7 Easy, Healthy Lunches for Every Day of the Week


Lunch is sometimes a tricky meal for people.  Breakfast and dinner are typically eaten in the home, but lunch is usually smack in the middle of your busy workday. Even the most disciplined eaters will sometimes succumb to that double bacon cheeseburger just because it’s so easy.  Often times you don’t even want to eat the junk, it’s just easy, you’re hungry, and you didn’t bring anything else.

A little bit of planning can help you avoid that situation altogether.  By having a steady rotation of lunches you can easily make before bed, or in the morning before work, you will be able to eat healthy, cheap, and well, every day of the week.

Tuscan Chicken Salad

  • 8 oz. chicken breast, cubed
  • 1 stalk celery, chopped
  • 1/3 cup low-fat mayonnaise
  • 1/4 teaspoon Old Bay seasoning
  • 1 can cannelloni beans
  • 1 clove garlic, minced
  • 2 Roma tomatoes, chopped

Mix together all ingredients in a bowl.  Serve on whole wheat toast, or wrap with a whole wheat tortilla wrap.

Chicken Fried Rice

  • 4 oz. chicken breast
  • 1/4 cup brown rice
  • 2 egg whites
  • 1/2 cup finely diced garlic, bell peppers, and carrots
  • 3/4 cup chicken broth
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil

Cook brown rice according to package and set aside.  Saute vegetables in olive oil for 5 minutes.  Add chicken and cook for 4 minutes.  Add broth and simmer until almost evaporated.  Add egg whites and mix well.  Add soy sauce and mix well.  Serve over brown rice.

Stuffed Baked Sweet Potato

  • 1 sweet potato
  • 1/8 cup chopped walnuts
  • 2 tablespoons brown sugar
  • salt and pepper to taste
  • 2 teaspoons low-fat cream cheese

Bake the sweet potato in the microwave for 10 minutes, or until soft.  Mash in remaining ingredients and serve.

Cold Shrimp Pasta

  • 6 oz cooked shrimp, chilled
  • 2 oz. cooked angel hair pasta
  • 1/2 cup broccoli florets, steamed
  • 1/2 cup cauliflower, steamed
  • 4 oz Italian dressing
  • Parmesan cheese

Combine all ingredients in a bowl.  Toss well and top with parmesan cheese.

Greek Turkey Burger

  • 4 oz ground turkey
  • 1/4 cup spinach
  • 1 clove garlic, minced
  • 2 oz feta cheese
  • 1/2 teaspoon cumin
  • tomato slice
  • lettuce to taste
  • salt and pepper to taste

Combine all ingredients in a bowl.  Lightly fold ingredients into turkey meat.  Grill until desire doneness.  Serve on a lightly toasted whole wheat bun.  Top with lettuce and tomato

Chicken Satay Skewers

  • 4 oz. chicken breasts
  • 2 cloves garlic, minced
  • 1/3 cup soy sauce
  • 2 tablespoons peanut butter
  • 1 teaspoon ground ginger
  • 1/2 teaspoon red pepper flakes
  • 2 tablespoons water

Slice chicken breasts into thin strips.  Combine all other ingredients in a plastic bag.  Marinate chicken strips in bag overnight.  Place on skewers and grill until done.

Pizza Roll Ups

  • Whole wheat tortillas
  • 2 oz prosciutto
  • 1 cup spinach
  • 2 tablespoons pizza sauce
  • 3 oz mozzarella cheese

Spread sauce on a whole wheat tortilla.  Top with prosciutto, spinach, and cheese.  Roll up and microwave 20 seconds.  Slice into bite sized pieces and enjoy.

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