Start the New Year off right with these easy and healthy meal prep lunch ideas.
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This post is all about easy and healthy lunch ideas to use for lunch meal prep and meal planning.
Now that the new year is upon us, many people are looking for ideas on how to eat better meals that are healthier or more nutritious.
Since lunch is one of the most important meals of the day, it’s a good time to eat proteins, vegetables, and other foods that can help to keep you nourished and satisfied at the midday.
Bringing a healthy lunch to work can be a great way to save money, eat a nutritious meal, and stay on track with your health goals.
However, it can be challenging to come up with new and exciting ideas for healthy lunches to take to work. This post contains some ideas to inspire you.
Easy Lunch Ideas
Here are 7 easy lunch ideas to consider for meal planning.
1—Turkey and hummus wrap.
Turkey and hummus wraps are an easy and delicious way to pack protein, fiber, and healthy fats into a convenient lunch food.
Start with a whole grain wrap, and spread a layer of hummus on one side of the wrap. Layer some sliced turkey, avocado, and veggies like lettuce, tomato, and cucumber over the hummus.
Roll the turkey and hummus wrap up and pack it in a container to take to work. Keep the wrap refrigerated until you are ready to eat it.
2—Grilled chicken and quinoa bowl.
Cook quinoa according to package directions, and let it cool. Place the quinoa in a portable lunch container bowl, and then add chopped grilled chicken and steamed or roasted veggies like sweet potatoes, carrots, and broccoli to the bowl.
Top the quinoa bowl with a drizzle of olive oil and some lemon juice or tahini dressing. This is a filling and nutritious lunch that can keep you full throughout the afternoon.
3—Veggie and tofu stir fry.
Slice some veggies like carrots, bell peppers, and snap peas, and then sauté them in a pan with some tofu and a couple of tablespoons of avocado oil.
Add in some minced fresh ginger and garlic, and a few dashes of tamari soy sauce or stir fry sauce, for extra flavor. Serve the stir fry over a bed of steamed brown rice or quinoa.
4—Mason jar salads.
Mason jar salads are a great option for a healthy and easy to carry lunch. To make a mason jar salad, layer your favorite salad ingredients in a mason jar. Start by placing the salad dressing at the bottom of the jar, followed by grains, vegetables, and protein. Keep the jar in the fridge until lunchtime, and then give it a shake and enjoy.
5—Egg salad.
Mix chopped boiled eggs with some Greek yogurt, chopped celery, and green onions to make egg salad. Stir in herbs like chopped fresh parsley and minced garlic, if desired, and season the salad with ground black pepper.
Spread the egg salad on whole grain bread or a whole grain tortilla. Add some sliced tomatoes, chopped lettuce, and sliced cucumber to the sandwich or wrap.
Egg salad is a protein-packed lunch that’s easy to prepare in advance. Store it in an airtight container in the refrigerator for up to 3 days.
6—Zucchini noodles with pasta sauce.
Here is an option for a hot lunch meal prep. Spiralize some zucchini to make noodles, and then sauté the zucchini noodles in a pan with some olive oil, until the noodles are tender. Season the zucchini noodles with garlic, onion powder, and Italian seasoning to add flavor.
Let the sautéed zucchini noodles cool, and then transfer them to a portable lunch bowl. Top the noodles with pasta sauce or marinara sauce.
You can also add a protein, such as grilled chicken, cooked ground turkey sausage, or plant based crumbles, or add crumbled feta cheese and dried oregano for delicious Mediterranean style flavor. Zucchini noodles make a low carb lunch that’s delicious and nutritious.
7—Overnight oats.
If you’re looking for a healthy breakfast—or lunch—on the go, then try making overnight oats in a mason jar. Overnight oats are filling, and the combinations of ingredients that you can use to make them is almost endless.
Combine old fashioned oats, almond milk, Greek yogurt, chia seeds, and fruit in a mason jar. Leave the jar in the fridge overnight, and in the morning, you’ll have a delicious and nutritious breakfast that’s ready to go.
Top the overnight oats with fresh fruits, like blueberries, sliced banana, or sliced strawberries; chopped nuts; or honey or maple syrup to serve.
8—Leftovers.
Leftovers are a convenient way to pack lunch for a work day. Foods like curry, lentil soup, falafel, and grilled chicken make quick and easy dishes to pack for work lunch ideas. Add side dishes like brown rice and salad greens for a satisfying lunch that can help to power your day.
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Packing a healthy lunch to take to work doesn’t have to be boring or complicated. With a small amount of planning and creativity, you can come up with delicious and nutritious meals that will keep you satisfied and energized throughout the day.
Try these ideas or experiment with your own favorite recipes to find the perfect lunch ideas for you.
This post was all about healthy lunch ideas to use for lunch meal prep and meal planning.
Credits
- Featured title photos by Ella Olsson / Pexels
- Photos and images are for illustration purposes only.