Quick Easy Healthy Lunches on the Go
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Prepping your own healthy lunch can be a bit time-consuming, but it's well worth it. Eating a diet rich in nutritious foods like fruits and vegetables cuts your risk for heart disease, cancer, diabetes and obesity. Not only will this save you some serious money on medical bills later on, but eating a healthy lunch will keep you feeling light and energized all afternoon long. Oh, and here's why you really need to stop skipping your lunch break.
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Save Your Money
If buying the occasional burrito from the office cafeteria seems like a good deal, it's not. According to a survey in USA Today, the average American spends about $20 per week buying lunch in restaurants, and that adds up to over $1,000 per year. If you include ordering takeout and packing meals, that number jumps to $2,746 per year. Just imagine the amazing vacation you could plan with that kind of money! To start saving today, check out these healthy lunch ideas.
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Dilly Chickpea Salad Sandwiches
These chickpea salad sandwiches are super flavorful and contain less fat and cholesterol than chicken salad. They make delightful picnic sandwiches. —Deanna McDonald, Muskegon, Michigan
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Turkey Spinach Salad with Maple Dressing
"My husband and I love to hike in New England," writes Jessica Gerschitz of Jericho, New York. "The maple syrup in Vermont is wonderful, and we always bring some home to extend the vacation spirit. This recipe I created reminds us of those lovely days."
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Vegan Taco Salad
The best salads are made with ingredients that have different textures and complementary flavors. In this vegan taco salad, you'll love the crunch of the tortilla chips mixed with the sweet, crisp lettuce and "meaty" crumble mixture. —Taste of Home Test Kitchen
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Chicken Avocado Wraps
I came up with this chicken avocado wrap while trying to figure out what to make for lunch one day. The recipe is now a favorite at my house. —Shiva Houshidari, Plano, Texas
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Deli Turkey Lettuce Wraps
I used to make these during my training days when I worked at a restaurant in Hawaii. They're low-fat, low-carb, high-protein, quick and delicious—a great choice before or after a workout. —Duncan Omarzu, Astoria, New York
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Couscous Tabbouleh with Fresh Mint & Feta
Using couscous instead of bulgur for tabbouleh really speeds up the process of making this colorful salad. Other quick-cooking grains, such as barley or quinoa, also work well. —Elodie Rosinovsky, Brighton, Massachusetts
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Cool Beans Salad
This protein-filled dish could be served as a colorful side dish or a meatless main entree. When you make it, double the recipe because it will be gone in a flash! The basmati rice add a unique flavor and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
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Chicken and Spinach Pasta Salad
My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois
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Hummus & Veggie Wrap-Up
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
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Orzo-Tuna Salad with Tomatoes
Stuffed tomatoes provide endless options when you add meat, cheese, rice, veggies – or in this case, orzo. — Jenni Dise, Phoenix, Arizona
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Chopped Greek Salad
While living in San Diego during college, I had a favorite Greek casual dining spot. Now that I'm back in my hometown, I've re-created some dishes from the Greek diner and it takes me right back. —Jennifer Tidwell, Fair Oaks, California
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Sesame Chicken Slaw Salad
I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here's a gingery-sweet recipe using wonton strips. —Michelle Mulrain, Evans, Georgia
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Better than Egg Salad
Tofu takes on the taste and texture of egg salad in this quick-fixing sandwich from Lisa Renshaw of Kansas City, Missouri.
