At a glance
- Bored of the same old lunches at work? Try our simple and tasty recipes — not only are they more healthy, they’ll save you money too.
- Versatile beans are packed with protein and fibre and are delicious in salads and soups.
- Mix low-fat mayonnaise with natural yoghurt for a healthier alternative to plain mayonnaise and enjoy with tuna, egg or chicken.
10 quick and healthy homemade lunches
It’s easy to fall into a lunchtime rut. Many of us assume that we don’t have time to make our own lunch every day, and rely on expensive cafeterias, cafes, sandwich shops, convenience stores or even fast food outlets instead. However, with a bit of forward-planning you can quickly and easily put together a tastier, healthier, cheaper and more interesting lunch for yourself every day. To help get you started (and your taste buds watering) we’ve put together 10 easy lunch ideas.
Why a good lunch is important
Lunch is as important as eating a good breakfast. After a long morning at work, a healthy, nutritious lunch will give you the energy and stamina to tackle your afternoon workload. It also stops you snacking on unhealthy, sugary treats. But what exactly is a “healthy” lunch? Eat too much and you’ll feel sleepy and sluggish afterwards. Instead, you need a light snack that contains enough carbohydrates, proteins, vitamins and minerals. And when you buy meals from a local café, or readymade sandwiches and salads, you often have no idea what nutrients and fats they contain. In fact, the perfect way to really ensure that you eat the right lunch every day, is to make it yourself.
More Info – Must Eat Foods When On A Weight Loss Diet
10 quick and healthy lunch ideas
- Egg mayonnaise
Packed with protein, eggs are a great lunchtime choice. While you can buy readymade egg mayonnaise from your local supermarket, it’s usually full of fat. Instead, try our delicious, healthy version and enjoy in a sandwich, wrap or roll, on wholegrain crackers, or with tuna or chicken.
Recipe: 2 whole hardboiled eggs mashed with 1 tablespoon low-fat mayonnaise, 1 tablespoon low-fat natural yoghurt, 1 celery stalk and carrot stick each finely diced, 2 tablespoons finely diced onion, dash of onion powder, crushed pepper, and/or curry powder to taste (approx. 345 calories with 6 whole grain crackers).
- Mediterranean tuna salad
Tuna and mayonnaise is a popular lunchtime sandwich choice. But why not try this simple, healthier Mediterranean-style recipe instead.
Recipe: 85g canned tuna, 125g cup cannellini beans, 1/2 tablespoon olive oil, 1 tablespoon lemon juice, 1 small diced tomato, 10 small chopped Greek pitted olives, 2 tablespoons feta cheese, 200g salad greens (approx. 375 calories).
- Chicken avocado pita
Just like tuna, the most popular accompaniment to chicken is usually mayonnaise. Adding avocado instead gives you fibre and heart-healthy fat. Enjoy in a whole wheat pita with tomato, red onion and lettuce.
Recipe: 50g chicken, 1/2 an avocado sliced, 2 slices each of tomato and red onion, lettuce (approx. 365 calories with a whole wheat pita).
- Roast beef wrap
Lean roast beef is only slightly higher in fat and calories than turkey or chicken. And it can make a refreshing change. Mixing it with mayonnaise and mustard gives it a spicier flavour, and shredded cabbage adds a crunch.
Recipe: 50g lean roast beef, 1 thin slice of Swiss cheese, 1/2 tablespoon low-fat mayonnaise, 1 teaspoon mustard, 50g of shredded cabbage, 2 slices of tomato (approx. 365 calories with a whole wheat wrap).
- Split pea soup
There’s nothing better on a chilly day than a steaming bowl of soup. Bean soups, such as split pea, navy, black bean, or lentil are packed with protein and fibre and are nutritious and filling. Make your own, or buy a can of readymade soup from your local supermarket.
Recipe: 1 can of split pea soup, 7 wholegrain crackers (approx. 335 calories).
- Cottage cheese parfait
Cottage cheese is a delicious, versatile source of protein. And mixed with fruit and nuts, it makes a satisfying lunch. You can also enjoy smaller portions as a breakfast or snack.
Recipe: 200g low-fat cottage cheese or plain yoghurt, 250g chopped fruit, 75g chopped nuts, cinnamon to taste (approx. 380 calories).
- Tuscan bean delight
Beans are full of protein and soluble fibre — the type of fibre that helps to lower cholesterol and blood sugars. Adding a few keys ingredients turns this into a delicious packed lunch.
Recipe: 250g cannellini beans, 125g chopped roasted red peppers, 1 medium diced carrot, 1/2 tablespoon olive oil, 2 tablespoons lemon juice, salt and pepper to taste (approx. 320 calories).
- Nutty smoothie
Using tofu (or yoghurt) and milk or soymilk, plus a dose of healthy fat from peanut or almond butter, makes this a satisfying meal that won’t leave you hungry an hour later.
Recipe: 125g silky tofu or plain yoghurt, 200g vanilla soymilk, 250g frozen fruit, 1 1/2 tablespoon peanut or almond butter (approx. 345 calories).
- Mexican chicken and bean Salad
If you have some leftover chicken from last night’s dinner, why not work some Mexican magic and turn it into a simple, filling salad?
Recipe: 50g cooked shredded chicken sprinkled with dash of chilli powder (to taste), 175g black or pinto beans, 1/2 diced avocado, 2 tablespoons salsa, 2 tablespoons low-fat sour cream, 50g shredded lettuce, 1 medium diced tomato(approx. 385 calories).
- Hummus on an English muffin
This lunch couldn’t be more tasty — or easy to make. Choose a low-fat hummus for extra health-benefits, or try a different flavour, such as red pepper or garlic.
Recipe: 1 medium size pita or wholewheat English muffin, 125g hummus, sliced tomato and red onion, 250g raw vegetables for a side salad (approx. 325 calories)
Start packing your own lunch today
So if you want to make sure that you eat a healthy lunch every day that will give you the energy to get you through the afternoon, start making your own. Not only can you enjoy a more varied diet, but you can save money and lose weight.
If you want any other diet regarding your disease then you have to follow Health Management Company and take your diet chart according to your health.