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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 March 13, 2019

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                Have you gotten into a rut before? Or are you in a rut right now?

                You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                1. Work on the small tasks.

                When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                2. Take a break from your work desk.

                Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                3. Upgrade yourself

                Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                4. Talk to a friend.

                Talk to someone and get your mind off work for a while.

                Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                5. Forget about trying to be perfect.

                If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                6. Paint a vision to work towards.

                If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                7. Read a book (or blog).

                The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                Check out the best selling books; those are generally packed with great wisdom.

                8. Have a quick nap.

                If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                9. Remember why you are doing this.

                Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                10. Find some competition.

                Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                11. Go exercise.

                Since you are not making headway at work, might as well spend the time shaping yourself up.

                Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                12. Take a good break.

                Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                More Resources About Getting out of a Rut

                Featured photo credit: Joshua Earle via unsplash.com

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