Lunch should not be forgotten because there are many healthy meals that can be easily taken to work, school and other places you need to go. Listed below are some delicious meals that include healthy ingredients such as fresh vegetables and lean meats that will make your day off so that your body is not lacking.
o BBQ Chicken Sandwich
Cooked chicken can be tossed in barbeque sauce and crunchy carrots for a quick and healthy lunch.
Make 1 help
Ingredients:
1/2 cup shredded cooked chicken
1/4 cup shredded carrots
2 tablespoons barbecue sauce
2 teaspoons light ranch dressing
1 small whole-wheat sandwich bun
1 leaf romaine lettuce
Method:
In a medium bowl put the chicken, carrots and barbecue sauce. Spread ranch dressing on the bun and top with chicken mixture and lettuce.
NUTRITION INFORMATION: Per serving:
323 calories
8 g yog’lar (1g sat, 2g mono)
62 mg of cholesterol
38 g of carbohydrates
26 g of protein
4 grams of fiber
729 mg per
456 mg of potassium
Supplements: Vitamin A (100% daily value), Selenium (56% daily value).
o Spicy Thai Shrimp Salad
Makes 4 servings
Ingredients:
2 tablespoons of lemon juice
4 teaspoons fish sauce
1 tablespoon canola oil
2 teaspoons light brown sugar
1/2 teaspoon crushed red pepper
1 pound cooked and peeled small shrimp
1 cup thinly sliced red, yellow, and/or orange bell peppers
1 cup seeds and thinly sliced cucumber
1/4 cup mixed chopped herbs
Method:
Whisk together fish sauce, lemon juice, oil, brown sugar and crushed red pepper in a large bowl. Add the shrimp, cucumber, bell pepper and fresh herbs and wait for a coat.
NUTRITION INFORMATION: Per serving:
170 more calories
5 g if ‘ (1 g, 2 g mono)
221 mg of cholesterol
6 grams of carbohydrates
25 g of protein
1 gram of fiber
652 mg per
315 mg of potassium
Supplements: Vitamin C (60% daily value), Vitamin A (25% daily value), Iron (21% daily value).
o Tomato & Fennel Salad
Heirloom tomatoes are the best to use in this recipe. They are at their peak during the summer and are worth buying at your grocery store or farmer’s market. However, any type of tomato will work well in this recipe.
Makes 4 servings
Ingredients:
1 tablespoon extra-virgin olive oil
1 tablespoon champagne vinegar or white wine vinegar
1/2 teaspoon salt
Freshly ground pepper
1 pound tomatoes cut into wedges
2 cups thinly sliced fennel seeds
1/4 cup fresh chopped parsley
1/3 cup toasted pine nuts
Method:
In a large bowl, mix the oil, vinegar, salt and pepper. Add the tomatoes, fennel, parsley and pine nuts and toss to coat.
NUTRITION INFORMATION: Per serving:
141 more calories
12 g if’ (1 g sat, 5 g mono)
0 mg of cholesterol
9 grams of carbohydrates
3 grams of protein
3 grams of fiber
321 mg of sodium
513 mg of potassium
Supplements: Vitamin C (40% daily value), Vitamin A (25% daily value), Potassium (15% daily value).
Lebanese Potato Salad
Makes 8 servings
Ingredients:
2 pounds of potatoes
1/4 lemon juice
3 tablespoons extra-virgin olive oil
1/2 teaspoon salt
Freshly ground pepper to taste
4 spring onions, thinly sliced
1/4 cup chopped fresh mint
Method:
Place the potatoes in a large pot and bring to a boil in lightly salted water until tender, 25 to 30 minutes. Remove and rinse with cold water. Let them cool for 20 minutes and cut the potatoes into 1/2 inch pieces.
In a large bowl, whisk the oil, lemon juice, salt and pepper. Add the potatoes and wait for a coat.
Just before serving add the spring onion and mint and toss gently.
NUTRITION INFORMATION: Per serving:
143 more calories
5 g yog’lar (1 g sat, 4 g mono)
0 mg of cholesterol
22 g of carbohydrates
3 grams of protein
2 grams of fiber
153 mg of sodium
516 mg of potassium
Supplements: Vitamin C (20% daily value), Potassium (15% daily value).
o Artichoke & Ripe Olive Tuna Salad
Makes 5 servings
Ingredients:
1 12-ounce can tuna, drained and flaked
1 cup chopped canned artichoke hearts
1/2 cup chopped nuts
1/3 cup reduced-fat mayonnaise
2 teaspoons lemon juice
1 1/2 teaspoons chopped fresh oregano
Method:
Mix together the tuna, artichokes, olives, mayonnaise, lemon juice and oregano.
NUTRITION INFORMATION: Per serving:
210 more calories
8 g yog’lar (1 g sat, 1 g mono)
25 mg of cholesterol
12 g of carbohydrates
20 g of protein
3 grams of fiber
791 mg per
166 mg of potassium
Supplements: Selenium (78% daily value), Vitamin C (19% daily value).
o Hot & Sour Slaw
This slaw is perfect with grilled pork tenderloin and a glass of Riesling.
Makes 4 servings
Ingredients:
3 tablespoons rice vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon grated fresh ginger
1/4 teaspoon ground white pepper
1/4 teaspoon crushed red pepper
3 cups of shredded cabbage
1 cup thinly sliced red bell pepper
1/3 cup sliced onion
1 8-ounce can bamboo shoot, drained and thinly sliced
Method:
In a large bowl, mix together rice vinegar, low-sodium soy sauce, oil, ginger, white pepper and crushed red pepper. Add the greens, bell pepper, spring onion and bamboo shoot. Wait to cover all the ingredients.
NUTRITION INFORMATION: Per serving:
62 calories
4 g if’ (1 g sat, 1 g mono)
0 mg of cholesterol
6 grams of carbohydrates
2 grams of protein
2 grams of fiber
112 mg of sodium
189 mg of potassium
Supplements: Vitamin C (85% daily value), Vitamin A (18% daily value).
or Tijuana Torta
This is a Mexican-style torta, just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. It is the most delicious lunch when it is served with grilled corn on the cob or Spanish rice.
Makes 4 servings
Ingredients:
1 15-ounce can black beans, well rinsed
3 tablespoons prepared salsa
1 tablespoon chopped pickled jalapeño
1/2 teaspoon ground cumin
1 ripe avocado, pitted
2 tablespoons minced onion
1 tablespoon lemon juice
1 16-to-20 inch long baguette
1 1/3 cups shredded green cabbage
Method:
In a small bowl, mix the beans, salsa, jalapeño and cumin. In a separate bowl mash the avocado, onion and lemon juice.
Cut the baguette into 4 equal parts. Divide each in half and pull out most of the bread from the place. Divide the mixture and the cabbage evenly between the sandwiches.
NUTRITIONAL INFORMATION: Per serving:
354 calories
9 g if’lar (1 g, 5 g mono)
0 mg of cholesterol
60 g of carbohydrates
17 g of protein
17 grams of fiber
682 mg per
639 mg per
Nutritional Supplements: Folate & Vitamin C (29% Daily Value), Potassium (18% Daily Value), Iron (15% Daily Value).
Eating healthy recipes is really easy. Why go to your local cafe or restaurant for lunch that may not be good for your waistline, not to mention your health, when these delicious lunches are ready in no time. Another plus for preparing these healthy snacks is that you know exactly which ingredients are used to prepare them. What could be better than that?
