Why healthy lunches matter? Well, it’s simple. When you eat a balanced and nutritious meal during the day, you can improve your overall health and wellbeing. A healthy lunch helps regulate blood sugar levels, provides essential vitamins and minerals, and keeps you full until dinner time. It also gives you energy to tackle whatever challenges come up in the afternoon. So if you’re looking to make a positive change in your diet, start with your lunch! Here are five easy-to-make recipe options that will keep you satisfied and energized throughout the rest of the workday.
1. Quinoa Salad Bowl – This salad is packed with protein from quinoa, as well as other superfoods like kale, avocado, and chickpeas. To make this dish, simply cook quinoa according to package instructions, toss it with some olive oil, lemon juice, salt, and pepper. Then, add chopped veggies like cucumber, tomato, red onion, and feta cheese. Top it off with a drizzle of tahini dressing and enjoy! Nutritional breakdown per serving (based on a bowl): Calories – 300 | Protein – 8 grams | Carbs – 42 grams | Fat – 9 grams
2. Turkey Wrap – If you’re craving something more substantial than a salad, try making a turkey wrap. Simply layer sliced turkey breast, lettuce, tomato, avocado, and hummus inside a whole wheat tortilla. Roll it up tightly and serve with a side of baby carrots or sliced bell peppers. Nutritional breakdown per wrap (based on a 6″ tortilla): Calories – 270 | Protein – 19 grams | Carbs – 29 grams | Fat – 8 grams
3. Greek Yogurt Parfait – For a refreshing and light option, try making a Greek yogurt parfait. Start by layering plain Greek yogurt, fresh berries, and granola into a glass or jar. Drizzle with honey or maple syrup for sweetness, then top it all off with a sprinkle of cinnamon. Nutritional breakdown per serving (based on a small jar): Calories – 150 | Protein – 16 grams | Carbs – 25 grams | Fat – 2 grams
4. Chicken Skewers – These skewered bites are perfect for when you need to take a quick break from your desk. Just marinate boneless, skinless chicken breasts in a mixture of olive oil, garlic, lemon juice, and oregano overnight. Then, thread them onto wooden skewers and grill until they’re tender and juicy. Serve with a side of roasted vegetables or cauliflower rice for added fiber. Nutritional breakdown per serving (based on 4 skewers): Calories – 200 | Protein – 24 grams | Carbs – 6 grams | Fat – 8 grams
5. Veggie Stir Fry – Finally, we have a delicious stir fry made with tons of colorful veggies. Start by sauteeing sliced bell peppers, onions, mushrooms, and zucchini in a wok or large skillet. Once they’re tender, add frozen edamame, corn kernels, and sliced shiitake mushrooms. Season with soy sauce, ginger, and garlic powder. Serve hot over brown rice or quinoa for extra fiber. Nutritional breakdown per serving (based on 1 cup servings): Calories – 250 | Protein – 10 grams | Carbs – 40 grams | Fat – 8 grams
Remember, meal prep is key when it comes to eating healthy lunches at work. Try batch cooking on the weekends and portioning out individual servings for each day of the week. You can also save time by using ingredients that require minimal preparation, such as pre-cut veggies or pre-cooked grains. With these tips in mind, you’ll be able to whip up a healthy and satisfying lunch in no time!