Healthy Lunch Example


You can find several examples of Healthy Lunch Example on the web, but you never know which one is best and deserves your time. Maybe I can save you some time by pointing out the best and worst examples and tell you why they are so good or bad. Health is an important part of your life. However, eating well doesn’t always mean that you have to give up all the foods you love, such as sandwiches and wraps. That’s why in today’s article we provide healthy alternatives for your next  lunch idea. You should include things that give you energy, and protein.  You should also eat less to lose or maintain weight.  Here are some lunch ideas:

Healthy Lunch Example

I’ve said it before and I stand by it: lunch is the hardest meal of the day. It’s in the middle of the day, when you’re probably working or running errands or doing something, and the last thing you want to do is stop and try to figure out what to eat. So I give you: easy and healthy lunch ideas samples.

When it comes to any meal, I like to look at things we can add, not subtract, to make the meal balanced, filling and satisfying.

Before we go over what to add, it’s important to first note: perfection does not exist. Seriously, when it comes to healthy eating, there’s no such thing as “perfect.” These guidelines are a great guiding force, but should only be used as just that. If not every meal looks like this, don’t sweat it. It’s seriously no big deal.

What To Add

A lunch that’ll keep you full and satisfied should contain: carbs, veggies, protein and fat. This combo ensures that the meal has plenty of volume (aka food) so that there’s a decent amount on your plate. It also makes sure you get nutrients that help to keep you full, like protein and fiber. Plus, with a mix of veggies and fats, you’re also getting important micronutrients – vitamins and minerals – that your body needs.

Even when it contains all 4 of these things, your lunch definitely doesn’t need to be complicated. It can be a recipe or even a simple snack plate – there are no rules.

Easy And Healthy Lunch Ideas Samples

Depending on your preference, whether you’d rather quickly throw something together, cook for 20 minutes, or eat leftovers from the night before, I’ve rounded up 25 different lunch ideas that will never leave you wondering what to make for lunch again.

1. Turkey Sandwich With Carrots And Hummus

Arguably one of the easiest, most classic lunches there is. Throw together 2 slices of whole wheat bread, a few slices of turkey and your condiment of choice. Add some baby carrots and hummus on the side. Done.

2. Harvest Bowl With Quinoa And Veggies

Add in quinoa, whatever veggies you have on hand (cooked or raw), sliced avocado and a fun sauce. Pro tip: buying frozen quinoa allows you make quinoa in the microwave in minutes.

3. Bean And Cheese Quesadillas

This is one of my favorites – it’s always good and always satisfying. Add a side salad, sautéed peppers and onions, or pepper slices on the side to add a dose of veggies to the meal.

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4. Baked chicken fingers

While cooking lunch admittedly takes a little extra time, it’s so worth it the next day when you already have lunch ready to go. Pair these guys with roasted veggies or sweet potato fries to complete the meal.

5. Loaded Greek Salad

Salads are always a fun option, as long as they’re filling enough. Make this one super filling by loading up on the veggies (lettuce, tomato, cucumber, onion, olives, etc.), adding fats like feta cheese and dressing, adding protein like chickpeas and a carb like pita bread on the side.

6. Taco Salad Bowl

A good taco bowl or salad can be customized in so many different ways. Try this Easy Ground Beef Taco Salad for a super filling and delicious option.

7. Turkey Zucchini Boats

This is such a fun way to use zucchini differently. Add ground turkey, chicken or beef to the boats to add some protein. Who can resist that melted cheese?!

8. Loaded Yogurt Bowl

Like I said, not every meal will have the exact same 4 components and that’s totally okay. Feeling something sweet over savory? Try fruit instead of veggies. Load your yogurt bowl up with Greek yogurt, high fiber cereal, berries and peanut butter. YUM.

9. Egg Salad Snack Plate

Think of this like those egg salad plates you might be see on a deli menu: add egg salad, sliced carrots and celery, crackers or pita and cheese. It’s super quick to put together, especially if you make the egg salad in advance.

10. Veggie Fried Cauliflower Rice

This is the recipe that keeps on giving – it’s packed with so many different veggies, and makes a good amount of leftovers. Once you’ve made it, simply reheat and you’re ready to go.

11. Tuna Melt Sandwich

Tuna melts are one of the best lunches out there, in my humble opinion. Layer a tuna sandwich with cheese and broil it in the toaster or oven for a few minutes until it’s melted. Add a small salad or veggies and dip on the side to add some veg.

12. Mediterranean Style Snack Plate

Another snack plate that couldn’t be easier to throw together, add: diced cucumbers, cherry tomatoes, feta cheese, olives, pita bread and hummus. This combo never fails.

13. Classic PB&J Sandwich

Peanut butter & jelly sandwiches are such a classic for another sweet option. Try adding any fruit of choice on the side to make the lunch a little more filling.

14. Smoked Black Pepper And Salmon Caesar salad

I love pretty much all of my friend Mary Ellen’s recipes and this one is no exception. A crunchy Caesar salad paired with buttery salmon is a match made in lunch heaven.

 15. Pesto Chickpea Pasta

I love bean- and chickpea-based pastas because they’re an easy way to add protein to a meal without having to cook an additional protein source. Mix the pasta with store-bought or homemade pesto and add in veggies like tomatoes or roasted broccoli.

