Advertising
Advertising

20 Sandwich-Free And Healthy Lunch Ideas That Everyone Would Love

20 Sandwich-Free And Healthy Lunch Ideas That Everyone Would Love

Are you bored of eating sandwiches for lunch? Running out of ideas to make lunch healthy, delicious, and interesting? Trying to reduce simple carbs in your diet? Whatever your reasoning or motivation, here are some convenient packed-lunch recipes to make you look forward to lunch time at work or school and keep your energy up all afternoon. There is so much to choose from – soups, salads, one-pot meals, wraps, noodles or pasta dishes, and more.

1. Egyptian Tomato Soup

egyptian tomato soup

    Homemade soups work well for lunch at work. You can use flavorful, ripe tomatoes when they are in season or make it with canned tomatoes when it’s cold outside — a perfect reminder of summer sunshine and blue skies! You could add some orzo if you are looking for a more filling meal.

     2. Teriyaki Chicken Lettuce Wraps

    rsz_chicken-lettuce-wraps-main

      One of the worst things about carrying a sandwich for lunch at work is that they tend to be either too dry or too soggy.

      Here is a happy alternative in taste and texture — and it’s healthy, too. Lettuce leaves as a wraps work superbly to add crunch. You can use them in place of buns to wrap burgers, too.

      3. Couscous with Raisins, Pine Nuts, and Capers

      couscous

        Inspired by pizza toppings, this vegetarian, flavor-packed couscous recipe makes for a lovely light lunch — and it’s great for lunchboxes. You could add some leftover chicken or lamb to make a more filling option.

        Advertising

         4. Late Summer Lentil Salad

        lentil salad

          This is a delightful recipe that creates a bridge between the changing seasons. It combines the fresh flavors of summer with the warm, comforting aromas of the soon-approaching autumn. This contrast of a hearty lentil and grain pilaf as the base, with a refreshing fruity Greek salad as a topping, can be served chilled, too.

           5. Kale, Peach and Freekah Salad

          rsz_1rsz_kalepeachtempeh1

            I am not a big fan of kale, but this is a salad I love. It combines my favorite things to eat, namely fruits and nuts, with kale. It works beautifully to balance the bitterness of the kale and the different textures make each bite interesting. The dressing pairs really well to elevate the salad to another level. It’s a wonderfully versatile salad. You can substitute peaches for nectarines, plums, or even mango. Similarly, if you don’t have freekah, feel free to use whatever grains you have at home – quinoa, brown rice, pearl barley, or others you have available.

            6. Vietnamese Spring Rolls (Summer Rolls) with Spicy Peanut Sauce

            viet rolls

              These are so refreshing and light and easy to eat, not to mention a breeze to put together. It’s merely a prep and assembly job with a very satisfying result. You can cut and prepare the filling and peanut sauce the previous night and make the rolls in the morning before dashing off to work. You’ll probably be thinking about lunch hour all morning and I won’t be surprised if they end up as an early snack before lunch! Kids will love these too, and it’s a great way to get them to eat more vegetables!

              7. Quinoa Salad with Cherries and Feta

              rsz_feta-cherry-and-quinoa-saladxxxlarge_2x

                This gorgeous salad makes the best of the summer’s bounty of cherries. The sweet juicy cherries go well with salty creamy feta. It’s great for picnics or brown bag lunches. You can substitute quinoa for orzo or couscous.

                8. Butter Bean & Tuna Salad

                tuna and butter bean

                  This healthy and delicious salad can be made with any beans you have lying in your cupboard – borlotti, cannellini, or a mix of all. I prefer to use tuna in spring water for a lighter version and then I can add in olive oil in the dressing as per preference.

                  9. Skinny Shrimp Stirfry

                  Advertising

                  Quick-Shrimp-and-Vegetable-Stir-Fry_RESIZED-5

                    It has only 195 calories per serving, which includes 16 grams of protein! It’s quick to cook and delectable. It’s perfect for a packed lunch and will be a hit with the kids!

                    10. Moroccan Chicken Salad

                    This appetizing salad uses fiery Harissa to add spice and zest to leftover chicken. The artichokes and ciabatta help bulk up the salad and keep you full longer, helping to reduce the extra calories from snacking too often.

