Healthy lunch recipes are an important part of maintaining a balanced diet. Eating healthy lunches throughout your day plays an essential role in sustaining energy levels, as well as providing the necessary nutrients that your body needs in order to stay energetic and alert.
On top of that, consuming a healthy meal during lunch also helps to increase one’s sense of productivity and wellbeing throughout the day. Furthermore, having a varied selection of nutritious meals on hand can make eating healthy significantly easier.
In this blog post we will explore various approaches to preparing scrumptious and nutritious meals at lunch time. From simple yet packed-with-energy salads to quick, delicious reheats, there are plenty of great options available if you’re looking for new ideas to keep variety in your lunchtime menu.
Additionally, many dishes can be prepped ahead for easier access when you’re short on time which is perfect for weekdays when you’re stepping out from home in tow hurry.
There are some fantastic ways you can mix up the ingredients in your salad by changing up different types of vegetables, grains or proteins. A Greek salad could include feta cheese; grilled chicken; extra-virgin olive oil; tomatoes; bell peppers; red onions ; black olives ; salt and pepper depending on your preference. You might consider adding quinoa for something more filling or roasting cashews for added crunch.
Adding avocado to any dish gives a creamy texture with tons of vitamins A/E/K & Vitamin C, so consider adding it whenever possible. Also don’t be afraid to add some fresh herbs like parsley or oregano for extra flavor – they can really pack a punch.
Preparing a comforting soup with warming spices such as cumin for example is another great option that contains only vegetables and protein sources low in fat like lentils or chick peas with no added oils or dairy products.
By incorporating these healthy lunch recipes into your daily routine, you’ll be able to enjoy all sorts of tasty meals while also getting plenty of necessary nutrients at the same time. Additionally these recipes may just inspire you to start cooking creative lunches that offer an abundance of flavors.
Healthy Lunch Menu Ideas
Salads
- Grilled Salmon and Arugula Salad
- Carrot Beetroot Salad With Chickpeas
- Asian Cucumber Salad with Ginger-Garlic Dressing
- Greek Salad with Feta Cheese
- Citrus Spring Mix Succotash
Salads are a great option for lunches. They provide a nutritious and filling meal without being too heavy. Salads can be easily customized to incorporate your favorite ingredients, while still remaining healthy and light. For example, the Grilled Salmon and Arugula salad is a protein-packed dish that is filled with flavor. It features grilled salmon, arugula, cherry tomatoes, lemon juice, extra virgin olive oil, and lemon zest.
The Carrot Beetroot Salad with Chickpeas combines vibrant winter root vegetables like carrots and beets with chickpeas for an even heartier meal. Asian Cucumber Salad with a Ginger-Garlic Dressing adds zesty flavor to its crunchy cucumbers.
Greek Salad with Feta Cheese is another hearty dish combining feta cheese, tomatoes, bell peppers, red onions and black olives in a bright vinaigrette dressing. Lastly you can enjoy the Citrus Spring Mix Succotash which features citrus fruits such as oranges or grapefruit served alongside an artichoke succotash and fennel for a refreshing yet satisfying lunchtime treat.
Protein Packed Bowls
- Shrimp Teriyaki Rice Bowl
- Moroccan Quinoa Avocado Bowl
- Caribbean Jerk Chicken Bowl
- Mushroom Poke Bowl With Homemade Spicy Tofu Sauce
- Loaded Veggie Nourishing Buddha Bowl
Protein-packed bowls make for ideal portable lunches since they can easily contain an array of nutrient-rich ingredients that will keep you satisfied throughout the day. Shrimp Teriyaki Rice Bowl combines cooked brown rice with juicy sautéed shrimp that has been seasoned in teriyaki sauce for added tanginess to the bowl’s flavor profile.
Moroccan Quinoa Avocado Bowl merges ancient grains like quinoa to up the fiber content while ripe avocados provide creamy texture along with beneficial monounsaturated fats ensuring this bowl provides sustained energy throughout the day.
Caribbean Jerk Chicken Bowl incorporates both sweet potato and carrots making it a veggie packed option that also contains chewy pearl couscous adding more depth of texture to this dish. For an entirely plant-based bowl that packs some heat, try the Mushroom Poke Bowl With Homemade Spicy Tofu Sauce featuring mushrooms cooked in chili garlic sauce topped off by firm cubes of tofu rubbed in homemade spicy sauce making for an ideal vegan lunch choice.
