While I try not to play favorites, lunch is one of my favorite meals of the day. It’s a great opportunity to load up on protein and other nutrients that will sustain you throughout the second half of the day, and there are endless options no matter what you’re craving. There really are so many ways to create a healthy and filling lunch combination! I know that it can be easy to get ‘stuck’ eating the same meals that you typically make and it’s also important to switch it up from time to time. That’s why I wanted to share some different ways to put together a balanced lunch along with some of my favorite recipes that you’ll love and can whip up without investing too much time in case you’re looking for some inspiration!
What are some key aspects to a balanced lunch?
Some of the most important factors to any balanced lunch include high quality sources of protein, vegetables, healthy carbs and fat. And as always, have fun with it by incorporating foods and spices you love! Here are a few examples of the basics when building a filling and nutritious lunch:
Here’s what’s in the Egg Combo:
-Romaine lettuce
-Hard boiled eggs
-Shredded carrots
-Red onion
-Tomato
-Bleu cheese
+ Seasoning & dressing of choice
Here’s what’s in the Salmon Combo:
-Brown rice
-Baked wild-caught salmon
-Edamame
-Roasted sweet potato
-Sautéed mushroom
-Sesame seeds
+oil & seasoning
Here’s what’s in the Chicken Combo:
-Spinach
-Grilled chicken
-Roasted cauliflower
-Cucumber
-Cooked beets
-Feta
+oil & seasoning
Here’s what’s in the Shrimp Combo:
-Quinoa
-Shrimp
-Roasted asparagus
-Bell pepper
-Corn
-Avocado
+seasoning
What to do:
1- Prepare your base, protein of choice, vegetables, and healthy fat.
2- Place it all on a plate and enjoy!
What about lunches on-the-go?
So now that we’ve established the most important aspects of building a blanched lunch, let’s look at some other delicious combinations that are perfect for when putting together lunch boxes on-the-go. Bento boxes are great for when eating lunch out and about. Not only are they cute AF, but bento boxes are a great way to pack delicious and healthy meals ahead of time that will keep you on track with your goals. Here are a few of my favorite lunch box combinations:
What’s in the Classic:
-2 veggie egg cups
-Celery with peanut butter
-Blueberries & blackberries
⠀
What you’ll need for the Italian:
-Prosciutto
-Grape tomatoes & mozzarella balls
-Mixed greens salad
⠀
What you’ll need for the Southwest:
-Seasoned ground beef and cauliflower rice
Sautéed in olive oil
-Guacamole
-Bell pepper slices
⠀
What you’ll need for the Greek:
-Seasoned chicken thigh
-Quinoa salad
-Kalamata and green olives
⠀
What you’ll need for the Protein Packed:
-2 hard boiled eggs
-Edamame and raw almonds
-Apple slices with almond butter
⠀
What you’ll need for the Smoked Salmon:
-Smoked salmon
-High fiber crackers
-Cucumber, carrots & hummus
Some of my favorite at-home lunch recipes
While bento boxes can be the perfect solution if you have a busy schedule during the day, there are plenty of quick, easy and flavor-packed lunches you can make at home if that’s more your jam. From poke bowls to wraps, I got you covered with these 6 lunch ideas:
Protein-Packed Poke Bowl
Let’s be real! Poke bowls are straight up delicious, aesthetically pleasing, and come loaded with nutrients. I know it may seem intimidating at first, but poke bowls are actually pretty easy to make and can be prepared with almost any combination of colorful whole-food ingredients. Just make sure to check with your fishmonger that you’re getting sushi-grade fish and that it’s safe to eat raw.⠀
Here’s what you’ll need for the poke bowl:
4oz ahi tuna
1 cup brown rice
¼ cup edamame
¼ cup carrots
¼ cup cucumber
¼ cup red cabbage
¼ cup avocado
⠀
Optional sauces/toppings:
Coconut aminos or soy sauce
Sesame seeds
Tahini sauce
Olive oil if you want to sauté the purple cabbage
⠀
Here’s what to do: ⠀
1- Cook the brown rice according to package instructions.
2- Chop up all of the vegetables and tuna.
3- Sauté the purple cabbage in olive oil for a few minutes if your prefer it cooked.
3- Add the cooked brown rice to a bowl.
4- Top with the rest of the ingredients.
5- Add your fav sauce.
6- Enjoy!
5 Ingredient Lunch Recipe using Pantry Items Only
While making lunch with fresh produce or animal protein is always a good choice, I thought I’d include a super easy recipe that you can make with ingredients in your pantry! This recipe is great as a side dish too if you want to add extra protein or veggies to the mix.
