A happier, healthier you


A happier, healthier you

Is Eating at Home Eating Up Too Much Time? Try These 32 Healthy Lunch Ideas

by Yes Health

Spending more time at home means more opportunities to enjoy healthy, homemade lunches. It can also mean spending more time prepping and cooking, and possibly getting bored with the same old same old. If you’re looking to add variety without eating up too much of your time, we’ve got you covered. 

Whether it’s bento boxes for the kids or a deceptively simple midday gnocchi dish, this list of nutritious, low-effort lunches from our coaches has YUM! written all over it. 

  1. Easy fried salmon patties: This version gets its flavor from diced onion and Italian seasoned breadcrumbs, which also add a bit of crunch. 
  2. Crunchy wrap: Make a simple, whole grain wrap by adding your favorite meat or tofu, beans, greens, crunchy carrots and cucumbers and other vegetables. You’re already on a roll!
  3. Revamped leftovers: Transform last night’s meal into a soup, salad, casserole, pasta,frittata, egg scramble and more.
  4. Coach Kathleen’s lean and green salad: Take a bag of greens, add 2 Tbsp of seeds or nuts, your favorite protein (meat, tofu, beans, cottage cheese, etc.) and 2 Tbsp dressing. 
  5. Tuna and garbanzo bean salad: This is a perfect no-heat lunch that’s dairy-free, gluten-free and low-glycemic. Try adding some jarred bell peppers for extra mid-day flair.
  6. Create your own “Buddha bowl:” Coach Cassie likes to include whole grains (quinoa or brown rice), plant proteins (chickpeas or too), vegetables and a yummy dressing. Try the peanut dressing from Trader Joe’s. 
  7. Soup up your soup: Add fresh or frozen veggies plus beans or lentels to your favorite soup.
  8. Marinara protein primavera: Simply add fresh or frozen veggies to marinara sauce and pair it with lean protein. 
  9. Spiced-up cottage cheese: Add your favorite herbs and spices (i.e. minced chives, garlic powder, onion powder, salt, pepper and celery seed). Serve atop greens and add fresh fruit on the side. Voila! 
  10. Tender baked chicken breast: This juicy chicken recipe takes only five minutes of prep time and just 20 minutes in the oven.
  11. Blended vegetable tofu soup: Take a low-fat, veggie-based soup sand blend it with soft silken tofu along with beans, carrots, celery, grilled onions and mushrooms or any other favorites. 
  12. Spinach, artichoke, sausage, cauliflower gnocchi: This hearty, quick dish makes use of healthy and convenient ingredients. Swap turkey sausage for baked turkey or chicken for less sodium, or tofu for a vegetarian option. 
  13. Salad with hard boiled eggs: Turn off the oven and make this delicious salad of fresh veggies or bagged salad greens (cruciferous crunch or baby spinach). topped hard boiled eggs, some nuts or seeds, and your favorite dressing. 
  14. Smoked Salmon with vegetables: The bold flavor of the omega 3-rich fish beautifully combines with veggies and the herb marinade is full of healthy fats and antioxidants. 
  15. Easy oat banana pancakes: These delicious pancakes use only three ingredients: oats, banana and any kind of milk. 
  16. Japanese bento: Use cucumber, edamme and soba with honey soy dressing, sesame chicken or shrimp and oranges. 
  17. Pimped peanut butter sandwich: Combine this classic with a side of almonds, carrots and berries. Be sure to use natural peanut butter and 100% fruit jam on whole wheat bread.
  18. Breadless turkey wrap: Skip the flatbread or tortilla and roll deli-style turkey or even ham around lettuce or avocado, cheese slices, whole-wheat crackers, carrot and celery sticks.
  19. Grated zucchini pasta: Combine whole wheat pasta, small cheese cubes or chicken with olive oil and chopped veggies, olives, cherry tomatoes and grated zucchini. 
  20. Rainbow pinwheels: Layer colorful hummus, red bell pepper, turkey and avocado onto whole wheat tortillas, roll them up, secure them with toothpicks and cut into pinwheels. Then add blueberries, sunflower seeds and yellow cherry tomatoes on the side.
  21. Easy black bean soup: Adapt this recipe to whatever veggies and spices you have on hand. 
  22. Peanut butter hummus: This thick, creamy and savory flavor-bomb can be a dip for pita bread or vegetables, and can also serve as a base for roasted vegetables or even chicken. 
  23. Cold protein-powered salad: Instead of greens, choose fresh, frozen, or canned vegetables. Serve atop a few multigrain crackers, or sliced apple rounds. Try chickpeas with cucumbers, red onion, artichoke hearts, olives, and feta with a simple vinaigrette.
  24. Low-fat tuna or egg salad: Go light on mayo or use avocado or low-fat Greek yogurt instead. Add plenty of diced veggies (celery, carrots, cucumber), lemon and fresh herbs.
  25. Simple Chickpea Salad: This five-minute lunch idea is easy to throw together when you need a healthy quick fix.
  26. Spiralized zucchini and peanut sauce: Add a healthy dose of edamame, broccoli, and slivered carrots to a delicious bed of spiralized zucchini, and top with peanut sauce.
  27. Basic overnight oats: Coach Eden suggests this as a “breakfast-for- lunch” option. Mix ½ cup each of oats and milk in a jar, add chia or flax seeds and put in the fridge to soak overnight. Top with fruit and nuts as desired the next day.
  28. Avocado toast: Top a slice of 100% whole grain bread with some mashed avocado, a handful of greens and hard boiled egg slices. Add chia seeds or a slice of cheese. Delish!
  29. Caprese salad: So simple, yet so sophisticated! Make this in a snap with chopped cakes and baby tomatoes, 1 oz mozzarella, 1-2 Tbsp chia seeds and a drizzle of balsamic glaze.
  30. Banana almond butter toast: The cinnamon makes all the difference. Spread almond butter onto whole wheat toast, add banana slices and chia seeds and sprinkle with cinnamon.
  31. Colorful plant-based charcuterie plate: Coach Gayatri invites you to make this delish dish with edamame hummus or a no-mayonnaise tuna salad for protein. Add a rainbow of your favorite veggies, and dip with seed crackers. The different colors provide a variety of phytonutrients. Try including colorful radishes and daikons.
  32. Teriyaki glazed cod: Coach Elaine recommends this tasty treat that comes together fast with just three ingredients.


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