Quick and Easy Lunch Ideas: Let’s Get Healthy 

Lunch time is a busy time. When life gets hectic and the hours of the day seem to escape you, it is just as important to value a healthy and nutritious lunch. We tend to carve out time for breakfast and dinner, but sometimes lunch can be forgotten about. If we want to continue to fuel our bodies properly, we must make lunch a priority. Today, we are going to break down why lunch is important, as well as a list of ideas and recipes for quick, easy, and nutritious lunches! Let’s do this thing! 

Why Lunch? 

People often say that breakfast is the most important meal of the day, and while that stays up for debate, I want to emphasize the importance of well-balanced meals! No matter what time of day, I would argue it is important to see good amounts of protein, fiber, and carbs on your plate. Whether you have the time to make lunch at home or need something on the go, you need to find a system that works well for you. This could either be meal prepping or prioritizing quick meals. 

So, why lunch? Your afternoon meal is there to get you through a midday crash- giving you the energy to conquer the day. To get through the work day, crush your workout, and make time to see friends or follow your passions, you need fuel. A well-balanced lunch will support calorie and weight control, help you reach your nutrition goals, reduce afternoon aimless snacking, avoid overeating at dinner time, and support glucose control (1). In order to stay healthy and support your body, eat a nutritious lunch. Not sure where to start? Well, I’ve got you covered. 

Lunch Recipes: 

Snack plates: 

A simple and delicious way to fuel your body is through a snack plate. These adult-sized lunchables should have a fair amount of protein and fiber, with some carbs and healthy fats to keep you pushing through the day. These snack plates are more up for interpretation rather than bound to a recipe. You can use ingredients that you have on hand or items that you personally love and enjoy. 

I personally love to have two boiled eggs, a few slices of white cheddar, cut-up vegetables such as cucumbers and bell peppers, crunchy green grapes, a handful of pretzels, and a serving of pistachios. Another option could include a serving of cottage cheese, a few crackers, a side of apples and peanut butter, carrots and snap peas, with a sparkling water on the side! These plates are customizable, easy to throw together, and travel very well. If you are looking for an easy, delicious, and nutritious lunch, try out a giant snack plate; you won’t regret it! 

Tuna Salad: 

I will start by saying if you are not a fan of tuna salad, this recipe can easily be turned into a chicken or egg salad; however, don’t knock it till you try it! A tuna salad is one of my favorite lunches- it is quick and filled with protein. Let’s break it down. 

For your tuna (or chicken or egg) salad, you will need the following: 

• Canned tuna of choice (about 5 oz) 
• A serving of cottage cheese (around ½ cup) 
• Yellow or dijon mustard 
• Mayo (optional) 
• Red onion 
• Pickles 
• Pepper 
• Cayenne pepper 
• Garlic powder 

This recipe is very straightforward: 

1. In a mixing bowl, add 5 oz of your protein of choice along with your serving of cottage cheese. 
2. Mix this to gauge the consistency of the salad; if you want a thicker consistency, add a tablespoon or so of mayo, and if everything looks good, move on to the next step. 
3. Add in a few squirts of mustard and your seasonings, then mix. 
4. Lastly, chop up your red onion and pickles, as much as your heart desires, and then fold those ingredients into the mixture 
5. Lunch is ready! 

It really is that easy! Enjoy with some cut-up cucumbers or bell peppers for dipping, or grab your favorite cracker or pretzel. This can even be enjoyed on a sandwich or in a wrap! This lunch should take less than 5-10 min, and has over 40 grams of protein (depending on the brand of food and exact proteins in recipe). This lunch is easy to make, satisfying, and allows you to reach your goals! Let me know if you try it! 

Cowboy Caviar: 

This dense bean salad recipe not only taste delicous, but it is easy to make and holds up very well in the fridge. It is filled with fiber, protein, healthy fats, and served alongside some tortillas or chips it even has some carbs to keep you pushing through the day! Nutrition is key. Let’s take a look at the ingredient list: 

• Can of black beans 
• Can of corn 
• Can of green chilies  
• 1 shallot 
• 1 bell pepper 
• Cilantro 
• Avocado 
• Additional protein of choice 

And for the dressing: 

• Lemon or lime juice 
• Olive oil 
• Red pepper flake 
• Salt and pepper 
• Cayenne 
• Cumin 
• Jalapeno juice (optional) 

Instructions: 

1. Rinse your black beans and corn, then put them into a large mixing bowl.  
2. Chop up your shallot, bell pepper, and cilantro, adding that into the same mixing bowl.
3. Add in those green chilies, and if you’re craving spice, chop up a jalapeno and add that in as well. 
4. Prep the dressing by combining ¼ olive oil, 1 juiced lime or lemon, a tablespoon of honey or maple syrup, salt, pepper, red pepper flake, cumin, and a dash of jalapeno juice if you have it on hand- whisk together and pour over mixing bowl 
5. Mix everything and enjoy! 

This meal lasts very well in the fridge, making it a perfect lunch option. I recommend serving it alongside a protein for a more filling and nutritious lunch. I personally prep some chopped chicken breast and add that into my mixture as well, adding avocado once its time to serve. You can add steak, shrimp, boiled eggs, or even grab a precooked chicken to throw in as well. It can also be enjoyed as is, and still has protein from the black beans. No matter how you choose to enjoy this meal, it is guaranteed to taste delicious and keep you full until dinner time! 

Don’t forget to prioritize your lunch! Now you understand its importance and have a few recipes to get you started. This meal is vital to get you through your busy day. Thank you for reading today’s blog. If you need more ideas for lunches, feel free to contact me HERE. if you have any comments or concerns, please contact me HERE. I hope each of you took something away from today’s blog. Don’t forget, health is wealth. Utilize your particular habits, and we’ll see you next week! 

References: 

https://www.bodyandsoul.com.au/nutrition/diet/why-lunch-is-actually-the-most-important-meal-of-the-day/news-story/90a310c778c8455e4bf1bb76021cefc9