fiber to your diet can help with digestion, as well as maintaining your energy.
I like it at lunch time because it helps to prevent that typical two or three o’clock crash.”
We all did, and that childhood classic is still delicious.
It just won’t keep us full or give our bodies any nutrients.
However, this grown up PBJ could be just what you’ve been craving.
“Choose whole wheat wraps, obviously, and then spread your favorite nut butter across it.
Sometimes I like almond butter and sometimes cashew butter.
Toss in some sliced strawberries, and relive your youth!
It’s easy to stuff them with your favorite ingredients and go.
“Healthy lunches should consist of all food groups in proportioned amounts.
Makakoa likes to pack a cucumber and feta cheese pita.
Oatmeal parfaits
Oatmeal is loaded with healthy fiber and shouldn’t be reserved only for mornings.
If your office has a microwave, you could create quick and delicious oatmeal parfaits every afternoon.
“Just like the cottage cheese parfaits, these are healthy, well-rounded, easy, and cheap!
Plus, there’s very little clean up.”
This will help you stay consistent with packing a healthy lunch.
“When I am working at my office away from home, I usually pack a lunch.
“They’re all easy to make and take on the go.
If I eat out for lunch, I usually opt for the soup and salad.
In any case, I rarely leave the house without a lunch plan.
That’s a recipe for disaster.”
Spend a few minutes planning your lunches every weekend to stick with a healthy and delicious meal plan.