Lastly indulge yourself it the Loaded Veggie Nourishing Buddha Bowl chock full of layered roasted veggies like sweet potatoes over creamy hummus served inside whole wheat pita pockets providing multiple doses of antioxidants into each single meal.
Salad-Inspired Lunches
Salads are an incredibly delicious way to do lunch. With a variety of mix-ins and toppings, you can create a light and energizing meal that will keep you feeling full until dinner time. Classic Caesar Salad is one of the most popular salads around. It starts with fresh romaine lettuce, tossed in creamy Caesar dressing and topped with croutons, Parmesan cheese and bacon bits. The combination of crunchy texture, savory tanginess and rich flavors makes it impossible to resist.
The beauty about salad is that it can be served any time of year. A Mixed Greens Salad with Lemon Vinaigrette is a classic summertime favorite, made with kale, romaine lettuce, cucumbers, celery and cabbage for crunch; served with a bright lemon vinaigrette dressing for flavor.
For those who are looking for more than just greens in their salad bowl, try Green Detox Salad with Lentils. This recipe combines tender lentils with perfectly cooked vegetables like cherry tomatoes, yellow bell peppers and softened onions; covered in creamy avocado dressing.
Avocado & Corn Salad is another easy to make salad that packs a lot of flavor. This recipe incorporates sweet corn kernels along with diced avocado cubes; then mixed in homemade avocado cream sauce for added flavor. Beetroot & Feta Salad brings together beetroots roasting in the oven for added sweetness; while salty feta cheese helps enhance this warm salad even further.
Finally, Cucumber & Tomato Salad is as traditional as it gets. All you need is cucumber slices tossed together with red tomatoes; all drizzled off into flavorful balsamic vinaigrette.
- Classic Caesar Salad
- Mixed Greens Salad with Lemon Vinaigrette
- Green Detox Salad with Lentils
- Avocado & Corn Salad
- Beetroot & Feta Salad
- Cucumber & Tomato Salad
Protein-Packed Bowls
Protein-packed bowls are the perfect lunch idea for those looking to get extra protein in their diet. The Mexi Bowl with Chili-Seasoned Tempeh is an easy meal packed with flavour, featuring spicy chili seasoned tempeh, smoky roasted sweet potatoes and jalapeño pepper, and a handful of chopped fresh cilantro. The protein comes from the tempeh, creating a nutritious vegan meal that will keep you full and energized throughout the day.
The Power Bowl with Spicy Tofu takes this classic dish up a notch with the addition of spicy tofu. This delicious bowl includes oven roasted vegetables such as Brussels sprouts, carrots, bell peppers, and broccoli tossed together with quinoa for an additional protein boost. The tangy tahini dressing not only adds creaminess but also helps to bring all the flavors together for a delicious and balanced lunch option.
Vegan Buddha Bowls are another great option for getting extra protein in your lunch. This dish combines lentils, quinoa, marinated vegetables, avocado slices and fresh herbs like parsley or cilantro all together in one pleasing bowl. To add an extra kick, top it off with the tahini dressing or your favorite nut butter sauce – so good.
- Mexi Bowl with Chili-Seasoned Tempeh
- Power Bowl with Spicy Tofu
- Vegan Buddha Bowl with Lentils Quiona & Marinated Veggies
- Mediterranean Tabbouleh Salad Bowl
- Roasted Butternut Squash & Maple-Mustard Bowl
- Red Cabbage & Summer Veggies Bowl
For something different than your regular salad or grain bowl, try out Mediterranean Tabbouleh Salad Bowl made with Israeli couscous cooked in vegetable broth and topped off with juicy cherry tomatoes and cucumbers for a light yet filling mid-day meal.
For those times when you’re craving something sweeter yet still healthy choose Roasted Butternut Squash & Maple-Mustard Bowl filled to the brim with succulent roasted butternut squash cubes tossed in maple syrup and dijon mustard for an added touch of sweetness while remaining low in calories.
Finally Red Cabbage & Summer Veggies Bowl is a great way to get hours of nutrition into one simple lunch as it is filled with shredded red cabbage as well as colourful summer veggies like green beans and corn which are cooked in olive oil until softened for added body.
Asian-Style Wraps
These healthy Asian-style wraps are a flavorful and filling way to get an array of vitamins, minerals, and phytonutrients on your plate. Veggie Bulgogi Rice Wrap is the perfect way to add hearty flavor to a healthier take on traditional bulgogi. It features brown chimichurri rice with carrots, bell peppers, mushrooms, zucchini, and sautéed onions.
