Are you trapped rut with your lunches, uncertain of how to break the pattern of dull sandwich after a boring sandwich? You’re not alone yourself. It’s simple to get set in your ways and revert to old habits daily, particularly when you’re rushed for time. However, the “usual” become bored fast and, even worse, does not enable you to incorporate the diversity of healthy meals your body needs to be adequately fed.
What’s the big deal about variety? The previous study has indicated that eating a more comprehensive range of nutritious meals (up to 17) was associated with a 42 percent decreased risk of dying from any cause when compared to eating fewer healthy foods (eight or fewer).
According to the USDA’s MyPlate, a well-balanced and healthy dinner covers half of your dish with fruits and veggies and the other half with whole grains and high protein, with a side of dairy to round things out. If your current lunch routine consists of Wonder bread and a few slices of bologna, it’s time to shake things up while still maximizing your nutrition. To spice up your lunchtime routine, consider the following suggestions.
1. Greek Chickpea Salad
Not every salad requires lettuce, which is a good thing since many leafy greens (except kale) may wilt if packed ahead of time. This Mediterranean-inspired option makes a substantial vegetarian lunch using canned chickpeas. According to the USDA, a 23-cup serving of chickpeas contains over 10 grams (g) of protein. According to Today’s Dietitian, give the beans a good washing to remove the liquid they’re packed in as well as around 40% of the salt. If you don’t have chickpeas, any canned bean will suffice.
The Recipe Combination 12 cucumber (chopped), two tablespoons (tbsp) crumbled feta cheese, two tablespoons (tbsp) chopped kalamata olives, two tablespoons (tbsp) sun-dried tomatoes, a few slices of red onion, and 12 tablespoons (tbsp) Italian dressing
Nutritional information per serving: 340 calories, 17 grams of fat (4 grams of saturated fat), 12 grams of protein, 40 grams of carbohydrates, 9 grams of fiber, 11 grams of sugar (0 grams added sugar), and 860 milligrams of sodium.
2. Buddha Bowl
This one-dish supper will make you feel as zen as the name suggests since it’s straightforward to prepare and a mainstay for any plant-based diet. You can use any colored vegetable, whole grain, or legume, making it an excellent way to use up leftovers or fresh food towards the end of its life. Plus, if you add fermented foods like kimchi, you’ll obtain a perfectly healthy amount of probiotic bacteria, which has been related to digestive health and other prospective benefits, according to a Today’s Dietitian article. Use this meal as a starting point for constructing your own bowl with everything you have on hand or desire.
The Recipe: ½ cup cooked quinoa, 1 cup chopped kale, ½ cups shelled edamame, one shredded carrot, and ¼ cup kimchi in a large mixing bowl, top with one tablespoon olive oil, 2 tbsp lemon juice, plus salt and pepper to taste
Per serving, there are 370 calories, 20 grams of fat (2.5 grams of saturated fat), 15 (grams) of protein, 37 (grams) of carbs, 9 grams of fiber, 7 grams of sugar (0 grams added), and 490 milligrams of sodium.
3. Mexican Lettuce Wraps
Lettuce wraps are often made with Asian-inspired ingredients, but they may also be a terrific way to use up leftovers from Taco Tuesday. By combining ground beef and beans, you may reduce your saturated fat intake while increasing your fiber intake. According to the USDA, avocado, another vital source of fiber with around 5 g per 12-cup serving, is also high in heart-healthy monounsaturated fats. When selecting lettuce, choose one bigger and withstand a little weight from the other ingredients, such as Bibb or iceberg. Separate the lettuce leaves and construct the wraps right before eating.
The Recipe: arrange 3 to 4 washed and dried lettuce leaves. Fill with ¾ cup cooked seasoned ground turkey taco (approximately 3 ounces), ½ cup rinsed low-sodium black beans, ½ cup thawed frozen corn, ½ cup chopped tomatoes, and 3 tbsp shredded cheddar cheese.
