(No Microwave Needed)
By Bailey Fitzgerald
Welcome to the world of healthy and easy lunch ideas! Eating a nutritious meal during the day is essential to maintain a healthy lifestyle. It gives you the energy and focus to tackle the tasks ahead, but who has the time to prepare a healthy meal every day? That's why I’ve put together 5 healthy and easy lunch ideas that you can make quickly, with ingredients that are readily available in your kitchen. These lunch options are not only delicious but also incredibly nutritious, providing you with all the essential vitamins, minerals, and nutrients your body needs to thrive. So, let's dive in and explore these 5 simple and healthy lunch ideas that are sure to brighten up your workday!
5-Minute Mediterranean Bowl
Ingredients
Salad
1 small cucumber, cubed
½ cup cherry tomatoes, halved
Small bunch of parsley, chopped
1-2 spring onions, thinly chopped
Olive oil
Salt, to taste
For the bowl
7-8 olives
1/3 cup chickpeas, canned, rinsed & drained
1 tbsp tzatziki
2 tbsp hummus
2-3 tbsp quinoa, cooked
Black pepper
Instructions
Wash the vegetables, chop them, place in a mixing bowl. Add olive oil, vinegar, and salt to taste.
Assemble your bowl: Salad, rinsed and drained chickpeas, the olives, quinoa. In the middle/on top: 2 tbsp hummus and 1 tbsp tzatziki + freshly ground black pepper. Ready!
Avocado Chicken Wraps
Serves 3
Ingredients
1 chicken breast
1 avocado
1 cup fresh baby spinach
3 tbsp plain Greek yogurt
3 tbsp grated cheddar cheese
1 tsp paprika
1 tsp minced garlic
½ tsp salt
¼ tsp ground black pepper
1 tsp olive oil
3 tortilla wraps
Instructions
Cut the chicken breasts into strips, add them to a bag together with the salt, pepper, paprika, minced garlic, and oil.
Give the bag a good shake so that the chicken can be well coated.
Heat up a pan, add the chicken and cook on both sides until done, about 3 minutes on each side.
Peel and slice the avocado, then squeeze the lemon juice over.
Transfer the chicken to a plate, warm up the tortilla wraps for a few seconds on each side, so the folding can be done easier.
Spread Greek yogurt on one side of the wrap, sprinkle the grated cheese over, then add the chicken, spinach, and avocado and wrap tightly!
Healthy Tuna Salad
Ingredients
2 (5-ounce) cans tuna
¼ cup plain Greek yogurt
1 stalk of celery, diced
2 tbsp red onion, diced
1-2 tbsp chopped parsley, chives and/or other herbs
1/2 tbsp Dijon mustard
Salt and pepper, to taste
Instructions
Drain the liquid from the tuna cans. Then, add the tuna, yogurt, diced celery, diced red onion, herbs, Dijon mustard, salt, and pepper to a mixing bowl.
Stir all the ingredients together until well combined.
Enjoy the tuna salad plain out of a bowl, wrapped up in lettuce, or in a sandwich.
Veggie Burrito Bowl
Serves 4
Ingredients
4 cups of cooked quinoa (about 1 cup dry) – follow cooking instructions on package
1 15 oz can black beans, drained and rinsed
1 ½ cups of frozen corn- cooked
1 tbsp olive oil
1/2 tsp chili powder
1/2 tsp smoked paprika
Salt and pepper, to taste
Toppings
A jar of salsa
Guacamole (try making homemade by combining smashed avocado, lime juice, onion powder, salt, and pepper to taste)
Plain Greek yogurt
Lime juice Instructions
In a skillet over medium heat add olive oil, black beans, corn, chili powder, smoked paprika, salt and pepper. Stir together and sauté for 5-10 minutes, or until mixture is heated through.
To construct your bowl, add cooked quinoa, squeeze the juice of 1 lime over the quinoa, add black beans/corn, top with salsa, guacamole, and Greek yogurt and any additional toppings you'd like (shredded cheese, cilantro, etc.).
Chicken Pasta Salad with Avocado, Tomato, and Basil Ingredients 2 medium cooked chicken breasts- shredded or chopped 2 ripe avocados- pitted and diced
1-pound cooked rotini pasta (about 2 ¼ cups)
½ cup chopped red onion
1 cup cherry tomatoes, halved
½ cup freshly chopped basil
Salt and pepper, to taste
Dressing
½ cup white wine vinegar
1 tbsp Italian seasoning
¾ cup olive oil
Salt and pepper, to taste
Instructions
In a large bowl, add the pasta, shredded chicken, avocado, onion, avocado, cherry tomatoes, and basil.
In a jar, combine the ingredients for the dressing: vinegar, Italian seasoning, olive oil, salt, and pepper.
Drizzle your chicken pasta salad with the dressing. Toss gently until all the ingredients are combined. Serve immediately, or chill for later.