                    11. Zucchini (Courgette) Pad Thai Noodles “Zoodles”

                    rsz_zucchini-pasta-noodle-recipes-10

                      One word – Yummy! Zoodles are a fabulous way to lighten up noodle and spaghetti dishes. They taste amazing and the spices and herbs really makes for a delicious lunch. You could make them the previous day and substitute the prawns for the protein of your choice. If you don’t have a spirulizer, you could use a mandolin or make shavings of zucchini like broad flat noodles using a veg peeler.

                      12. Buddha Bowl

                      rsz_buddhabowl1

                        Buddha bowls, Chirashi Bowls, and rice bowls all work on the same principle of adding layers of carbs, protein, and other toppings and dressings of your choice in a bowl.

                        A Buddha bowl is usually vegan and combines green leaves, starch, cooked and raw veggies, protein, dressing, herbs, and other toppings to add texture and flavor. Whether or not you are into clean eating or are doing a detox routine, or if you just love oriental flavors, you need to try one of these. It’s a wholesome DIY bowl alive with taste and goodness. You can customize it to your dietary preference, even adding meat or dairy protein, like in a Chirashi bowl, and still get the goodness of a healthy lunch bowl that covers your 5-or-more a day.

                        Advertising

                        13. Jam Jar Salad

                        Mediterranean-Quinoa-Salad-with-Summer-Vegetables1

                          Packed lunches often lose out on presentation because they are often hastily put together as you dash for work. However, the latest trend of carrying your lunch in a jam jar is a fun, cool way to eat salads with little effort on your end other than assembling it. This fun colorful rainbow salad not only looks appetising, but is very healthy and filling. Cook the quinoa the previous night to cut down on prep time. Layer it in a Mason jar to carry it to work and impress all your colleagues.

                          14. Thai Red Noodle Soup

                          Thai-Red-Curry-4

                            I love Thai red curry and I love noodle soups. This fabulous recipe combines both and is gluten free. It can easily be knocked out in just 20 minutes. Brown rice noodles are used in this healthier version, but you can substitute any kind that you prefer. You can make the Thai curry paste ahead of time or use one that comes from a packet. You can even try this recipe with Tom Yum paste instead of green curry.

                            15. Tortilla Rollups

                             
                            tortilla roll ups

                              These are great fun, very kid-friendly, lunch-box friendly, and incredibly versatile when it comes to fillings. Use a whole-wheat tortilla for a healthier option and spreads like hummus or avocado-based spreads. I like to add a lot of veggies to make it light, refreshing, and wholesome.

                              16. Mini Sweet Potato and Ricotta Frittatas

                              Mini sweet potato and ricotta frittatas

                                Frittatas are a great alternative to sandwiches and the kids will absolutely love them. This one is made lighter using ricotta instead of cheddar or parmesan and no cream. It’s packed with veg and the mini sizes are perfect for school lunchboxes.

                                17. DIY Salad

                                Advertising

                                rsz_salad_deliciouslly_ella

                                  One of the main things you can do in order to make packed lunches easier to put together in the morning is meal planning. An hour’s cooking on a weekend is all you need to keep your week moving smoothly. You can batch roast veggies, pre-cook grains like quinoa, make dressings like hummus in advance, and just assemble it all in the morning. Check the link for some great tips and lovely vegan recipes.

                                  18. Quick Fried Rice

                                  Brown-Fried-Rice-with-Chicken-and-Vegetables-The-Lemon-Bowl

                                    Fried rice is a popular, kid-friendly lunchbox recipe. Make it healthier by loading it with veggies and using brown rice for a wholesome version. I often use a mix of red, brown, and wild rice — my family adores it.

                                    19. Spicy Southwestern Tabbouleh

                                    tabbouleh

                                      You can prepare the bulgar wheat and salad dressing the previous night and keep it in the fridge. I often use stock instead of just plain water to cook the bulgar and add more flavor. In the morning, some light chopping and assembling and a no-stress delicious lunch is ready. Substitute the cheese for any protein of your choice.

                                      20. White Chicken Chili

                                      chicken-chili-DSC_5917-640x425

                                        A wholesome comforting bowl of chicken and bean chili makes for a lunch you’ll look forward to in the winter. The heat from the green chilies and spices with the mellow chicken broth are just what you need to brighten up a dull, wet, and windy day. Fortify yourself against colds and the flu with the goodness of this chicken soup. You can make a large batch and freeze half for another time.

