Monday, August 17, 2020


Lunches can be filled with added sugars and empty calories if your not careful. Here are some quick, easy, and healthy lunches that will keep your day on track. These recipes take less than 1 min to prepare and can fit into any budget!

1) Herbed Tuna Slices
Image result for tuna on cucumber
  • Cucumber slices
  • Tuna (drained)
  • Lemon Pepper (or other desired spices)
  • salt and pepper
Drain tuna, season with desired spices and serve on cucumber slices.  This is a refreshing lunch that is packed with flavor, but low on calories.

2) Tortilla Wrap
  • Tortilla (wheat preferred)
  • Meat (dinner left overs or lunch meat)
  • Lettuce Leaf
  • Cheese stick (or other cheese of choice)
  • 1-2 tsp Ranch Dressing (low-fat preferred)
  • Your Favorite Veggies
Wrap it up!  Spread Ranch (or other low-fat dressing) onto your tortilla and lay remaining ingredients in the middle of the tortilla. Next, roll it up.  This recipe is so versatile. It is a great way to repurpose left overs. 

3) Mature Quesadilla
  • Low-Fat Cheese (shredded)
  • 1 Tbl Salsa
  • 1 tsp Cilantro (optional)
  • 1 Tortilla (Whole Grain preferred)
  • Favorite Veggies (ie. green peppers, onions, mushrooms)
Top tortilla with cheese and other desired toppings. Heat in microwave or oven until melted. Top with salsa and cilantro!

4) Re-invent the"Lunchable" 
Image result for cheese and crackers and veggies lunch
  • Crackers
  • Cheese
  • Other toppings of choice
(suggestions: lunch meat, cucumbers salt and pepper)

This recipe really has endless possibilities.  Multi-Grain crackers are a great way to increase your whole grain intake.  Whole grains also contain fiber, which keeps you full longer! 

5) Mason Jar Salad

Ingredient Ideas:
  • Quinoa or Rice (left-overs work great)
  • Lettuce (roughly chopped)
  • Red onion (diced)
  • Cherry Tomatoes (cut in half)
  • Cucumbers
  • Edamame
  • Chick peas etc.

Directions: This recipe is super versatile. You really can use anything. Leftovers are great for this recipe! Consider the following:

Caprese Mix: Cherry tomatoes, lettuce, chicken, shredded cheese, red onion and Italian dressing.

Mexican Combo: Cherry tomatoes, lettuce, shredded cheese, chicken, avocado, and ranch.

Italian Twist: Cherry tomatoes, spinach, quinoa, red onion, mozzarella and balsamic vinaigrette. 

Green Goddess: cucumbers, spinach, quinoa, chickpeas, edamame, and avocado dressing.

Put some thought into your next lunch menu. A little planning and attention can cut calories and keep you on track to achieving your goals!

No comments:

Post a Comment