Healthy and yummy lunch ideas may be a scarce combination for many of you. However, it is not as impossible as it may sound. I am currently following a step-by-step program to lose unwanted weight for the second time in my life. I know that there is no easy way to drop pounds. But using the tips provided here, it will at least become more convenient.
Lunch is such an important meal for us. We need to consume a lunch that’s not just delicious, but also nutritious and healthy. The time we spend on lunch can be half of our daily waking time, yet we sometimes have this misconception that packing our lunch will be a task or it is too troublesome. If you think the same way, then you’re at the right place where I’ll guide you properly on how to make tasty and healthy lunch ideas in a very short span of time.
Healthy And Yummy Lunch Ideas
Eating healthy food is important at any age, but it’s especially important for teenagers.
As your body is still growing, it’s vital that you eat enough good quality food and the right kinds to meet your energy and nutrition needs.
Being a teenager can be fun, but it can also be difficult as your body shape changes. These physical changes can be hard to deal with if they aren’t what you are expecting. There can be pressure from friends to be or look a certain way, and this might affect the foods you eat. It’s not a good time to crash diet, as you won’t get enough nutrients, and you may not reach your full potential. Following a sensible, well-balanced diet is a much better option, both for now and in the long term.
As a teenager, you’ll start to become more independent and make your own food choices. You’ll hang out with your friends or get a part-time job so you can buy the things you like. Because you are still growing, you need to take extra care to get enough of some important vitamins and minerals to feel good and be healthy.
What Should I Eat?
Eating three regular meals a day with some snacks will help you meet your nutrition needs. Skipping meals means you will miss out on vitamins, minerals and carbohydrates, which can leave you lacking energy or finding it hard to concentrate. Here is a guide to help you understand the value of what you eat.
- Breads, grains and cereals are carbohydrates that provide energy for your brain and muscles. They’re also an excellent source of fibre and B vitamins. Without enough carbohydrates you may feel tired and run down. Try to include some carbohydrates at each mealtime.
- Fruit and vegetables have lots of vitamins and minerals which help boost your immune system and keep you from getting sick. They’re also very important for healthy skin and eyes. It’s recommended you eat two serves of fruit and five serves of vegetables a day.
- Meat, chicken, fish, eggs, nuts and legumes (e.g. beans and lentils) are good sources of iron and protein. Iron is needed to make red blood cells, which carry oxygen around your body. During your teenage years, you’ll start to menstruate, or get your period, and this leads to loss of iron. If you don’t get enough iron, you can develop anaemia, a condition that can make you feel tired and light-headed and short of breath. Protein is needed for growth and to keep your muscles healthy. Not eating enough protein when you are still growing, or going through puberty, can lead to delayed or stunted height and weight. Not enough protein is common when you go on strict diets. Include meat, chicken, fish or eggs in your diet at least twice a day. Fish is important for your brain, eyes and skin. Try to eat fish 2 to 3 times a week.If you are vegetarian or vegan and do not eat meat, there are other ways to meet your iron needs, for example, with foods like baked beans, pulses, lentils, nuts and seeds.
- Dairy foods like milk, cheese and yoghurt help to build bones and teeth and keep your heart, muscles and nerves working properly. You’ll need three and a half serves of dairy food a day to meet your needs.
- Eating too much fat and oil can result in you putting on weight. Try to use oils in small amounts for cooking or salad dressings. Other high-fat foods like chocolate, chips, cakes and fried foods can increase your weight without giving your body many nutrients.
- Fluids are also an important part of your diet. Drink water to keep hydrated, so you won’t feel so tired or thirsty. It can also help to prevent constipation.
Get inspired by these deliciously filling, healthy lunch ideas! From the best throw-together salads, to nourishing soups, and satiating meals, these recipes will have you looking forward to your mid-day break with a little extra excitement!
Plan Your Healthy Lunches Ahead of Time
Planning your meals ahead of time is always the best approach. Yet I find that people often plan their dinner recipes several days in advance (yay), and then somehow forget to plan a healthy lunch (oops). So here’s a few tips:
- Plan ahead on the weekend. Sundays are famous as meal prep days, but while you’re jotting down a grocery list make sure to include some ingredients for lunch ideas. Healthy ingredients in the fridge and pantry set you up for success!
- Think quick and easy meals. If you’re tossing something together the day of, keep the meal sweet and simple. This means easy, minimal ingredients and short cooking times (or no cooking time if possible).
- Meal Prep. When push comes to shove, meal prep is our best friend. You can batch cook something just for lunch, or turn dinner leftovers into a creative lunch with a few creative twists.
Super Easy & Healthy Lunch Ideas
Let’s kick this list off with everyone’s favorite quick and easy lunch ideas. I kid you not when I say these recipes are super easy. Bonus – you can make them on the spot or meal prep them ahead of time!
- Tuna Salad: Yep, this classic salad comes together in just 15 minutes! You can eat it straight from the bowl, top it onto toast, wrap it with butter leaf lettuce, or make tuna stuffed avocados (my favorite!).
