QUICK AND HEALTHY LUNCH IDEAS

 MEXICAN POTATO SKINS

This recipe doubles as a fun appetizer, but we think it’s lunch-worthy, too. Gluten free, vegan, and packed with protein, these probably aren’t the loaded potato skins that you’re used to!

After scooping out a few lightly boiled potatoes, Ania and Duncan of Lazy Cat Kitchen fill them with a flavorful and protein-rich black bean mixture, spiced with cumin, cinnamon, paprika, and chilies. Top it all off with fresh avocado, tomatoes, scallions or green onions, and some fresh cilantro, and you’re in for a treat!

But wait – there’s more! Don’t forget that final drizzle of homemade vegan cashew-based sour cream.

MANDARIN PASTA SPINACH SALAD WITH TERIYAKI DRESSING

Dried cranberries, mandarin oranges, nuts, fresh herbs, and a tasty teriyaki dressing are tossed withbaby spinach leaves and cooked elbow pasta in this colorful and flavorful dish. Tiffany Edwards describes her dressing as addictive –you’ll have to try it yourself it to find out if she’s right!

 PORTABLE RICE NOODLE SOUP

No thermos? No problem! This one works in a mason jar, too. Just add hot water and your rice noodles and fresh vegetables will cook just enough, coming together to make a tasty lunch soup.

TRIFECTA OF FULLNESS PASTA SALAD

Michelle Hutchinson at Oh My Nosh! says this pasta salad is her favorite alternative to sandwiches when she’s packing lunches for the kids, and it’s really got it all: a balance of fiber, protein, and fat that’s key to keeping them full and energized right through to dinnertime.

Made with just a few simple ingredients, if you already have leftover cooked pasta on hand, there isn’t even any cooking involved! Just combine canned chickpeas with fresh veggies, macaroni, and salad dressing, and lunch is ready!

PACKED WITH PROTEIN – MEAT AND FISH

Though there are certainly plenty of ways to consume enough plant-based proteins for a healthy diet (like nuts, seeds, and legumes, to name just a few), for the meat-eaters among us, it can be nice to enjoy a serving of meat or fish at midday now and then.

 TUNA STUFFED AVOCADO

Avocado fans are going to love this southwestern style lunch that uses ripe avocado halves as edible bowls.

The tuna is combined with fresh bell pepper, jalapeño, cilantro, and a few squeezes of lime juice for a mayo-free protein-rich lunch salad that pairs so nicely with the creaminess of the avocado.

. ROAST BEEF QUESADILLAS

This one is a excellent way of using up leftovers, and the kids will like them cold in a packed lunch almost as much as when the cheese is still hot and gooey!

Serve with a side of salsa (try our recipe for fresh pico de gallo, or check out our round-up of some of the best salsa recipes from around the web). Or, for the adults, Annie at The Gingham Apron suggests topping these beef quesadillas with sliced spicy pepperoncini peppers for a bit of extra heat.

RUSSIAN CHICKEN SALAD

What makes this chicken salad Russian? Well, Elena Szeliga at Happy Kitchen Rocks says there really was no such thing until she made it herself, and deemed it Russian.

Elena started with the idea of the Olivier Salad, a combination of potatoes, carrots, peas, baloney, pickles, chopped egg, and mayo that’s often referred to as Russian salad outside of the country.

The recipe that she came up with combines cooked chicken with Greek yogurt, mustard, and cream cheese, plus pickles, chopped hard boiled eggs, and fresh parsley to make a creamy salad that’s excellent spread on crackers. Don’t forget the optional caviar!

DELI MEAT ROLL-UPS (AND THE SANDWICH-FREE LUNCH)

In case you hadn’t noticed already, I’ll stop here to point out that none of our suggestions in this round-up include your typical spread/cold cut/cheese between two slices of bread and call it a day sandwich lunches. Though sandwiches are certainly quick to make, they’re not your only option.

If you’re also a big fan of this idea and you’re looking for even more ways to get out of your daily sandwich-making rut, let me direct your attention to Jess Thomson’s Post on The Kitchn, Thinking Outside the Lunch Box.

Here you’ll find even more creative suggestions for sandwich-free lunches like the one pictured here, deli meat roll-ups with veggie sticks, pretzels, cinnamon apples, and a coconut macaroon.

SOMETHING SWEET

Though many of us have come to understand the negative potential outcomes of chronic sugar consumption, something sweet to end the meal was part of my daily routine as a child. Adding a piece of fruit to a child’s lunchbox is a great way to accomplish this while boosting their intake of vitamins and fiber. But something homemade that fits more definitively into the dessert category can be a welcome treat as well, for kids and adults alike.

 GREEN TEA MATCHA COOKIES

These cookies are made with matcha or powdered green tea for a brightly hued and sweet, lightly flavored tea cookie with a few additional antioxidants and maybe just a touch of caffeine to keep you going in the late afternoon.

