healthy lunch ideas healthy lunch ideas

Awesome Healthy Lunch Ideas For A Delightful Time

Health is the focal point of our lives that requires utmost care and attention. Incorporating a nutritious diet1 and exceptionally healthy lunches is necessary to maintain a healthy lifestyle.

In this era of the hustle and bustle, it becomes a dream to take time to plan a diet2 for yourself. However, nutrition is the strongest pillar of the immune system’s foundation, making it deserving enough to be prioritized.

Healthy lunch includes not only healthy lunch recipes but also several other elements that add stars to the benefits of a healthy lunch.

Here are some healthy and easy lunch ideas that can be exceptionally fruitful once they become a part of your nutritional guide.

1. Some Awesome Healthy Lunch Ideas

Lunch forms an indispensable part of our meals. To make it healthy and flavorsome are the keys to eating a diet full of nutrition at lunchtime that keeps you active and fit all day long.

tasty meal containers arrangement
Source: Freepik

1.1 Planning Matters

Planning your lunch ahead of time is one of the best ideas to be organized while having healthy meals during lunchtime.

Plan your lunch at least seven days before you want to prepare it so that you feel planned and sorted throughout the week. This helps you save time and precisely cook something of your choice.

Several advantages come forward if you plan your lunch ahead of time. They are:

  1. Planning helps you to be on time when it comes to meal prep.
  2. Planning makes your weekly lunch ideas more organized and gives a clear picture of the lunch meal prep and what has to be cooked.
  3. Whatever your healthy lunch recipes require to be cooked can be positively collected by you in time.
  4. Planning ahead of time makes cooking quick and easy for you.

Pro-tip: While planning, you can also surf the internet for creative and healthy lunch recipes and learn ahead of time how to cook them properly.

1.2. Soups Can Be The Best Companions

A healthy lunch 3cannot be a complete lunch in the absence of soups.

The benefit of soups is very sound for health because as they form the liquid part of the diet, they are light and keep you hydrated.

Soups are also the best when it comes to boosting your immune system. Prioritizing soups in the lunch ideas is undoubtedly a must.

1.3 Black Bean Soup

One of the quickest recipes in the categories of soups is this soup, which takes not more than 30 minutes to be cooked and served.

Ingredients for the soup include olive oil, chopped onion, chopped celery, chopped garlic, chili powder, ground cumin, black pepper, vegetable broth, black beans, kernel corn, and tomato paste.

Here are the directions to prepare the soup:

  1. Over medium heat, let one tablespoon of oil heat in a large pan or a pot.
  2. After the oil reaches a warm point, saute one large chopped onion, four chopped garlic cloves, one chopped celery, and two chopped carrots for 5 minutes.
  3. Next, add a seasoning of cumin, chili powder, and black pepper, and cook for 1 minute.
  4. Now, stir in vegetable broth, two cans of black beans, and corn.
  5. Let this mixture come to a boil.
  6. Next, blend the same amount of beans and tomatoes until it turns into a smooth mixture.
  7. Add this to the boiling mixture and let it cook on a medium flame for the next 15 minutes.

Pro-tip: This amount of soup can be served to 6 people. Also, this is the recipe for Vegan Black Bean soup. If you want to do a Non-vegetarian one, follow the steps in the following video:

QUICK Chicken Chili Soup | Easy Chicken Black Bean Soup Recipe

2. Lentil Soup

If you are looking for a soup with characteristics of both nutrition and taste, lentil soup is the perfect match for your search.

As lentils are highly rich in protein4, iron, fibers, and magnesium, these add high nutritional values to your diet.

The primary ingredients required include onion, olive oil, carrots, celery, garlic, dried oregano, bay leaf, dried and fresh basil, smashed tomatoes, dry lentils, spinach, water, vinegar, salt, and ground black pepper.