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16. Easy Coconut Curry

The first time I made curry I was pleasantly surprised by how easy it was to make and how flavorful it is. Mix it up by using any protein source: chicken, beef or even chickpeas all work well.

17. Veggie Packed Omelet

Breakfast for dinner is never a bad idea. Make an omelet with whatever veggies you have at home and cheese. Add some toast on the side. Easy and delicious.

18. Spicy Shrimp Tacos With Mango Salsa

I feel like I don’t even need to say anything about this recipe. Just… make it. Tawnie of Kroll’s Korner makes the most delicious looking recipes and this one is no exception.

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19. Blueberry Sweet Potato And Grains Bowl

This recipe comes from my dietitian friend, Maggie, of Once Upon a Pumpkin. It’s simple to make and has the most delicious flavors and textures.

20. Loaded Bagel Sandwich

Yep, you read that right: a bagel. For lunch. Pile your bagel up with cream cheese, avocado, lettuce, tomato and onion. It’s a balanced and filling lunch that’s always delicious.

21. Avocado Toast With Eggs

Top your toast with mashed avocado and hardboiled or poached eggs. Add a salad, roasted or even pickled veggies on the side. And if you have everything but the bagel seasoning at home, sprinkle that on top too.

22. Gluten Free Greek Pasta Salad

This lunch combines two of my all times favorites: Greek salad and pasta. This easy recipe is from my friend and fellow dietitian, Chelsey Amer.

23. Veggie pPasta Bolognese

I love a good pasta with bolognese sauce because it’s filling and always makes enough for leftovers. Plus, what’s better than pasta for lunch?! Try this Vegan Bolognese for a meatless, veggie-packed version.

24. Sheet Pan Tofu Teriyaki

Sheet pan meals are arguably one of the easiest meals to make because they literally require only one pan. This tofu teriyaki is made with roasted bok choy and snap peas. Pro tip: buy minute rice or frozen rice to prep brown in just minutes.

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25. Southwestern Stuffed Sweet Potatoes

You can mix and match to make different versions, but this is one of my favorite ways to stuff a sweet potato. This one’s packed with peppers and onions, black beans, but you can also add things like avocado and cheese.

26. Italian Pasta Salad

Pasta salad can be a balanced, nutritious meal. It’s often made with cooked pasta, non-starchy vegetables, and meat, cheese, or beans.

Plus, pasta salad is served cold and keeps well in the fridge and lunch boxes.

Check out this Italian pasta salad for a healthy, affordable option. Add diced chicken, mozzarella cheese, or white beans for some protein, and use 100% whole wheat pasta for extra fiber.

The olive oil in the dressing is also loaded with heart-healthy monounsaturated fats.

26. Slow Cooker Lentil Soup

“Dump and go” slow cooker meals are an easy option for lunches. Make them on the weekend to eat for lunch during the week, or throw together the ingredients in the morning to have a hot meal by lunchtime.

This crockpot lentil soup is loaded with veggies and uses pantry spices and ingredients.

What’s more, lentils are a source of plant-based protein and fiber, which will help keep you feeling fuller for longer.

27 . Peanut Butter And Banana Roll-Ups

Peanut butter and banana is a winning culinary combo, and these roll-ups are great for kids.

Bananas are also one of the best dietary sources of potassium, a mineral that contributes to healthy blood pressure.

Spread about 2 tablespoons (30 grams) of peanut butter on top of an 8-inch (20-cm) flour tortilla. Place a peeled banana toward the bottom of the tortilla, then carefully roll it up.

Slice it into bite-sized pieces. For a peanut-free option, use sunflower seed butter. If you want a little more sweetness, add a drizzle of honey on top of the peanut butter before rolling the tortilla.

28. Sweet Potato Black Bean Meal Prep Bowls

Taco or burrito bowls make a healthy lunch that’s easy to assemble.

Prepare the ingredients ahead of time, store them in separate containers in the fridge, and assemble your bowl when you’re ready to eat.

My sweet potato black bean meal prep bowls are made with nutritious ingredients and topped with an easy avocado lime dressing.

The healthy fats in the avocado will help you absorb more fat-soluble nutrients, such as the vitamin A carotenoids in sweet potatoes, from the meal.

29. Healthy Tuna Salad With Cranberries

Canned tuna is a budget-friendly ingredient to keep in your pantry for quick meals.

It’s also rich in protein and healthy fats that will keep you full and satisfied.

This healthy tuna salad with cranberries has super simple ingredients and can be served on bread, crackers, or even lettuce cups.

30. Veggie Quesadillas

Veggie quesadillas are one of the easiest recipes to make, and they’re a good way to get kids to eat more veggies. Eating vegetables is linked to a lower risk of disease and longer life.

You can use sliced onions and peppers, or any kind of leftover roasted or sautéed veggies that you have on hand.

Place a flour or corn tortilla in a skillet over medium heat. Sprinkle one half with shredded cheese, then add veggies and more cheese on top. Cook it for a few minutes, with the lid on the skillet, until the cheese is melted.

Fold the half of the tortilla without cheese over the other half. Remove it from the skillet, slice it into pieces, and enjoy it with guacamole, salsa, or sour cream. Feel free to add beans or chicken for more protein.

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