- Zucchini Noodle Caprese: Satisfy your Italian cravings with this 20-minute zucchini noodle pasta filled with fresh caprese ingredients.
- Ahi Tuna Poke Bowl: Nothing beats a fresh poke bowl for lunch. And this easy, homemade version will hit all the right spots.
- Asian Chicken Lettuce Wraps: It takes about 30 minutes to cook up the delicious savory chicken filling. But if you make it ahead of time, these wraps come together in an instant!
- Zucchini Pasta With Lemon Garlic Shrimp: Because I love zoodles for quick and easy meals, here’s another one that’s tossed with lemon garlic shrimp and fresh lemon juice.
- Salmon Avocado Salad: Pan seared salmon makes for a magical combo with baby spinach, tomatoes, red onions, cucumber slices, and a lemon vinaigrette.
- Mandarin Chicken Salad: The beauty of this salad is that it’s really just a toss together of simple ingredients. But together they form the perfect balance of sweet, savory, and crisp.
- Broccoli Salad: This classic salad is always a favorite, and for good reason. It’s creamy, crunchy, sweet, savory, and ridiculously easy to toss together.
- Shrimp, Asparagus, Avocado Salad: Come springtime, put those asparagus bundles to work in this super fresh shrimp salad!
- Mediterranean Chickpea Salad: This vibrant salad is filled with the best Mediterranean flavors. Oh, and it’s 100% vegetarian!
- Ultimate Chicken Salad: Let’s be honest, chicken salad always sounds good for lunch. You can eat it straight out of the bowl or turn it into a sandwich, as pictured above!
Make Ahead Soups That Reheat Beautifully For Lunch
On days where the weather is chilly or you’re simply craving a comforting meal – a big bowl of soup always hits the spot. Plus, it does double duty for dinners throughout the week. Just make a big pot of any of these recipes, then quickly reheat the day of for a speedy, healthy lunch idea.
- Very Best Lentil Soup: This lentil soup is packed with rich flavors, is quite filling, and easy to whip up with a few pantry staples and fresh vegetables.
- White Chicken Chili: This is one healthy, satiating meal packed with veggies and protein. So if you’re a chili lover, this needs to be at the top of your list.
- Roasted Butternut Squash Soup: If you’re in the mood for a creamier soup, nothing beats this roasted butternut squash soup. Trust me, it’s a lot more flavorful than you think!
- Cabbage Soup: Cabbage soup is about as comforting and healthy as they come! Plus, it’s extremely adaptable. You can add ground meat and more veggies, to make it an even heartier meal.
- Roasted Cauliflower Soup: Another blended favorite is this roasted cauliflower soup. It’s creamy, garlicky, nutty, and perfect for a low-carb option.
Oh Yes, Breakfast Is Served Up For Healthy Lunch Ideas!
Call it brunch, or breakfast for lunch. Either way, it’s delicious and aligns with my philosophy that you can eat any food any time of the day. So feel free to serve up a hearty warm meal with eggs at that noon-time hour.
- Shakshuka: This is hands down the best one pan meal simmered with tomatoes, spices, herbs, and poached eggs.
- Green Shakshuka: If you can’t eat nightshades, this version is the perfect alternative. It’s packed with shaved Brussels sprouts, spinach, zucchini, and poached eggg – the ultimate green combo!
- Sweet Potato Breakfast Hash: Hashes are great for making ahead of time, and this one is a savory combination of sweet potato, kale, bacon, onion bell peppers, and eggs.
- Spiralized Sweet Potato Egg Nests: It’s time to whip out the spiralizer again for these delicious sweet potato egg nests! Just give your noodles a quick saute, let them cook for a bit with the eggs on top, and voila!
The Best Meal Prep Lunch Ideas
Meal prep is always the answer to saving time and energy in the kitchen. But the best part about these recipes is that they can be eaten as-is, or turned into a variety of healthy and creative lunch ideas throughout the week!
- Zucchini Fritters: These low-carb, crisp golden patties will have you swooning over this summer vegetable. They’re great on their own, but can also be paired with a simple side salad to round out a larger meal.
- Baked Chicken Breast: Chicken is always a meal prep savior, but this method guarantees perfectly juicy and moist results every time. Bonus – you can shred this into salads, a wrap, or a grain bowl!
- One Pan Chicken and Rice: The beauty of this one pan dish is that it serves up four full meals (aka almost a week’s worth!). Plus, it shines bright with delicious Mediterranean flavors.
- Baked Tuna Meatballs: These ultra savory tuna meatballs are so easy to prep and taste amazing dipped in tzatziki sauce.
- Chicken Fajitas: Sizzling and flavorful, chicken fajitas are seriously the best meal prep idea. Just make sure to prep some cilantro lime rice, tortillas, and pico de gallo to make tacos, wraps, bowls, and plates through the week.
- Salmon Patties: These flavorful patties make meal prepping salmon a cinch!