Take-out lunches should be forgotten because there are many healthy lunch solutions that can be easily brought to the office, to school, and anywhere else you need to go. Listed below are some tasty recipes that include delicious fresh produce like fresh veggies and lean protein that will fuel you for the rest of the day so your body doesn’t feel deprived.
o BBQ Chicken Sandwich
Leftover cooked chicken can be tossed with barbecue sauce and crispy carrots for a quick, healthy lunch.
Makes 1 serving
Ingredients:
1/2 cup cooked chicken, shredded
1/4 cup carrots, grated
2 tablespoons barbecue sauce
2 teaspoons light ranch dressing
1 small whole wheat sandwich bun
1 leaf of romaine lettuce
Method:
In a medium bowl combine chicken, carrots, and barbecue sauce. Spread ranch dressing over bread and top with chicken and lettuce mixture.
NUTRITIONAL INFORMATION: Per serving:
323 calories
8 g fat (1 g sat, 2 g mono)
62 mg cholesterol
38 g of carbohydrates
26g protein
4g of fiber
729 mg sodium
456 mg potassium
Additional Nutrition: Vitamin A (100% Daily Value), Selenium (56% Daily Value).
o Spicy Thai Shrimp Salad
Makes 4 servings
Ingredients:
2 tablespoons lime juice
4 teaspoons fish sauce
1 tablespoon canola oil
2 teaspoons light brown sugar
1/2 teaspoon crushed red pepper
1 pound cooked and peeled small shrimp
1 cup thinly sliced red, yellow and / or orange bell pepper
1 cup cucumber, seeded and thinly sliced
1/4 cup chopped herbs mixed
Method:
Whisk together the fish sauce, lemon juice, oil, brown sugar, and crushed red pepper in a large bowl. Add the shrimp, cucumber, bell pepper, and fresh herbs and toss to coat.
NUTRITIONAL INFORMATION: Per serving:
170 calories
5 g fat (1 g sat, 2 g mono)
221 mg cholesterol
6 g of carbohydrates
25g protein
1 g of fiber
652 mg sodium
315 mg potassium
Additional Nutrition: Vitamin C (60% Daily Value), Vitamin A (25% Daily Value), Iron (21% Daily Value).
o Tomato and fennel salad
Traditional tomatoes are best used in this recipe. They are at their peak during the summer months and are worth buying at your local grocery store or farmer’s market. However, any type of tomato will work well in this recipe.
Makes 4 servings
Ingredients:
1 tablespoon of extra virgin olive oil
1 tablespoon champagne vinegar or white wine vinegar
1/2 teaspoon salt
Freshly ground pepper
1 pound tomatoes cut into wedges
2 cups of fennel bulb thinly sliced
1/4 cup chopped fresh parsley
1/3 cup pine nuts, toasted
Method:
In a large bowl, combine the oil, vinegar, salt, and pepper. Add the tomatoes, fennel, parsley, and pine nuts and toss to coat.
NUTRITIONAL INFORMATION: Per serving:
141 calories
12 g fat (1 g sat, 5 g mono)
0 mg cholesterol
9 g of carbohydrates
3g of protein
3g fiber
321 mg sodium
513 mg potassium
Additional Nutrition: Vitamin C (40% Daily Value), Vitamin A (25% Daily Value), Potassium (15% Daily Value).
o Lebanese potato salad
Makes 8 servings
Ingredients:
2 pounds potatoes
1/4 of lemon juice
3 tablespoons of extra virgin olive oil
1/2 teaspoon salt
Freshly ground pepper to taste
4 chives, thinly sliced
1/4 cup minced fresh mint
Method:
Place the potatoes in a large saucepan and simmer in lightly salted water until tender, 25 to 30 minutes. Drain and rinse with cold water. Let cool for 20 minutes and cut the potatoes into 1/2-inch pieces.
In a large bowl, whisk together the oil, lemon juice, salt, and pepper. Add the potatoes and stir to coat.