Here are the steps you need to follow to prepare your tasty lentil soup:

  1. Take a soup pot and, over medium flame, heat one-fourth cup of olive oil.
  2. Add one chopped onion, two chopped celery stalks, and two chopped carrots to oil and stir until the onion turns soft.
  3. Now add one teaspoon of dried oregano, basil, one bay leaf, and two chopped cloves of garlic and cook for around 2 minutes.
  4. Next, stir in 2 cups of dry lentils.
  5. Now add 8 cups of water and one can of smashed tomatoes to this.
  6. Let this boil.
  7. Before serving, stir the mixture first in spinach and then in vinegar.
  8. Serve the soup with a seasoning of salt and black pepper for more exquisite flavors.

Pro-tip: The above steps will prepare the soup that can be served to 6 people quickly. Also, lentil soup is highly effective for weight loss.

2.1. Salad can never be neglected

Salad is that part of your meal that can be as creative as you wish to be. It is usually one of my favorite recipes as it is evergreen and can be enjoyed in any meal, be it breakfast, lunch, or dinner.

Here are some easy lunch ideas for preparing a cooked salad:

3. Green Salad

Ingredients required for making this salad include onions, green bell pepper, salad greens, fresh chicken meat, tomato, onion powder, garlic powder, ground black pepper, and salt.

Here are the steps for making green salad:

  1. Saute onions and bell pepper until they are soft. Then, let these cool for a while.
  2. Next, take a salad platter and mix onion, pepper, salad greens, tomato, and fresh chicken meat.
  3. Season this mixture with onion powder, garlic powder, black pepper, and salt.
  4. Now, this whole mixture is well.

Pro-tip: After the last step, you can also dress the salad with vinegar or balsamic vinaigrette salad dressing for more astounding flavors.

white bean cannellini salad vegan salad
Source: Freepik

5. Chicken Salad

As the name suggests, chicken salad has chicken as its dominating ingredient, which takes the place of a delicious meal5.

The main ingredients of this classic salad are boneless and skinless chicken breast, celery, bell pepper, green olives, red onion, apple slices, mayonnaise, plum preserve, lemon juice, salt, and pepper.

Follow the steps below to make a mouth-watering chicken salad:

  1. In boiling water, add around 1 tablespoon of salt.
  2. Now, add chicken breast to this salted water and then return to simmer.
  3. Now, turn the flame off and let this mixture cool for the next 15 minutes.
  4. Besides, mix chopped red onion, celery, bell pepper, and apple.
  5. Prepare the dressing for the salad by mixing mayonnaise, plum preserves, lime juice, salt, and pepper.
  6. Now, finally, mix all the above in a bowl and toss it well.
tasty freshmade healthy vegan lunch go served lunch box closeup 1
Source: Freepik

6. Chickpea Salad

A combo of all fresh vegetables in a single salad is an attractive feature of chickpea salad. Easy to make and yet blended with its high protein content and low in fats is another spot on.

The chief healthy ingredients of the salad include chickpeas, fresh herbs, fresh vegetables like onion, cucumber slices, fresh tomatoes, olive oil, parsley, avocado, bell peppers, vinegar, cumin, salt, and pepper.

Want to make this summery salad for yourself? Here is the easy recipe you need to follow:

  1. Take drained chickpea.
  2. Add chopped fresh veggies like chopped onions, tomatoes, and cucumber to it.
  3. Now, for dressing the salad, add avocado, bell peppers, olive oil, parsley, vinegar, and cumin, and season the dressing with salt and pepper to your taste.
  4. Mix the above and toss well.

Pro-tip: Chickpea salad tastes wonderful when you add feta cheese. You can also add chicken breast to the salad to make it taste even better.

7. Egg Salad

Are you willing to have a salad with a minimum number of ingredients but still filled with palatable flavors in every single bite?

If yes, then egg salad is the best answer to your hunger.

The list of ingredients for making this quick recipe will entice you, as it is short and sweet. This list includes hard-boiled eggs, celery, herbs, and red or sweet onions. You can also have mayonnaise, Dijon mustard, paprika, garlic, lemon juice, salt, and pepper for a tempting dressing.

