Healthy lunch ideas with nutrition facts, it’s time to start planning your meals! Occasionally, we all need to grab something on the go. But with so many options at fast-food restaurants and gas stations, it can be challenging to find a healthy option. The few healthy options that do exist lack presentation or flavor. In this article, I’ve compiled a list of healthy lunch ideas with nutrition facts so you always have a healthier choice on hand when eating out.
Healthy Lunch Ideas With Nutrition Facts
O3 analysis found that a typical lunch had an astounding 836 calories! And if you enjoy those large salads, don’t think you’re safe: Many green dishes that appear like good lunch options are really deficient in the protein and healthy fats you need to keep you full beyond that 3 p.m. meeting, putting your diet at danger for failure. Some are equivalent to a Big Mac in calories!
Spend an hour on the weekend meal-prepping rather than placing an internet order. With the help of the two-week menu plan we’ve provided below, it’s simple to use the same components in numerous meals, allowing you to save time and money while still losing weight at work!
fewer calories spicy pho with courgette noodles from Vietnam
Additionally, we make sure that every meal is under 400 calories, which will aid you in maintaining your diet. By doing this, you can save 2,180 calories for a five-day workweek by reducing the average number of calories in grab-and-go meals by more than half. Work 50 weeks a year on average, and you’ll save 109,000 calories, or more than 30 pounds annually! Moroccan Orzo Salad
Nutrition: 331 calories, 18 g fat (5 g saturated fat), 400 mg sodium, 33 g carbs, 3 g fiber, 5 g sugar, 9 g protein
Because there are more vegetables than pasta in this variation on the traditional pasta salad, we adore it! The backbone of this wonderful dish is made up of heart-healthy, weight-maintaining Mediterranean diet staples including cherry tomatoes, red onion, kalamata olives, and crumbled feta. The best thing, though? The subsequent dinners, which call for many of the same items, will be simple to put together once you have prepared the vegetables for this salad.
2. Tuna And Chickpea Pita Sandwiches
Nutrition: 381 calories, 2 g fat (0 g saturated fat), 618 mg sodium, 60 g carbs, 9 g fiber, 11 g sugar, 31 g protein (calculated with all low-fat greek yogurt and mini whole wheat pitas)
By replacing the heavy mayo in this pita pocket with low-fat Greek yogurt, the dish is made lighter. With this substitution, the tastes of the tuna and chickpeas can take center stage while the number of calories is also reduced. One of the most affordable, lean, and rich in omega-3 fatty acids sources of protein is tuna in cans. Reduced inflammation, a typical cause of weight gain, has been linked to ingestion of these important fatty acids.
3. Chickpea, Farro & Greens Salad
Nutrition: 390 calories, 19 g fat (4 g saturated fat), 823 mg sodium, 42 g carbs, 10 g fiber, 4 g sugar, 13 g protein (calculated with 1 cup each chickpeas and cooked farro, ¼ cup each feta, kalamata olives, pumpkin seeds, and 4 Tbsp dressing)
Farro, which is a good source of protein, and mixed greens make up this filling salad. The addition of the garnishes, which range from pepitas and chickpeas to feta and kalamata olives, elevates the dish’s flavor and, most significantly, its nutritional value. This vegetarian dinner is surprisingly rich in iron, a mineral that keeps your metabolism running smoothly. This salad offers 30% of the daily required consumption in only one dish.
4. Grilled Chicken & Hummus Open-Face Sandwich
Nutrition: 400 calories, 13 g fat (2 g saturated fat), 532 mg sodium, 29 g carbs, 7 g fiber, 3 g sugar, 44 g protein (calculated with 1 slice sprouted whole grain Ezekiel toast instead of wrap, 4 oz chicken per serving)
We choose to make this wrap into an open-face sandwich because wraps will consume a major percentage of your 400 calories (140, on average). Simply spread a thin layer of hummus onto a toasted slice of Ezekiel whole grain bread, top with cucumber, feta, and tomato slices, and serve. With the remaining chickpeas from the day before, you can easily make your own hummus if you’re feeling ambitious. Not interested in doing more cooking? No huge deal; just make sure the hummus you buy at the store is ETNT-approved.
5. Spinach Artichoke Quiche Cup
Nutrition: 325 calories, 16 g fat (7 g saturated fat), 890 mg sodium, 18 g carbs, 8 g fiber, 5 g sugar, 25 g protein
This quiche does not have an overly thick cream or trans-fat-filled crust like most quiches do. Instead of a heavy dairy component and needless crust, these portion-controlled quiches rely on the antioxidant-rich artichoke hearts, leafy spinach, and fragrant onion for flavor and substance. The fact that you can quickly freeze the leftovers for future lunches or even quick breakfasts on the fly is even better than the recipe’s quick preparation time. Learn how to select the finest breakfast for your body objectives even if you’re usually rushed in the morning. Breakfast is the most crucial meal of the day.
