Quick and Healthy Lunch Ideas for People “On the Go”
Do you find yourself grabbing an overstuffed sandwich from the corner deli or hitting the drive-thru at lunch time? Give your waistline and your wallet a break with these healthy “grab and go” lunch options. We promise there will not be any boring salads or peanut butter and jelly sandwiches in this roundup!
Mediterranean Veggie Wrap – Layer hummus, tomato, romaine, cucumber, 4 chopped black olives and 1 oz crumbled feta on a whole-wheat wrap.
Tex-Mex Sweet Potato – Microwave and mix flesh with 2 tablespoons of hummus, top with ½ cup black beans, 2 cups of steamed spinach and 2 – 3 tablespoons of salsa.
Lentil Couscous Salad – Mix ½ cup cooked lentils, ½ cup cooked whole wheat couscous, ½ cup cherry tomatoes (halved), ¼ avocado (diced) and 1 oz feta or goat cheese. Drizzle with a zesty Italian dressing.
Avocado and Chickpea Salad – Combine 1 can drained and rinsed chickpeas, 1 large ripe avocado, juice of one lime, 1 diced scallion, and salt and pepper to taste. Mash chickpeas and avocado, stir in lime juice and scallion and add salt and pepper to taste. Spread mixture onto whole grain bread and top with lettuce, tomato, sprouts or whatever else you enjoy.
Tuna and Chickpeas over Greens – Combine 3 oz of tuna (drained), ½ cup chickpeas (rinsed) and 1 – 2 tablespoons of balsamic vinaigrette dressing. Serve over 2 cups of lettuce.
Bean and Salsa Pita: You’ll need ¼ cup refried beans, ¼ cup salsa, 2 tablespoons of cheddar cheese and 1 small wheat pita. Warm up the refried beans, top with cheese and salsa. Stuff the pita with the mixture.
Chicken Lettuce Wraps – Ingredients include 4 large lettuce leaves, 4 tomato slices, ¼ avocado (sliced) and 4 slices deli chicken. Top each lettuce leaf with a slice of chicken, tomato and avocado – roll and eat.
Quick Quinoa Tabbouleh Salad – Combine 1 cup chopped tomatoes and 1/2 cup sliced cucumbers with 1/4 cup chopped parsley leaves over 1 cup cooked quinoa. Top with 2 teaspoons of oil and 1 tablespoon of red wine vinegar.
Quinoa Veggie Salad – Combine ½ cup quinoa, ¼ cup cherry tomatoes (halved), 1/3 cup edamame, ¼ cup chopped red pepper and ¼ cup shredded red cabbage. Toss with 2 teaspoons of sesame seed oil and 1 tablespoon of rice vinegar. Top with 1 teaspoon sesame seeds.
Black Bean, Mango and Brown Rice Salad – You’ll need ½ cup black beans, ½ cup cubed mango, ½ cup cooked brown rice, 2 tablespoons of cilantro (or parsley). Mix all ingredients together and top with squeeze of lime juice and 1 tablespoon of olive oil. This can be enjoyed warm or chilled.
Roast Beef and Cheese Pinwheels – Layer 2 oz roast beef, 1 oz part-skim mozzarella cheese and one 1 roasted red pepper on a whole wheat wrap. Roll tightly and slice into pinwheels.
Taco Mason Jar Salad – Mix ½ cup salsa, 2 tablespoons of plain Greek yogurt, ½ cup beans (black or kidney) seasoned with 1 teaspoon of taco seasoning and a 1 tablespoon of lime juice. Add to bottom of the Mason jar. Next add ½ cup diced cucumber, ¼ cup sliced radish, 2 tablespoons of sliced red or onion, and ¼ of an avocado. Next, layer diced lettuce and top off with 1 oz shredded cheddar cheese.
The following foods are always great to have on hand for quick “grab and go” meals: hardboiled egg, baby carrots, chopped broccoli, grape tomatoes, individual hummus packs, cheese sticks, tuna packets and whole grain crackers.