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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.

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         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

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                  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.

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                        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

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                                  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.

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                                        Last Updated on November 11, 2019

                                        How to Improve Memory and Boost Your Brainpower

                                        How to Improve Memory and Boost Your Brainpower

                                        Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

                                        To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

                                        Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

                                        1. Exercise and Get Your Body Moving

                                        Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

                                        Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

                                        To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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                                        2. Eliminate Stressors and Seek Help If You’re Depressed

                                        Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

                                        If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

                                        Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

                                        3. Get a Good Night’s Sleep and Take Naps

                                        Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

                                        Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

                                        4. Feed Your Brain

                                        Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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                                        This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

                                        Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

                                        Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

                                        5. Eat Breakfast and Make Sure It Includes an Egg

                                        According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

                                        Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

                                        Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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                                        6. Write it Down

                                        If there’s something you want to remember, writing it down can help.

                                        It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

                                        You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

                                        7. Listen to Music

                                        Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

                                        8. Visual Concepts

                                        In order to remember things, many people need to visualize the information they are studying.

                                        Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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                                        Here, you can learn How to Become a Person Who Can Visualize Results.

                                        9. Teach Someone Else

                                        Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

                                        Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

                                        10. Do Crossword Puzzles, Read or Play Cards

                                        Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

                                        So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

                                        Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

                                        More About Boosting Memory

                                        Featured photo credit: Pexels via pexels.com

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