So, are you planning to eat egg salad for your lunch at the earliest? Yes! Then follow the quick and straightforward steps:

  1. Boil eggs until each of them turns into a hard-boiled egg.
  2. After that, as the eggs get cooled, cut them into the shapes of your choice.
  3. Now finely chop celery, red or sweet onions, green onions, and dill.
  4. Mix the eggs with the chopped elements in the salad.
  5. Now prepare its dressing by mixing mayonnaise, garlic, Dijon mustard, paprika, lime juice, salt, and pepper, and mix them well until the mixture turns creamy.
  6. Coat the salad with this creamy homemade version of the dressing, and your salad is ready to be served.

Pro-tip: This salad can be served in many variations, that is, in the form of an Egg Salad Sandwich, a filling for stuffed avocado, with avocado toast, and many more.

5. Some Healthy Lunch Recipes Ahead

The population of this world is divided into two main categories when accounting for food, and these two categories are vegetarians and non-vegetarians. The eating choices depend on which group you incline.

So, it is always better to keep experimenting with unique lunch ideas throughout the week.

lunch box with school background
Source: Freepik

Vegetarian Recipes

5.1. Tofu And Kale Pesto Sandwich

The tofu and kale pesto sandwich is a delicious, gluten-free, and high-in-fiber protein recipe for all the vegetarians out there.

The ingredients can be categorized into three categories:

  1. For vegan kale pesto- Kale, walnuts, and garlic
  2. For the sandwich- smoked tofu, zucchini, carrot, lettuce, and Ezekiel bread.
  3. Other- olive oil, Italian spice mixture, salt, and bell pepper.

Follow the steps below to make a tofu and kale pesto sandwich for yourself and your family:

  1. Blend all the ingredients of the pesto to make kale pesto.
  2. Next, cut the tofu into thin slices.
  3. Now, heat the oil in a pan and stir-fry the sliced tofu for 2 to 3 minutes.
  4. Also, remember to grill zucchini in olive oil for around 3 minutes.
  5. Now, cut the bread into two halves.
  6. Coat the sides of the bread with kale pesto as a healthy spread.
  7. Next, fill it with lettuce, tofu, carrots, and zucchini

Pro-tip: As sandwiches are preferred as a satisfying crunch to carry along while outing, a tofu and kale pesto sandwich is an excellent choice for packing lunch while going for a picnic.

homemade thanksgiving turkey stuffing made with bread herbs
Source: Freepik

5.2. Sweet Potato Panzanella

Sweet potatoes are considered a root vegetable and a wonder of nutrition full of fiber, vitamins, and minerals. Thus, it is one of the most healthy recipes, especially for lunchtime.

For meal prep, you need sweet potatoes, baby spinach, cubed French bread, red onion, olive oil, fresh basil, salt, cilantro, pepper, and red wine vinegar.

Here are the directions for making sweet potato Panzanella:

  1. Preheat the oven up to 450 degrees Celsius. Now, put the sweet potatoes in a saucepan filled with water.
  2. After the water gets boiling, reduce the heat.
  3. Let each sweet potato cook until it turns soft. Next, let them cool.
  4. Now, heat the oil in a pan, toss the bread cubes for 5 minutes, and season it with a pinch of salt and pepper.
  5. Now, mix baby spinach, red onion, herbs, and sweet potatoes and add them to the roasted bread.
  6. Now, take a bowl and whisk the vinegar with left-out oil and add this to the above.
  7. Toss the mixture gently, and your Panzanella is ready to be served.

6. Non-Vegetarian Recipe

6.1. Chicken Curry

For all non-vegetarians, chicken is always the first preference. So, here is a healthy chicken curry recipe.

The ingredients required are boneless and skinless chicken thighs, curry powder, kosher salt, cayenne pepper, olive oil, broccoli, red onion, bell pepper, unsalted chicken stalk, garlic, lime juice, soy sauce, and brown rice.

