When out travelling and grabbing lunch on the go, it can be a challenge to stay ontop of meals, find motivation to get to the gym, …
source
Easy Lunch Ideas for a Busy Day
When the mid-day hunger strikes, preparing a quick and delicious lunch can often feel like a daunting task. Fortunately, with a little creativity and planning, you can whip up a satisfying meal in no time. Here are some easy lunch ideas that are both nutritious and delicious, perfect for busy schedules or a relaxing day at home.
1. Mason Jar Salads
Mason jars are not just for preserving; they’re perfect for salads too! Layer your favorite ingredients in a jar: start with dressing at the bottom, followed by harder vegetables like cucumbers and bell peppers, then grains (quinoa or brown rice), proteins (grilled chicken, chickpeas), and finish with greens like spinach or kale. Shake it up at lunchtime!
Ingredients to Try:
- Mixed greens
- Cherry tomatoes
- Avocado
- Nuts
- Feta cheese
2. Wraps
Wraps are versatile and easy to prepare. Simply take a tortilla or a lettuce leaf and fill it with your choice of protein, veggies, and spreads. Roll it up, and your lunch is ready!
Ingredients to Try:
- Hummus, turkey, spinach, and bell peppers
- Tuna salad with lettuce and sliced cucumbers
- Grilled vegetables and goat cheese in a tortilla
3. Pasta Salad
Pasta salad is another great make-ahead option. Use whole grain or gluten-free pasta and mix in colorful vegetables, proteins, and your favorite dressing.
Ingredients to Try:
- Rotini pasta with cherry tomatoes, spinach, mozzarella, and a balsamic vinaigrette
- Whole grain pasta with broccoli, olives, and feta
- Pesto pasta with grilled chicken and sun-dried tomatoes
4. Quinoa Bowls
Quinoa is a protein-packed grain that acts as a great base for a variety of toppings. Combine it with beans, vegetables, and a tasty dressing for a fulfilling meal.
Ingredients to Try:
- Quinoa topped with black beans, corn, diced tomatoes, and avocado
- Quinoa mixed with roasted vegetables and a lemon-tahini dressing
- Quinoa with grilled shrimp and asparagus
5. Soup and Sandwich Combo
A classic soup and sandwich combo can be incredibly satisfying. Choose a hearty soup and pair it with a simple sandwich.
Ideas to Try:
- Tomato basil soup with a grilled cheese sandwich
- Chicken noodle soup with a turkey and avocado sandwich
- Lentil soup paired with a veggie wrap
6. Egg Muffins
Egg muffins are perfect for those who love breakfast for lunch. Simply whisk eggs with vegetables and cheese, pour the mixture into a muffin tin, and bake. These can be made ahead of time and stored in the fridge.
Ingredients to Try:
- Spinach, sun-dried tomatoes, and feta
- Bell peppers, onion, and cheddar cheese
- Ham and broccoli with Swiss cheese
7. Bento Box
Bento boxes are a fun way to present your lunch. Incorporate a variety of ingredients, from proteins and grains to fruits and veggies, all neatly arranged in a compartmentalized container.
Ideas to Try:
- Grilled chicken, brown rice, edamame, and strawberries
- Sliced turkey, cheese cubes, carrot sticks, and hummus
- Chickpeas, cucumber, cherry tomatoes, and pita bread
Tips for Quick Lunch Prep:
Meal Prep: Spend a couple of hours on the weekend preparing ingredients for quick assembly during the week.
Keep It Simple: Opt for recipes that require minimal cooking or use leftover ingredients from dinner.
Invest in Containers: Having a variety of containers can make it easier to pack and store your lunches.
Add Variety: Rotate your lunch options weekly to keep things exciting and ensure you get a variety of nutrients.
- Stay Hydrated: Pair your lunch with water or a refreshing iced tea to stay hydrated.
Conclusion
Preparing quick and easy lunches doesn’t have to be stressful. With a bit of planning and creativity, you can enjoy healthy, delicious meals without the fuss. Whether you choose to make wraps, salads, or hearty bowls, the possibilities are endless. Happy lunching!