The Teriyaki Black Rice Wrap combines tangy teriyaki sauce with black rice for a tasty medley of flavors. Adding in grilled edamame, colorful bell peppers, shredded carrot, pickled ginger and cucumbers gives it a fun texture.
Grilled Tofu & Vegetables Udon-Style Wrap is sure to hit the spot when you’re feeling Asian-inspired cravings. It’s packed with vegetables such as bok choy, portobello mushrooms, carrots and napa cabbage for added crunch and flavor. The Spicy Thai Tofu Wrap is made from spicy vegan curry paste combined with coconut cream and crispy marinated tofu cubes.
Topped off with sweet red peppers, bean sprouts and coriander leaves makes this wrap full of balanced flavors of sweetness and heat. Last but not least is the Curried Cauliflower Rice Wrap; this piquant twist on traditional wraps will please any cauliflower lover. This wrap pairs roasted cauliflower florets with fragrant garlic-ginger basmati rice for a unique texture combination that will be hard to resist.
- Veggie Bulgogi Rice Wrap
- Teriyaki Black Rice Wrap
- Grilled Tofu & Vegetables Udon Style Wrap
- Spicy Thai Tofu Wrap
- Curried Caulifower Rice Wrap
By adding vegetables like carrots, bell peppers or mushrooms along with sauting onions or pickled ginger into these wraps you can feel relaxed about providing yourself or your family nutritious lunch options each day that won’t sacrifice flavor or satisfaction in the process. Additionally combining dishes like edamame for added protein as well as bean sprouts to give an additional crunch can make them even more enjoyable every day.
Furthermore adding vegetables like bok choy or Napa cabbage help create more flavorful options.
The Veggie Bulgogi Rice wrap retains its traditional Korean flavors while using brown Chimichurri rice as its base making it both flavorful and nutritious simultaneously allowing health conscious individuals to indulge without compromising their diet.
Those looking for a sweeter spin may find solace in the Teriyaki Black rice wrap which utilizes sweet teriyki sauce amongst black rice along side colorful bell peppers shredded carrots and pickled ginger giving off a gratifying aroma while curbing one’s appetite while still enjoying something delicious.
Wraps Around the World
International flavors and a nutritional punch, with these easy wrap recipes you can take your lunch to the next level. Whether it’s the perfect blend of Mexican Rice & Enchilada Veggie Wrap or going Greek with a Chickpea & Feta Wrap, fusion cuisine never tasted so good.
Our Mexican Rice & Enchilada Veggie Wrap brings an abundance of flavor that will fill your stomach and leave you feeling satisfied. With delicious peppers and black beans, tossed in a warm tomato sauce along with some brown rice and wrapped inside a whole-wheat tortilla shell.
For those craving something lighter, our Italian Roasted Veggies & Avocado wrap is guaranteed to tantalize your taste buds. Featuring roasted bell pepper strips and sautéed zucchini paired with creamy mashed avocado, all nestled together inside a hearty whole grain wrap for an unbeatable meal.
- • Mexican Rice & Enchilada Veggie Wrap
- • Italian Roasted Veggies & Avocado Wrap
- • Greek Chickpea & Feta Wrap
- • Moroccan Lentil & Roasted Vegetables Wrap
- • Tandoori Paneer Naan Wrap
Let’s start making some healthier takeout food options at home for lunchtime. The Moroccan Lentil and Roasted Vegetables wrap is masterfully seasoned with herbs like cumin, coriander powder and smoked paprika for an unforgettable bite every time. We wrap everything up nice and tight in warm naan bread to maximize flavor without all the guilt.
Finish things off on a high note with the Indian favorite – Tandoori Paneer Naan. Creamy paneer cheese reveals itself when you bite into this nutritious wrap topped off with yogurt-mint sauce, crunchy cucumber slices plus an array of spices like cumin powder adding a subtle kick.
Healthy Lunch Recipes List
[1] Mexican Rice & Enchilada Veggie Wrap[2] Italian Roasted Veggies & Avocado Wrap[3] Greek Chickpea & Feta Wrap[4] Moroccan Lentil & Roasted Vegetables Wraps >[5] Tandoori Paneer Naan Wraps </u >
- >
Bento Boxes
The Bento Box is a popular Asian meal that has been around for centuries. It consists of multiple small servings of various food items, and it’s great as a packed lunch for work, school or even picnics. Here are five different healthy bento box recipes you can make to take with you on the go:
- Healthy Burrito Bento Box – A healthy alternative to the traditional burrito. This bento box will consist of whole grain tortillas, black beans, sautéed bell peppers and onions, shredded cheese, and avocado slices wrapped into one delicious bundle.