If you wish to try this recipe out for your next lunch, here are the steps you need to follow:

  1. Take a bowl, mix chicken, curry powder, salt, and cayenne, and toss them well.
  2. Now, heat the oil in a skillet on medium flame stir-fry chicken, and then put it aside in another bowl.
  3. Add broccoli, garlic, pepper, and onions in the same skillet and stir until a mild fragrance comes.
  4. Now, add chicken stalk, and cook until the broccoli becomes crispy.
  5. Now, add chicken, lime juice, and soy sauce to this, and stir for a while.
  6. Cook brown rice and serve the rice with chicken curry, and your perfect savory combination is ready to eat.
delicious pakistani dish high angle
Source: Freepik

6.2. Tuna Wrap

If you are looking for a low-fat and low-calorie recipe, this tuna salad wrap is best for you. It is often eaten by those who wish to lose weight6.

The ingredients for the meal prep of tuna wraps are canned tuna, stalk celery, red bell pepper, Greek yogurt, whole-wheat wrap, and rinsed spinach.

The steps below are to be followed to make canned tuna wrap:

  1. Take out canned tuna in a bowl, and add chopped celery and red bell pepper.
  2. Next, add Greek yogurt to the mix.
  3. By putting the whole wheat wrap on a plain platter and twisting it into three slight folds.
  4. Now, put spinach on the wrap, and then put tuna salad over it.
  5. Now, fold the whole wheat wrap again.

Pro-tip: The tuna wrap tastes more flavorful when served with fruits and veggies.

Closing Thoughts

To eat and make your family eat a heartier meal is the first fundamental of leading a life full of well-being, activeness, fitness, and heartfulness. In the hurry to do everything in the professional sphere of your life, you often forget an essential part of your sphere: yourself.

Taking a nutritional diet is more than crucial for remaining fit inside out, be it in breakfast, lunch, or dinner. Healthy lunch ideas revolve around the circumference with points of taste, simplicity, and nutrition.

When planning to make soups, salads, and vegetarian or nonvegetarian recipes, you should always cook every dish with a happy heart.

Other veggies and notable ingredients you can try out are pita bread, roasted red peppers, grilled cheese, green beans, or pasta salad, All of them are perfect for a healthy meal night, a delicious lunch for children, and a midday meal for professionals.

  1. Fotoglou, Anestis, et al. “Nutritious Diet, Physical Activity and Mobiles. The Game Changers of ADHD.” Technium BioChemMed 3.2 (2022): 87-106. ↩︎
  2. Kerl, Marie E., and Paula A. Johnson. “Nutritional plan: matching diet to disease.” Clinical Techniques in Small Animal Practice 19.1 (2004): 9-21. ↩︎
  3. Iwamoto, Masako, et al. “Eating a healthy lunch improves serum alanine aminotransferase activity.” Lipids in Health and Disease 12 (2013): 1-7. ↩︎
  4. Lavergne, Vincent, Ryan J Taft, and Paul F Alewood. “Cysteine-rich mini-proteins in human biology.” Current topics in medicinal chemistry 12.14 (2012): 1514-1533. ↩︎
  5. Korsmeyer, Carolyn. “Delightful, delicious, disgusting.” The Journal of Aesthetics and Art Criticism 60.3 (2002): 217-225. ↩︎
  6. Brink, Pamela J., and Kristi Ferguson. “The decision to lose weight.” Western Journal of Nursing Research 20.1 (1998): 84-102. ↩︎
  1. I’m always on the lookout for healthy lunch ideas, and this article delivered. I must say that all the recipes look so intresting and mouth watering that I want to try them as soon as possible for my next lunch to surprise my family with something innovative.

  2. This article is so helpful. Sometimes, it becomes too difficult to decide what to prepare during lunch—a very nutritious and healthy guide for lunch preparation. Various soups and salad ideas have inspired me to design for lunch and learnt new food recipes for vegetarian as well as non-vegetarian.
    Will definitely share this with my food lover friends will definitely share this with my food lover, friends,

  3. Those are some pretty interesting healthy lunch ideas and I will definitely be keeping them in mind for the future.

  4. I believe, doesn’t matter how your life is going. If the lunch is good, everything is good. I tried many of the dishes, still there are some I haven’t. So, yeah I’ll try them as well.

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