6. Baked Tofu Sushi Bowl
Nutrition: 395 calories, 16 g fat (3 g saturated fat), 826 mg sodium, 50 g carbs, 9 g fiber, 12 g sugar, 20 g protein (calculated with 1 tsp honey, ½ cup brown rice per serving)
Enjoy the flavor of sushi without the added calories that come from extra rice! The ratio of carbohydrates, fiber, and protein in this bowl is ideal. The extra-firm tofu used in this dish is the ideal high-protein substitute for raw fish, which is regrettably not the best protein for lunchboxes. Make sure the tofu you eat is organic and non-GMO, like House Foods’ Organic Tofu (you can pick it up at Costco). The justification is that GMO soy products may include minute amounts of pesticides, which are known to alter the composition of your gut and induce conditions ranging from depression to weight gain.
7. Asian Noodle Salad
Nutrition: 373 calories, 22 g fat (3 g sat fat), 650 mg sodium, 37 g carbs, 4 g fiber, 5 g sugar, 12 g protein
Aside from a portable version that can help you get a six-pack, there is almost nothing better than a hot noodle salad! This salad in a mason jar is loaded with vitamin C from the red peppers, which has been shown to combat stress chemicals that cause belly fat to be stored. Don’t forget the edamame either; these beans are a vegan source of fiber and protein that will prevent stomach aches by regulating blood sugar and slowing digestion. You should include this salad in your weekly menu without a doubt!
7. Chicken, Avocado & Red Pepper Pizza
Nutrition: 399 calories, 15 g fat (5 g saturated fat), 456 mg sodium, 31 g carbs, 5 g fiber, 3 g sugar, 33 g protein (calculated with small naan, ⅕ avocado, 3 oz chicken breast per serving, and without bacon or chipotle ranch sauce)
The Italian flavors you’ll be eating the remainder of the week are connected by this dish, which combines Asian and Italian flavors. The remaining avocado and red peppers will be utilized in this meal, after which you will grill some chicken for the subsequent courses. With just the right amount of decadence and avocado’s healthy, monounsaturated fats, this small pizza lets you indulge without having to worry about losing concentration. Did we also bring up the 33 grams of p rotein?This macronutrient aids rapid weight loss efforts by boosting calorie burn and preserving lean muscle mass.
8. Grilled Chicken Melt With Pesto & Sun-Dried Tomato
This Grilled Chicken Melt with Pesto and Sun-Dried Tomato Spread is the epitome of a beautiful summer supper. A tablespoon of sun-dried tomato pesto and a tablespoon of basil pesto give this sandwich extra flavor instead of calorie-dense spreads like mayo or Russian dressing. The mozzarella cheese and the chicken breast’s slow-digesting protein aid to manage blood sugar levels and expedite the absorption of nutrients by your body. And you thought that eating sandwiches while dieting was impossible!
9. Caprese Pesto Pasta Salad
Simply use the spaghetti that was left over from the Asian Noodle Salad in place of the orecchiette that this recipe calls for! Ripe grape tomatoes and balls of creamy mozzarella are added to this straightforward pasta salad. One of our favorite low-calorie snacks is mozzarella since it contains calcium, a mineral linked to enhancing your body’s capacity to digest fat more effectively, as well as satiating fats.
10. Carnitas Bowls
When you can make your own burrito bowl at home and have enough leftovers for lunch every day of the week, why go to Chipotle? You can enjoy filling lunches all week long if you prepare this blogger’s carnitas and serve it with some filling beans, crunchy lettuce, corn, and rice.
11. Pulled Pork Stuffed Sweet Potato
A sweet potato is the queen of slow carbs, which your body digests gradually to help you feel energised and satisfied for a longer period of time. Not to mention that sweet potatoes are a rich source of minerals called carotenoids, which can aid in fat burning. By reducing insulin resistance and stabilizing blood sugar levels, these antioxidants assist to stop calories from being stored as fat. Eat this lunch, which is high in vitamin B6, to give yourself extra oomph to work off at the gym after work, and then go through these sweet potato recipes.
12. Carnitas Lettuce Tacos
Who doesn’t love finger food? Save the calories—and carbs—by subbing out your tortilla shells for romaine, bibb, or iceberg lettuce. To up the staying power of your meal, top off your tacos with some healthy monounsaturated fats from an avocado.
13. Carnitas Stuffed Peppers
When you consume these mouthwatering stuffed peppers for lunch, achieving your weight loss objectives will be simple as pie. Simply fill a vitamin-rich poblano pepper with a serving of carnitas, some onion, corn, and even leftover rice, sprinkle some cheese on top, and broil in the oven. You won’t be searching through your workplace snack drawer during that 3 o’clock lull since these foods are bursting with slow-digesting nutritious fats and protein that helps build muscle.
14. Pulled Pork Posole
Nothing is simpler than tossing a bunch of stuff into a pot and letting it simmer on the stove for your end-of-week meal. Use up all your leftovers with this low-calorie recipe for pulled pork posole.