- Rice Noodle Stir-Fry Bento Box – This bento box is a great source of protein and fiber. To make it, you’ll need brown rice noodles, stir-fried vegetables (such as cabbage and broccoli), tofu or edamame, and whatever sauces you prefer.
- Coconut Curry Vegetables Bento Box – For this delicious vegan bento box option, you’ll want to combine sautéed mushrooms, broccoli florets, carrots, and red bell pepper in coconut milk curry sauce. Serve over steamed white rice for an added boost of important nutrients.
- Zucchini Fritters Bento Box – If you’re looking for an easy way to get more veggies in your diet then this one is for you.Simply mix grated zucchini with beaten eggs and a few herbs before cooking them up like pancakes. Serve with plain yogurt or a homemade tzatziki sauce.
- Veggie Kimbap Bento Box – This Korean-inspired lunchbox option features seasoned vegetables rolled up in seaweed paper (gim). Traditional fillings include spinach/mushroom mixture with carrots or egg omelette but feel free to add any vegetables or proteins you prefer.
These five different bento boxes are not only filling but also provide a great amount of essential vitamins and minerals needed to fuel your body throughout the day. Each recipe includes high-quality whole food ingredients but feel free to adjust the levels based on your taste preferences. Additionally, these recipes can easily be made ahead of time so that all you have to do is grab them from the fridge each morning before heading out.
Re-Imagined Sandwiches
Grilled Veggie & Hummus Sandwich
This sandwich is a spin on the classic hummus sandwich. Start by marinating your favorite vegetables in balsamic vinegar. Then, grill the veggies until they are lightly charred and softened. Spread some store-bought or homemade hummus onto a toasted slice of whole wheat bread, then top with the grilled veggies and an extra drizzle of olive oil. This cheeky sandwich will be sure to provide satisfaction.
Tofu & Veggie BLT Sandwich
This sandwich uses all the classic BLT ingredients, but amps it up with the addition of tofu. Start by pressing and draining a block of extra firm tofu. Sauté the drained tofu In a pan and season it with salt, pepper, and paprika for flavour.
Assemble your sandwich by spreading some mayo onto two slices of toasted whole wheat bread, followed by lettuce leaves, sautéed bacon-flavoured tofu slices, tomatoes and avocado slices. Don’t forget another spoonful of mayo on top for that final touch.
Sun-Dried Tomato Pesto & Veggie Sandwich
For this sandwich you will need Sun-dried Tomato Pesto which can easily be made at home: start by blending all natural dried tomatoes with garlic cloves, fresh basil leaves, pine nuts, nutritional yeast (for added cheesy flavour.) Olive Oil and Salt until paste like consistency is achieved. Spread some pesto onto both sides of a whole wheat bagel. Top with roasted red peppers, thinly sliced zucchini rounds and cooked seasoned tempeh strips for the perfect summertime lunch or snack.
Conclusion
Creating healthy lunches can help to promote good physical and mental health in individuals or families. Eating a balanced meal with all the essential nutrients and vitamins helps provide us energy and boosts our immunity, allowing us to stay healthier for longer. To create a healthy lunch it is important to remember a few tips.
Firstly, it’s important to make sure you have a balanced combination of the four main food groups – carbohydrate from grains such as rice, bread, pasta or potatoes; protein from lean meats, eggs tofu or nuts; fruit and vegetables; dairy products such as milk or yogurt.
Secondly, unlike snacks that tend to be high in sugar or fat, try to avoid processed foods or pre-packaged meals full of preservatives as much as possible when creating your own healthy lunch recipes.
Thirdly, don’t forget that variety is the key to keeping things interesting. Incorporate different types of produce such as cherry tomatoes, cucumber slices, bok choy leaves and sautéed mushrooms into your recipes for added nutrition as well as flavor.
A wide range of ingredients can also keep children engaged if they find themselves in an especially picky mood come lunch time. Lastly, try experimenting with various marinades and spices to find new flavors: garlic butter sauces are particularly versatile and delicious.
We hope these helpful tips gave you some inspiration for creating tasty yet nutritious lunches. The benefits of eating a healthy lunch plus some creative ideas could improve both your physical and mental wellbeing significantly.
We encourage readers to experiment with their own recipies for lunch – feel free to share them in the comments section below so other readers can benefit from them too. Furthermore there is plenty of useful information online about healthy eating – including scientific studies about why eating healthily is important – so explore those resources if you need more guidance on how best to fuel your body with nutritious meals every day.