Love cooking with tea? Check out our recipes for Earl Grey Shortbread Cookies, and Earl Grey Lemon Curd (which also makes a delightful semifreddo).

RAW VEGAN BANANA PUDDING

This raw vegan banana pudding satisfies that craving for something sweet while it provides plenty of healthy nutrients, fiber, and protein.

It’s made with just four ingredients: cashews, bananas, dates, and almond milk. Try topping this sweet treat with your favorite fresh fruit or chopped nuts.

Crunchy bulgur salad

This vibrant summer salad is loaded with radishes, edamame beans, peppers, almonds and herbs. Finish with a drizzle of homemade citrus dressing.

Miso brown rice & broccoli salad

Miso adds an extra-savoury umami flavour to this hearty salad. Use brown rice as a base, and toss with edamame beans, broccoli, spicy prawns and the miso dressing.

Sandwiches & wraps

Beetroot, hummus & crispy chickpea sandwich

Load up a sub with homemade hummus, beetroot, chickpeas and salad to make this filling vegan sandwich. This colourful sandwich is vegan-friendly for those on a plant-based diet.

Rice paper wraps

Customise these rice paper wraps with whatever fillings you have on hand. Try dipping in a sweet chilli sauce, or make your own satay peanut sauce instead.

Green club sandwich

You can’t go wrong with a classic sandwich filled with nourishing ingredients. Top wholegrain or rye bread with hummus, avocado, rocket and cherry tomatoes.

Healthy tuna lettuce wraps

Try using lettuce in place of a tortilla for a low-carb lunch idea. These high-protein wraps are packed with omega-3-rich tuna, and boast three of your five-a-day.

Crispy chicken & smashed avocado baps

Pack these healthy chicken, avocado and lettuce sandwiches to enjoy a lunch on the go. The chicken has a crispy coating made from flour, almonds and sesame seeds.

Hummus rainbow wraps

Make these colourful rainbow wraps, with hummus, beetroot, carrot, feta and baby spinach for a quick and easy veggie lunch for the whole family.

Falafel wrap

Make our five-ingredient falafels to create these ultimate veggie wraps. They’re packed with the falafels, some avocado and herbs, and topped with a delicious tahini sauce.

Veggie olive wrap

Raid the fridge and assemble this easy wrap with leftover ingredients. We used red cabbage, spring onions, courgette, basil and green olives.

Roasted chickpea wraps

This super-healthy vegetarian supper packs in four of your five-a-day, with avocados, roasted red peppers and spiced chickpeas.

Rainbow baguette

Fill a baguette with hummus, pesto and colourful veggies, such as beetroot, red pepper, carrot and green leaves, to make this vegetarian rainbow sandwich.

Bowls

Prawn & grain poke bowls

Poke bowls are a great option for a light lunch that’s easy to throw together. Quickly marinate prawns in a chilli & lime dressing, then serve with grains, mango, radishes, avocado and spring onions.

Chicken hummus bowl

This chicken hummus bowl is another great recipe for using up those leftovers. We’ve loaded ours with hummus, mixed grains, baby spinach, avocado, sliced chicken breast, pomegranate seeds and toasted almonds.

Sesame & ginger sushi bowl

This vegan lunchbox is full of goodness, including fibre-rich wholegrain rice and protein-rich edamame beans, plus a tangy tamari & sesame dressing.

Peanut butter chicken rice bowl

Make your own homemade satay sauce with peanut butter, sesame oil and soy sauce. Use chicken thighs for a budget-friendly lunch idea.

Burrito bowl

This healthy burrito bowl is full of veggies and greens, perfect for a filling lunch. This is one vegetarian meal that tastes just as good as it looks.

Bulgur & quinoa lunch bowls

These meal-prep grain bowls are made with one base and two deliciously different toppings. Choose from avocado, olives and rocket, or chickpeas, beetroot and orange.

Chicken burrito bowl

Whip up a simple chicken burrito bowl for a satisfying lunch for two. Pile on avocado, sweet potato wedges and tortillas for an easy, filling meal.

Coconut curry noodle bowl

Make a big batch of these coconut curry noodles to eat later in the week. We used pok choi, green beans, carrots and udon noodles in our stir-fry.

Quick sushi bowl

This speedy lunch contains a tasty mix of salmon, sushi rice, carrots, radishes and pickled red cabbage. It’s a simple dish packed with loads of flavour.

Roasted cauli-broc bowl with tahini hummus

This vegan lunch bowl is healthy and gluten-free. Roast a pack of cauliflower and broccoli florets, then assemble your bowl with quinoa, beetroot, spinach, cauliflower, broccoli and walnuts.

Pasta

Pasta with salmon & peas

This top-rated salmon pasta is a great option for a filling midweek lunch. It’s low in calories and rich in fibre and omega-3 fatty acids.