460 calories per serving, 17g fat (6g saturated fat), 39g protein, 4g carbohydrates, 12g fiber, 6g sugar (1g added), 710mg sodium
4. Bento Box
A bento box has a beautiful aesthetic appeal (a lunchbox with multiple small compartments popularized in Japan). Furthermore, since bento boxes are often served cold, or room temperature, assembling them requires minimum prep work and effort. The most nutritious and satiating bento boxes include fruits and vegetables for fiber as well as a healthy dose of protein, both of which will keep you feeling full until your next dish and may help reduce how much you eat later in the day. (1)
The recipe: Place ¼ cup hummus, one carrot chopped into sticks, ½ cup cucumber rounds, 1 cup varied fresh berries, and ½ cup plain, nonfat Greek yogurt in a bento box container or multiple small containers.
300 calories per serving, 7g fat (1g saturated fat), 20g protein, 45g carbohydrates, 9g fiber, 21g sugar (0g added), 360mg sodium
5. Banana Peanut Butter ‘Sushi’
Even if you do not like raw fish, this sushi-shaped substitute is as entertaining to eat as it is tasty. Choose a nut butter that comprises nuts and salt to avoid unwanted added sugar or chemical stabilizers. According to USDA statistics, peanut butter is a fantastic protein and heart-healthy fat. Furthermore, eating three bananas per week was connected with a 5% decreased chance of acquiring type 2 diabetes. (2)
The Recipe: Spread 2 tbsp natural peanut butter on a whole-wheat soft taco tortilla, then arrange one medium banana over the tortilla. Wrap the tortilla up and cut it into “sushi” rounds. Optional: Before wrapping up, add 1 tbsp small semi-sweet chocolate chips.
Per serving, 450 calories, 20 grams of fat (2.5 grams of saturated fat), 12 grams of protein, 59 grams of carbohydrates, 8 grams of fiber, 20 grams of sugar (4 grams added), and 470 milligrams of salt.
6. Cucumber-Hummus-Turkey Roll-Ups
These sushi-style rolls are ideal for snacking. You may modify the taste of the hummus you use or try different veggies – carrots, bell peppers, and sprouts are all excellent options. To add even more protein, wrap them up with a piece of deli turkey or leftover chicken breast.
The Recipe: Cut a cucumber into 5 to 6 long, flat sheets by slicing it thinly lengthwise. Spread 1 tbsp hummus on each top with a few thin slices of bell pepper and fresh dill. Place half a deli turkey slice (or leftover chicken breast) on top of each, wrap up, and serve. Use a toothpick to secure and remove immediately before eating.
Nutritional information per serving: 330 calories, 9 grams of fat (1.5 grams of saturated fat), 26 grams of protein, 39 grams of carbohydrates, 7 grams of fiber, and 13 grams of sugar (3g added), Sodium content: 890mg
7. Mason Jar Salad
Quart-sized mason jars are ideal for packing salads for a quick lunch. Simply stack your ingredients, starting with the dressing at the bottom, so it doesn’t contact your greens until you’re ready to eat it. Then mix it up, take off the top, and enjoy. Tuna is a fantastic resource of lean protein, and types packed in water rather than oil have fewer calories. According to the FDA, light tuna (also known as skipjack) has less mercury, a known toxin, than white or albacore kinds and may be safely ingested up to three times per week.
The Recipe: Layer 1 can of drained low-sodium tuna, two teaspoons olive oil, two tablespoons white wine vinegar, 12 sliced red bell pepper, one shredded carrot, one diced roasted beet, and 2 cups baby spinach in a quart-sized mason jar. Refrigerate the mason jar until ready to serve.
Information per serving: 320 calories, 11 grams of fat (1.5 grams of saturated fat), 36 grams of protein, 23 grams of carbohydrates, 8 grams of fiber, 11 grams of sugar (0 grams added), and 590 milligrams of salt.
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