Here’s what you need:
(Makes about 6 servings, a little over a cup each)
1 can black beans
1 can corn
1 cup dry quinoa
1/4-1/2 cup salsa
3 tbsp olive oil
Sea salt (optional)
What to do:
1- Cook the quinoa according to the package.
2- Drain and rinse the can of corn & black beans.
3- Combine the quinoa, corn, blacks & olive oil in a bowl.
4- Add sea salt or desired seasoning.
5- Store in fridge & add salsa when ready to eat.
Pre-made lunch with the help of Daily Harvest:
Sometimes you just want to save on time and energy when it comes to thinking up and making lunch. That’s why Daily Harvest pre-made meals can be so helpful! The best part is, you only have to prep a protein source of choice and optional fun veggie to make it a well-rounded meal.
What you need:
1 Daily Harvest Bowl
1 protein of choice, like eggs or chicken
Option to add an extra veggie but definitely not necessary
What to do:
1 – Add ingredients of daily harvest to a pan. Cook for 4-6 minutes (adding 1-2 tbsp water if necessary).
2 – While that’s cooking, cook your protein in a separate pan.
3 – Once ready, add to a plate and enjoy!
Shrimp Tacos for 2 (or meal prepped for another day)
I always like incorporating different types of seafood when I can and I thought what better way than with this easy shrimp, avocado taco combination. The best part is, it makes 4 tacos so you can share with a friend or save extras for later. This was also my first time trying Siete Foods almond flour tortillas and I have to say they are a winner! If you’re looking for gluten-free, grain tortillas definitely give them a try. Full recipe below:
What you need:
(makes 4 tacos)
1 large avocado
4 almond flour tortillas
1/4 cup red onion, chopped
1/2 cup cherry tomatoes, cut into pieces
2 tbsp cilantro
6-8oz shrimp
2 tsp olive oil
Seasoning mix of choice
What to do:
1 – Add olive oil to a hot pan
2 – Add the shrimp and seasoning mix in. Cook for about 4-5 minutes (until shrimp is totally pink and opaque).
3 – Remove tails and set aside.
4 – Mash the avocado with a fork and evenly distribute between tortillas
5 – Add the shrimp, onion & tomatoes
6 – Top with cilantro and enjoy!
Wraps 6 Ways
Wraps make a great lunch and can be a great way to pack in nutrients from whole foods while enjoying a tasty and filling meal. Plus, they can be customized to fit your preferences! One important thing to note when choosing your tortilla is that many traditional tortillas have little-to-no nutrients intact due to the way the grain is processed and bleached. A better choice would be something like the Ezekiel sprouted tortilla or almond flour tortilla like Siete’s or even whole wheat wrap that has more beneficial nutrients intact and is minimally processed.
What you need for the Southwest:
Tortilla
Seasoned steak
Mashed avocado
¼ cup corn
¼ cup black beans
¼ cup shredded cheese
Handful of cherry tomatoes
What you need for the Veggie Wrap:
Tortilla
2-3 slices Beefsteak tomato
Arugula
¼ cup red onion
5-6 cucumber slices
¼ cup shredded carrot
¼ cup hummus
What you need for the Italian Wrap:
Tortilla
¼ cup pesto
3-4 pieces prosciutto
Artichoke hearts
Roasted red pepper
Basil
4-5 mozzarella balls
What you need for the Classic:
Tortilla
Organic turkey slices
Gouda
¼ cup avocado
¼ cup white onion
2-3 slices beefsteak tomato
Butter lettuce
Sauce like mustard
What you need for the Thai Peanut:
Tortilla
Seasoned chicken
¼ cup purple cabbage
¼ cup shredded carrot
¼ cup peanuts
Red bell pepper
Spinach
Cilantro to taste
Sauce like coconut aminos
What you need for the Breakfast Wrap:
Tortilla
2 eggs
Cherry tomatoes
Spinach
Mushrooms
¼ cup roasted sweet potato
1 tbsp feta
What to do:
1- Prepare roasted sweet potato if making the breakfast wrap and saute the spinach, mushrooms & tomatoes if making the breakfast wrap.
2- If using hummus, pesto or mashed avocado, spread it on the tortilla.
3- Add the other ingredients to your heart’s desire.
4- Dig in!
As always I hope these are helpful! Let me know which combo is your favorite in the comments!
Xx,
Amanda