Just before serving add the chives and mint and mix gently.
NUTRITIONAL INFORMATION: Per serving:
143 calories
5 g fat (1 g sat, 4 g mono)
0 mg cholesterol
22 g carbohydrates
3g of protein
2g fiber
153 mg sodium
516 mg potassium
Extra Nutrition: Vitamin C (20% of the Daily Value), Potassium (15% of the Daily Value).
o Artichoke and Tuna Salad with Ripe Olives
Makes 5 servings
Ingredients:
1 12-ounce can tuna, drained and flaked
1 cup chopped canned artichoke hearts
1/2 cup of chopped olives
1/3 cup low-fat mayonnaise
2 teaspoons lemon juice
1 1/2 teaspoons minced fresh oregano
Method:
Mix the tuna, artichokes, olives, mayonnaise, lemon juice and oregano.
NUTRITIONAL INFORMATION: Per serving:
210 calories
8 g fat (1 g sat, 1 g mono)
25 mg cholesterol
12g carbohydrates
20g protein
3g fiber
791 mg sodium
166 mg potassium
Additional Nutrition: Selenium (78% of the Daily Value), Vitamin C (19% of the Daily Value).
o Spicy and sour coleslaw
This salad is a perfect accompaniment to grilled pork tenderloin and a glass of Riesling.
Makes 4 servings
Ingredients:
3 tablespoons of rice vinegar
1 tablespoon reduced sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon grated fresh ginger
1/4 teaspoon ground white pepper
1/4 teaspoon crushed red pepper
3 cups shredded greedy cabbage
1 cup red bell pepper thinly sliced
1/3 cup scallions, sliced
1 8-ounce can bamboo shoots, drained and thinly sliced
Method:
In a large bowl, combine the rice vinegar, reduced sodium soy sauce, oil, ginger, white pepper, and crushed red pepper. Add the collard greens, bell pepper, scallions, and bamboo shoots. Mix to coat all ingredients.
NUTRITIONAL INFORMATION: Per serving:
62 calories
4 g fat (1 g sat, 1 g mono)
0 mg cholesterol
6 g of carbohydrates
2g protein
2g fiber
112 mg sodium
189 mg potassium
Additional nutrition: Vitamin C (85% of the daily value), Vitamin A (18% of the daily value).
or Tijuana Torta
This is a Mexican-style cake, like a burrito, except that the “wrap” is a hollowed-out roll instead of a tortilla. It is the most delicious lunch when served with grilled corn on the cob or Spanish rice.
Makes 4 servings
Ingredients:
1 15-ounce can black beans, rinsed well
3 tablespoons of prepared sauce
1 tablespoon minced pickled jalapeño
1/2 teaspoon ground cumin
1 ripe avocado, pitted
2 tablespoons chopped onion
1 tablespoon lime juice
1 loaf of bread 16 to 20 inches long
1 1/3 cups shredded green cabbage
Method:
In a small bowl, combine beans, salsa, jalapeño, and cumin. In a separate bowl, mash the avocado, onion, and lime juice.
Cut the baguette into 4 equal lengths. Divide each one in half and scoop most of the soft bread out of the center. Divide mixture and cabbage evenly between sandwiches.
NUTRITIONAL INFORMATION: Per serving:
354 calories
9 g fat (1 g sat, 5 g mono)
0 mg cholesterol
60 g of carbohydrates
17g of protein
17g of fiber
682 mg sodium
639 mg potassium
Additional Nutrition: Folate and Vitamin C (29% of the Daily Value), Potassium (18% of the Daily Value), Iron (15% of the Daily Value).
Healthy lunch recipes are really that simple. Why go to your local cafe or restaurant for a lunch that may not be so great for your waistline, not to mention your health, when these delicious lunches can be made in no time. Another added benefit of making these healthy lunch snacks is that you know exactly what ingredients have been used to make them. What could be better than that?