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Mediterranean Bulgur Bowl
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
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Herbed Tuna and White Bean Salad
This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida
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Turkey Sandwich with Raspberry-Mustard Spread
My hearty sandwich has different yet complementary flavors and textures. It is filled with flavor and nutrients, without all the unhealthy fats, sodium and added sugar many other sandwiches have. And it's absolutely delicious! —Sarah Savage, Buena Vista, Virginia
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Lemony Garbanzo Salad
Everybody goes for this super fresh salad with the cumin-coriander dressing, especially on warm days. —Sonya Labbe, West Hollywood, California
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Pear Waldorf Pitas
Here's a guaranteed table brightener for a shower, luncheon or party. Just stand back and watch these sandwiches vanish. For an eye-catching presentation, I tuck each one into a colorful folded napkin. —Roxann Parker, Dover, Delaware
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Avocado Egg Salad Toast
I had a surplus of avocados after purchasing too many for an event. A few days later, I was making egg salad sandwiches for lunch and had the fantastic idea to use avocado to bind it together instead of traditional mayo. Not only was this version unbelievably delicious but the healthy fats in the avocado make this a much better option than the traditional mayo-laden version. —Shannon Dobos, Calgary, Alberta
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Honeydew & Prosciutto Salad
For parties, I turn melon and prosciutto into an easy salad with a honey mustard dressing. To add zip, stir in fresh basil and mint. —Julie Merriman, Seattle, Washington
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Cobb Salad Wraps
A homemade dressing lightens up these refreshing tortilla wraps. The avocado, bacon, blue cheese and tomato deliver the flavors I enjoy most while keeping me on my healthy eating plan. -Lynne Van Wagenen of Salt Lake City, Utah
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Peanut Butter, Honey & Pear Open-Faced Sandwiches
I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't want to cook a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears and different cheeses, such as Brie or grated Parmesan. —L.J.Washington, Carpinteria, California
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Skinny Cobb Salad
This "skinny" version of Cobb salad has all the taste and creaminess with half the fat and calories. You can skip the coleslaw mix and do all lettuce, but I like the crunch you get with cabbage. —Taylor Kiser, Brandon, Florida
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Yellow Squash Turkey Salad
With a wonderful mix of flavors, colors and textures, this impressive salad can be made in minutes for lunch with a friend or for a light dinner with your sweetie. It's my favorite fast recipe! —Mildred Sherrer, Fort Worth, Texas
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Turkey Lunch-Box Wraps
These wraps taste wonderful cold or warmed in the microwave. They make a great brown-bag treat. —Denise Marshall, Jacksonville, Florida
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Tropical Layered Chicken Salad
This is a fresh and delicious recipe that is a big hit whenever I take it to a potluck—always the first to go! —Frances Pietsch, Flower Mound, Texas
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Cashew Chicken Salad Sandwiches
I think this is the best cashew chicken salad sandwich recipe around. It's good for you and quick to make, and it has wonderful flavor. —Peggi Kelly, Fairbury, Nebraska
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Turkey Ranch Wraps
Here's a cool idea that's ready to gobble up in no time. It's a terrific use for deli turkey. Just add lettuce, tomato, green pepper, shredded cheese and ranch dressing for a flavorful blend. —Taste of Home Test Kitchen
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Microwave Egg Sandwich
If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
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Tropical Beef Wrap
For my finicky little ones, I create fast, tasty recipes like this tropical sandwich wrap. You can even use up leftover roast beef in a pinch. —Amy Tong, Anaheim, California
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Edamame Salad with Sesame Ginger Dressing
This bright baby kale salad is packed with a little bit of everything: hearty greens, a nutty crunch, a zip of citrusy goodness and a big protein punch. It's pure bliss in a bowl. —Darla Andrews, Schertz, Texas
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Cilantro-Avocado Tuna Salad Sandwiches
Lime juice and cilantro in tuna salad – who knew? This recipe for avocado tuna salad came to me as a way to have a protein-packed meal with lots of pizzazz. —Heather Waldorf, Black Mountain, North Carolina
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Fruited Turkey Wraps
This colorful wrap tastes great and is so good for you. It's packed with lean protein, fruit and veggies and wrapped in whole-grain goodness! —Lisa Renshaw, Kansas City, Missouri
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Warm Rice & Pintos Salad
During my undergrad years, my roommate taught me how to cook vegetarian dishes like brown rice with pintos. It's so versatile; you can turn it into a wrap or casserole. —Natalie Van Apeldoorn, Vancouver, British Columbia
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Fruity Peanut Butter Pitas
My kids ask for these pita sandwiches all the time. They haven't noticed that as good as they taste, they're also good for them. —Kim Holmes, Emerald Park, Saskatchewan
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BLT Wraps
My mom and I used to make these easy wrap-ups for summer days at the lake with our entire family. These days, we love to bring them to picnics and days in the park. —Jonnah Burks, Brighton, Missouri
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Grilled Hummus Turkey Sandwich
I created this toasted sandwich last summer using homemade hummus and veggies from our garden. We really can't get enough! —Gunjan Gilbert, Franklin, Maine
Originally Published: May 14, 2020
Source: https://www.tasteofhome.com/collection/healthy-lunch-ideas-for-anyone-on-a-budget/
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