                                        More by this author

                                        15 Inspiring Quotes From The Harry Potter Series 10 Unbelievably Delicious Sugarless Treats http://albumarium.com/media/W1siZiIsIjUzYTE3NDY4NzY3MDczMjc4MmZmMDEwMCJdXQ?sha=60333068 20 Delicious And Healthy Veggie Balls Recipes 20 Quick and Easy Dinners You Can Cook With 20 Minutes Interesting Facts About Chocolate In 11 Diagrams

                                        Trending in Food and Drink

                                        1 10 Brain Vitamins for Enhanced Brain Power 2 25 Quick and Healthy Breakfast Ideas to Energize Your Day 3 15 Healthy Recipes for Dinner (For Fast Weight Loss) 4 20 Easy Smoothie Recipes for Weight Loss 5 The Best Refreshing Morning Routine: Have a Vegan Breakfast

                                        Read Next

                                        Advertising
                                        Advertising
                                        Advertising

                                        Last Updated on July 2, 2020

                                        Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

                                        Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

                                        There is very little in life as annoying or distracting as neck pain. Most people find that neck pain is temporary. What can you do if your neck pain seems chronic or if it comes and goes with no obvious source?

                                        Whether you have simply slept on your neck wrong or you are working late, hunched over a keyboard half the night, neck pain is, well, a pain in the neck!

                                        What most people are unaware of is that there are little known hacks that can help you find relief from neck pain fast and naturally. This means no pills or expensive exercise equipment to buy.

                                        How can you get relief from neck pain?

                                        There are several easy steps to follow to find the perfect hack for solving your neck pain fast and easy.

                                        How Did I End Up With This Pain in the Neck?

                                        Neck pain often has an I-was-looking-right-at-it source that we don’t recognize at first glance. Once you identify the source of the pain, you can take the best corrective measure, or several measures if need be!

                                        Ask yourself these questions to find a possible source:

                                        Advertising

                                        • Do you spend much of the day sitting (desk job, typing, etc.)?
                                        • How old are your mattress and pillow?
                                        • How much exercise do you work into an average day?
                                        • How do you manage stress?
                                        • Have you been injured or in an accident (no matter how small) lately?

                                        Perhaps one last question to ask yourself might be, “Is my pain a regular occurrence, or is my neck pain something that has just cropped up?

                                        Once you know the answers to these questions, you can start searching for answers.

                                        Remedies for Neck Pain

                                        Once you know the source, try tapping into one (or several) of these solutions to start healing your neck pain now.

                                        1. Everyday Activities

                                        One of the important factors with neck pain will be your everyday activities. Other than an injury or accident, one of the largest factors for neck pain includes working overtime in an office and the stress that work entails[1].

                                        Due to the coronavirus, many people find themselves working from home, in kitchens, basements, using a barstool, and/or other equipment that was not designed for humans to spend hours on end, typing and looking at a computer screen.

                                        If you find that your neck pain has occurred during the past few months due to a job change, or if you suddenly began working from home, your issue may be due to ergonomics. Invest in an adjustable office chair to help make your workspace more neck-friendly.

                                        2. Age of Mattress and Pillow

                                        The age of your mattress and pillow should also be considered. Pillows, on average, should be changed every 3 years, and a mattress every 7-10 years. No matter how good or comfortable you think these items are, the truth is that they are hurting your neck and back with a lack of support.

                                        Advertising

                                        A good mattress is well worth the investment, and pillows are always on sale, as well as wallet-friendly. If you haven’t tried them, a water-filled pillow can be comfortable for many people.

                                        3. Exercise/Movement/Stretching

                                        It’s that old exercise question that no one wants to hear. This time around, it has been difficult for many people to get in good exercise since they have been housebound due to the quarantine. There are plenty of ways to get in some good, old-fashioned exercise.

                                        Stretching exercises are even more important than before since many people do not get enough movement while sitting at home. There are hundreds of at-home exercise, dance, and yoga videos that require little to no equipment, so even if you’re a beginner, give it a go.

                                        4. Stress and Stress Management

                                        Stress is a hidden danger that robs more people of health than even most doctors realize. While everyone has stress, not everyone recognizes it, nor do they have a means of managing it. Exercise is one of the best ways to release stress, with meditation and yoga being the best ways to manage and relieve stress. All of these will remove tightness in the muscles and relieve neck pain.

