HEALTH RECIPES

Healthy Lunch Recipes That Will Get You Through the Rest of the Day

healthy lunch recipes

The perfect lunch is something you’ll always look forward to after surviving the first half of the day. It should also keep you full for the rest of the day up until dinner. In this case, your noontime meal needs to be filling while being a healthy treat as well. You can’t go wrong with easy-to-make lunch recipes that you can quickly pack and go.

The following recipes are under 400 calories, and you can mix and match ingredients according to your liking. Here’s to power lunches that you can pack for your kids or bring to the office. Enjoy!

 

Recipe 1: Garden Veggie Pizza Supreme

Servings: 12

Prep time: 5 minutes

Cooking time: 15 minutes

(Nutritional Info: 75 kcal, 4.8 grams fat, 6 grams carbohydrates, 1.8 grams protein, 164 mg sodium, 15 mg cholesterol)

Ingredients:

–    2 medium-size pre-made pizza crusts

–    ½ cup chopped green onions

–    ½ cup fresh broccoli, chopped

–    ½ cup chopped green bell pepper

–    ½ chopped red bell peppers

–    2 carrots, finely chopped

–    1-ounce package Ranch-style dressing mix

–    One 8-ounce package cream cheese, softened

Instructions:

  1. Preheat oven to 190 degrees Celsius (375 degrees Fahrenheit)
  2. Bake pizza crusts according to package instructions, or until golden brown.
  3. Set aside pizza crusts after baking and allow to cool.
  4. Mix ½ of the ranch dressing mix and cream cheese in a medium-sized bowl. You can adjust the amount of dressing mix according to taste.
  5. Spread the cream cheese and dressing mixture all over the pizza crusts.
  6. Top off with green onions, broccoli, red bell pepper, green bell pepper, and carrots.
  7. You can serve the pizza immediately or allow to chill in the refrigerator before serving.

Note: You can adjust this recipe by adding your favorite veggies to the mix.

 

Recipe 2: Barbecue Tuna Fritters with Green Onions

Servings: 2

Prep time: 5 minutes

Cooking time: 20 minutes

(Nutritional Info: 395 kcal, 18.7 grams fat, 27.9 grams carbohydrates, 28.3 grams protein, 373 mg sodium, 118 mg cholesterol)

Ingredients:

–    One 6-ounce can light tuna in water, drained

–    2/3 cup quick-cooking oats

–    1 egg

–    3 tablespoons chopped green onion

–    3 tablespoons barbecue sauce

–    ½ teaspoon dried savory

–    ½ teaspoon hot pepper sauce, to taste

–    2 tablespoons vegetable oil

–    1 pinch salt

Instructions:

  1. Mix tuna, oats, and egg in a medium-sized bowl.
  2. Add in salt, dried savory, hot pepper sauce, green onion, and barbecue sauce. Mix all of the ingredients well.
  3. Turn the stove over medium heat and heat oil in a large skillet.
  4. Pour spoonfuls of tuna mixture into the skillet. Slightly flatten the tuna patties into the pan. Take note that the tuna patties should be a bit small to ensure that they hold together better.
  5. Cook the patties for about three minutes, or until they are browned on each side.

 

Recipe 3: Grilled Veggie Sandwich Overload

Servings: 4

Prep time: 30 minutes

Cooking time: 20 minutes

(Nutritional Info: 393 kcal, 23.8 grams fat, 36.5 grams carbohydrates, 9.2 grams protein, 623 mg sodium, 22 mg cholesterol)

Ingredients:

–    Two 4 x 6-inch focaccia bread pieces, split horizontally

–    1 small yellow squash, sliced

–    1 red onion, sliced

–    1 small zucchini, sliced

–    1 cup sliced bell peppers

–    ½ cup crumbled feta cheese

–    ¼ cup mayonnaise

–    1 tablespoon lemon juice

–    1/8 cup olive oil

–    3 cloves garlic, minced

Instructions:

  1. Mix lemon juice, minced garlic, and mayonnaise in a bowl. Set aside to cool in the refrigerator.
  2. Preheat the grill on high heat.
  3. Brush each side of the vegetables with olive oil. Brush the grill grates with oil as well.
  4. Place zucchini and bell peppers on the middle of the grill.
  5. Place the squash and onion pieces around the first set of veggies.
  6. Grill the veggies for about 3 minutes on each side. Note that the peppers may take longer to grill.
  7. After grilling set the veggies aside to cool.
  8. Spread the mayonnaise mixture on the insides of the bread.
  9. Sprinkle feta cheese on top.
  10. Place the bread on the grill with the cheese side up. Warm the bread and let the cheese melt. Check the bread carefully so that the bottoms don’t burn.
  11. Remove the bread from the grill and top with vegetables.
  12. Serve the open-faced sandwiches while the cheese is still oozing. Yum!

Healthy Lunch Recipes

Recipe 4: BLT Salad With Delish Dressing

Servings: 4

Prep time: 20 minutes

Cooking time: 20 minutes

(Nutritional Info: 306 kcal, 23 grams fat, 14.1 grams carbohydrates, 12 grams protein, 479 mg sodium, 222 mg cholesterol)

Ingredients:

Salad:

–    4 hard-boiled eggs

–    4 slices of bacon, cooked and chopped

–    1 ½ cups grape tomatoes, halved

–    8 cups mixed greens

Dressing:

–    2 teaspoons coarse-grain mustard

–    2 tablespoons finely chopped sweet onion

–    1 ½ tablespoons honey

–    2 tablespoons apple cider vinegar

–    ¼ cup olive oil

–    ¼ teaspoon ground black pepper

–    ¼ teaspoon salt

Instructions:

  1. For the salad, finely chop 2 eggs. Slice the remaining 2 eggs.
  2. Mix the finely chopped eggs, bacon, tomatoes, and mixed greens in a large bowl.
  3. For the dressing, mix pepper, salt, mustard, onion, honey, and apple cider vinegar in a small bowl. Whisk in the oil slowly.
  4. Toss the dressing with the salad.
  5. Garnish the salad with the egg slices.
  6. Serve fresh. Enjoy!

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