As the saying goes, breakfast is the most important meal of the day, but we should never forget about the equally important lunch. A proper lunch can provide the necessary energy to power through the rest of the day. However, it can be challenging to prepare a nutritious lunch amidst a busy schedule and constant demands. But do not fret; we have compiled ten easy and healthy lunch ideas for you to incorporate into your daily routine.
1. Mason Jar Salads
Mason jar salads have been trending for a reason- it’s quick, convenient and nutritious. The preparation required is minimal, and all you need to do is layer your favourite salad ingredients such as cherry tomatoes, cucumbers, and lettuce in a mason jar. You can keep them in the fridge and enjoy a healthy salad loaded with essential vitamins and minerals in just a few minutes.
2. Egg Wraps
Egg wraps are perfect for when you’re in a hurry. Spread a thin layer of hummus over a whole grain wrap, crack an egg and add some spinach, tomatoes, and avocado. Fold the wrap, and you have a healthy and delicious meal in under five minutes.
3. Protein-packed Quinoa Bowl
Quinoa is a versatile grain that can be cooked in minutes and makes for a great base for a power-packed bowl. Top your cooked quinoa with roasted sweet potato, sautéed vegetables, a protein source (grilled chicken, salmon, or tofu), and a drizzle of homemade dressing for a nutritious and filling lunch.
4. Avocado Toast
Avocado toast is always a crowd-pleaser. Toast whole grain bread, smash some avocado, and sprinkle with some salt and black pepper. Add boiled eggs or smoked salmon on top for added protein.
5. Lentil Soup
Lentil soup is easy to make and packed with protein and fibre. Whip up a hearty bowl of lentil soup using canned or cooked lentils, carrots, celery, and onions. You can also add some cumin and paprika for an extra flavour boost.
6. Greek Salad
There’s nothing better than a refreshing Greek salad for lunch on a hot day. Mix some feta, cucumbers, black olives, tomatoes, and red onion into a bowl and drizzle with some olive oil and vinegar for a tasty, low-carb lunch.
7. Tuna Stuffed Peppers
For a healthy and easy-to-prep option, try stuffing bell peppers with tuna salad. Mix canned tuna with Greek yogurt or mayo, add some celery, dill, and onion and stuff it into a halved bell pepper.
8. Hummus and Veggie Wrap
Spread hummus on a wrap and add chopped cucumbers, carrots, and spinach. For added protein, add some grilled or roasted chicken.
9. Quiche
Quiche is not just a breakfast food. Bake some eggs with spinach, feta cheese, and sliced tomatoes and cut into portions for a quick and easy lunch.
10. Grilled Chicken and Mixed Vegetables
Grill some chicken breast and sauté some mixed vegetables for a simple, yet nutritious lunch. It’s the perfect way to use up leftover vegetables from dinner.
In conclusion, preparing a healthy lunch doesn’t have to be complicated or time-consuming. These ten ideas are both easy and nutritious options for busy individuals. Incorporate these recipes into your meal plans for delicious and healthy lunches that will fuel your body and keep you going all day.