                                        5. Accident or Injury

                                        If you have been involved in an accident or injured yourself lately (falling down, or having something fall on you, for example) and your neck pain began after this incident, you should speak with your doctor about this as soon as possible.

                                        6. On-Going Problem or Sudden Occurrence

                                        Finally, if your neck pain is something that has occurred recently, it could simply be that you slept on it wrong or turned your neck too hard. That will make this a very temporary condition. You can try some easy stretches for pain relief .

                                        An on-going problem, however, might respond better to some other alternative methods, including:

                                        Advertising

                                        • Slowly moving and stretching your neck. Do not move too quickly or too far. Roll your head from side to side, shoulder to shoulder, to the front and to the back.
                                        • Ice packs work well for some people, while heat works best for others.
                                        • Be aware of how you use your cell phone or tablet. If you keep your neck bent downward for too long to look at it, you can develop an annoying pain called text-neck or tech-neck. Take breaks and look up to stretch those neck muscles.
                                        • Long hours driving can also be hard on the neck. Look from side to side as far as you can, as well as up and down to prevent a stiff neck.

                                         

                                        Still Have Tight Neck Muscles? 3 Tips for Finding Relief

                                        When tight neck muscles are not responding to the typical heat, ice, or massage treatments, you might want to give the following a try:

                                        1. Gua Sha

                                        This is an ancient Chinese practice that might seem a bit odd, but it works for many people. In this practice, a trained individual uses a spoon or other object and makes short strokes down the neck. It is believed that poor blood circulation causes it to become stagnant, if you will, and blocks the positive energy needed for life, called qi.

                                        Fresh blood will indeed allow oxygen and nutrients to feed the tissues in a given area, and one study found that gua sha worked where traditional methods, such as heat therapy, did not[2].

                                        2. Swimming

                                        You probably know that swimming is a terrific low-impact exercise that works wonders for those with back and knee pain, but did you know that it also works well for neck pain and tight muscles? It helps if the water is tepid and not cold, but even just floating on your back can offer tremendous relief since most of the body weight is suspended by the buoyancy of water.

                                        3. Chiropractic Massage

                                        Not your typical day spa massage, chiropractic massage is performed under the guidance of a chiropractor. A trained massage therapist will still do the massage, but this time, the chiropractor will have discussed your neck pain and any problems you might be having with them. Many people have found real relief from neck pain through chiropractic massage.

                                        The Best Treatment for Neck Pain

                                        When you need to find relief from neck pain and nothing you have tried previously seems to give you more than a few minutes of relief, spending some time with a chiropractor often times can fix this issue, and it doesn’t often return if you follow a healthy lifestyle.

                                        Advertising

                                        I’m certain that many of you are thinking about those awful videos with those loud cracking noises you’ve seen on social media, or you are recalling a news story which might have suggested that allowing a chiropractor anywhere near your neck might be a health hazard[3]. Nothing could be further from the truth.

                                        You should try the other suggestions in this article before you head off to the chiropractor, but when all else fails, don’t let neck pain nag you day in and day out. Take steps to make an appointment, and you will be surprised at the results.

                                        What Can a Chiropractor Do for Neck Pain?

                                        Many people mistakenly believe that the only technique a chiropractor will use is a neck adjustment. Chiropractors are trained in a variety of methods that are designed to help you find the pain relief you are seeking.

                                        A few of the methods a chiropractor might use include:

                                        • Cervical Manual Traction
                                        • Flexion-Distraction
                                        • Cervical Mobilization
                                        • Ultrasound
                                        • Cervical Drop Technique
                                        • Trigger Point Therapy

                                        There are many more options, but your chiropractor should explain to you which techniques s/he intends to use and why[4]

                                        The Bottom Line

                                        If neck pain wreaks havoc in your life regularly, the best way to stop it is to identify the source and attack it from that angle.

                                        Getting plenty of exercises, having a proper posture, and buying an office chair that provides plenty of support, as well as a regular stretching program, will keep your neck strong and flexible for many years to come.

                                        More Tips on Healing Neck Pain

                                        Featured photo credit: Christopher Campbell via unsplash.com

                                        Reference

                                        Read Next