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Lunchtime can be a tricky time of day for busy professionals. On the one hand, it’s important to eat a healthy, nutritious meal to maintain energy levels and focus throughout the day. On the other hand, when time is limited, it can be difficult to prepare a meal that is both tasty and healthy. But don’t worry – with a little bit of planning, there are plenty of delicious and nutritious lunch ideas that can be prepared quickly and easily. From simple salads to hearty soups and sandwiches, here are 10 healthy, delicious, and quick lunch ideas for busy professionals.
Mediterranean Chickpea Salad
This light, healthy salad is full of flavor and can be prepared quickly and easily. You can make it the night before and store it in the fridge so you have a grab-and-go lunch. The addition of olives, almonds, and feta cheese makes it a more substantial salad if you are having it for dinner. Why You Should Try This This salad is high in fiber, protein, and vitamins, making it a great choice if you’re trying to lose weight. It’s also gluten-free and contains no added sugar. The addition of almonds and olives makes it a great source of monounsaturated fats, which can help lower cholesterol and reduce your risk of heart disease. How to Make Mediterranean Chickpea Salad Start by cooking the chickpeas in water with a splash of olive oil until they’re soft. Drain and leave in the pot. Next, chop the salad vegetables and prepare the dressing. Combine the vegetables, chickpeas, and dressing in a large bowl and refrigerate overnight. Before serving, stir in the crumbled feta and chopped almonds.
Egg and Spinach Breakfast Burrito
There’s nothing wrong with enjoying a hearty breakfast when you’re hungry. This hearty breakfast burrito contains protein, healthy fats, and fiber, making it a great lunch. If you want to make it a more substantial meal, serve with a side salad. Why You Should Try This Eggs are a great source of protein, which helps to build and repair muscles. Healthy fats found in the egg yolks are good for the heart and can help to lower cholesterol. Spinach is a great source of vitamins A and C, as well as iron and calcium. It’s also low in calories, making this burrito a quick and nutritious lunch for busy professionals. How to Make an Egg and Spinach Breakfast Burrito Start by whisking the eggs with a splash of milk. Warm a non-stick pan (no oil or butter required) and pour the eggs into the pan. Cook over low heat until the eggs are firm. Add the washed spinach, stir until wilted and remove from the heat. Place the cooked eggs and spinach in a burrito wrap, top with salsa and your favorite cheese, and enjoy.
Quinoa Stuffed Peppers
This tasty and nutritious recipe is a great option if you have a little bit more time to prepare a healthy lunch. It can be made in advance and stored in the fridge, making it a handy dish to have on hand. Why You Should Try This Stuffed peppers are a healthy and nutritious lunch option, providing a good source of fiber and protein. They are also low in calories, making them perfect for weight loss. The addition of quinoa makes these peppers a great source of fiber, vitamins, minerals, and antioxidants. How to Make Quinoa Stuffed Peppers Start by preparing the quinoa and peppers. Cook the quinoa according to the directions on the package and cut the tops off the peppers. Preheat the oven to 350°F and place the peppers in an oven-safe dish, tops down. Next, make the filling. Sauté the onions, garlic, and chopped bell pepper in a non-stick pan with a splash of olive oil. Add the cooked quinoa and stir until warm. Add the chopped spinach, stir until wilted, and remove from the heat. Spoon the filling into the peppers and bake for 20 minutes.
Honey Mustard Chicken Salad Wrap
This healthy and easy chicken salad can be made quickly and is a great option if you’re in a rush. It can be eaten cold or warm and is a great option if you’re on a low-carb diet. Why You Should Try This Chicken is a great source of protein, making this a nutritious and filling lunch. The addition of almonds and grapes makes it a great low-carb option. The honey mustard dressing provides a tasty flavor and is also a good source of vitamins and minerals. How to Make Honey Mustard Chicken Salad Wrap Mix the chopped chicken, chopped almonds, chopped grapes, and salad dressing together in a bowl. Spread the mixture over a wrap or sandwich wrap (preferably one without any added sugar or preservatives). If you are eating the wrap warm, heat it in the microwave for 10-15 seconds. Alternatively, you can place your wrap in a pan with a lid and warm it over low heat.
Tomato and Basil Soup
If you have a little more time and want to prepare a hearty and filling warm lunch, this tomato and basil soup is a great option. This can be made ahead and stored in the fridge, making it a great option if you’re having a busy day. If you have time, you can also make it in advance and freeze it in portions to have as a quick, healthy, and filling lunch on another day. Why You Should Try This Tomato soup has been a classic comfort food for many years, but it contains very few calories and is low in fat and rich in vitamins. This particular recipe contains a good amount of protein, making it a good option if you’re following a vegan diet. It’s also a good source of potassium and magnesium. How to Make Tomato and Basil Soup Start by boiling the chopped tomatoes and chopped onion in water with a splash of olive oil until soft. Add the chopped basil, season with salt and pepper, and blend until smooth. If you prefer a chunkier soup, use a hand blender or potato masher to break up the tomatoes. Serve with a dollop of plain yogurt and a sprinkling of chopped almonds.
This simple and quick lunch option is a great way to use up any ripe avocados you may have lying around. It’s also a good option if you’re on a low-carb diet as it contains very few carbohydrates. Why You Should Try This Avocado contains healthy fats, making it a great option if you’re trying to lose weight. It’s also a good source of fiber, vitamins, and minerals. Sprinkling a few seeds on top of your toast provides a good source of omega-3 fatty acids. How to Make Avocado Toast Simply mash the avocado with a splash of lemon juice, salt, and pepper and spread over a slice of toasted whole-wheat bread. If you want to make it a more substantial meal, add slices of ham or chicken. Sprinkle with seeds and serve with a side of fruit.
Smashed Chickpea Salad Sandwich
This sandwich is a great option if you are following a vegetarian or vegan diet and have a little bit more time to prepare a healthy and filling lunch. It can be eaten warm or cold and is a good option if you have a busy day and don’t want to be fussing over food. Why You Should Try This Chickpeas are a great source of protein, fiber, and B vitamins. They are also a good source of fiber and minerals, such as iron, potassium, and magnesium. The addition of olives, sun-dried tomatoes, and seeds make this a tasty, healthy, and filling sandwich. How to Make a Smashed Chickpea Salad Sandwich Place the cooked chickpeas in a bowl and smash them with the back of a fork. Add the chopped tomatoes, chopped sun-dried tomatoes, chopped olives, chopped chives, and seeds. Season with salt and pepper, and stir until combined. Spread the mixture over two slices of bread of your choice (pita bread, whole-wheat bread, or rye bread are good options).
Turkey and Hummus Roll-Ups
This healthy, tasty, and filling lunch can be eaten warm or cold and is a great option