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7 Quick And Healthy Lunch Recipes For Busy People

7 Quick And Healthy Lunch Recipes For Busy People

Are you tired of your regular lunches? Most of us tend to be very busy during lunch, so we just grab what we are used to eating or what tastes good and is quick to eat. However, that can lead us to eat lunches that might not be so healthy for us, such as fast food and quickly made sandwiches high in fat, refined carbohydrates, and processed ingredients.

So, give these quick and healthy lunch recipes a try this week, and remember the nutritional trio for a healthy lunch: lean protein, fiber from veggies and whole grains, and a touch of healthy fat. With this combo at your side, you’ll not only feel great but also be fuller for longer too.

Eat up!

1. Broccoli and Chickpea Rice Bowl

    86 Lemons

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    Protein, fiber, and healthy fats are found in this quick and healthy Broccoli and Chickpea Rice Bowl, and you can even make this ahead and enjoy it all week long!

    2. Poached Eggs on Sourdough With Avocado Sauce

      Danielle Omar

      Eggs aren’t just for breakfast, they also make great sources of protein for quick and healthy lunch recipes. Sourdough is a healthier bread you can use and is full of flavor. Avocados are a great source of vitamins, minerals, and healthy fats to help keep you full (and happy!). Give this trio of trifecta a try in this Poached Eggs on Sourdough with Avocado Sauce recipe!

      3. BBQ Mahi Mahi With Pineapple and Basmati Rice

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        The Soulful Spoon

        Fish is an excellent source of lean protein, pineapple is packed with Vitamin C, and the Basmati and wild rice seen in this recipe are wonderful sources of amino acids and antioxidants– plus fiber too. You can make this dish ahead of time or have it ready in just under 10 minutes if you have the rice made already. Or, make it in just 20 minutes all from scratch!

        4. Vegan Chickpea Lemon Rice

          Bam’s Kitchen

          Chickpeas (also known as garbanzo beans) are a great source of B vitamins, protein, fiber, and trace minerals. They even contain a little bit of healthy fats too! Here in this recipe, they’re paired with rice which is another good source of many minerals as well as a good source of complex carbohydrates. Make this Vegan Chickpea Lemon Rice ahead, and keep it in the fridge so you can have it ready to go anytime you want it!

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          5. Steamed Turmeric Salmon With Peppered Veggies

            The Soulful Spoon

            Fish and vegetables make a great combo when it comes to protein, fiber, and healthy fats. This recipe for Steamed Turmeric Salmon With Peppered Veggies is quick to prepare, low in sodium, heart-healthy, and also a very filling option that won’t weigh you down!

            6. Garden Tuna Salad Sandwich

              Country Living

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              Tuna salad sandwiches are a favorite quick lunch recipe for many, and this unique recipe takes things to a fresher flavor level with some garden herbs, fennel, apple, and fresh greens. Forget the pickles and try something new with your tuna salad!

              7. Veggies in the Raw Bistro Box

                The Skinny Fork

                Bistro boxes are another favorite among many people, and it’s easy to make a healthy bistro box with your favorite fruits, veggies, nuts, seeds, protein source, and whole grains if you choose. Try this tasty version out, created by The Skinny Fork blog!

                Remember, lunch can be whatever you want it to be, so think outside the box. Have breakfast for lunch, dinner for lunch, or just have a mixed bag of healthy foods you enjoy. Quick, easy, and healthy is the name of the game—don’t overthink it!

                For more healthy lunch ideas that are anything but boring, check out these 20 non-sandwich recipes and give one a try!

                Featured photo credit: The Soulful Spoon/ Heather McClees via heathermcclees.com

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                Last Updated on May 21, 2020

                The Top Fad Diets That Are Actually Worth the Hype

                The Top Fad Diets That Are Actually Worth the Hype

                You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

                Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

                Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

                An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

                Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

                1. The Paleo Diet

                The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

                The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

                In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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                How Your Health Can Change With Paleo

                The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

                With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

                It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

                Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

                2. Whole30

                The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

                With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

                During the month you are eliminating:

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                • sugar
                • alcohol
                • legumes
                • grains
                • dairy
                • soy

                Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

                At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

                Finding Out How Food Impacts You

                Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

                With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

                This diet will help you regain your love of food… in a healthy way!

                3. The Mediterranean Diet

                The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

                For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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                With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

                • Fruits & vegetables
                • Whole grains
                • Legumes & nuts
                • Replacing butter with olive oil
                • Using herbs and spices instead of salt
                • Eating fish and poultry at least twice a week
                • Moderate amounts of red wine

                Help Your Heart & Overall Health With A Mediterranean Diet

                Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

                With all these benefits, this is definitely a “fad diet” that’s worth the hype.

                4. The Alkaline Diet

                The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

                The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

                Pros & Cons With The Alkaline Diet

                The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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                People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

                One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

                Follow These Fads for Better Health and Wellness

                There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

                The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

                What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

                The Big Takeaway:

                Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

                Featured photo credit: Dan Gold via unsplash.com

                Reference

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