7 Days of Healthy Lunches

by in Healthy Recipes, January 26, 2014

soup and sandwich

The hustle and bustle of everyday life may have you skimping on lunch. But having a set plan can help bring order to the most hectic of schedules. Here is one week of delicious lunches.

Day 1: Hummus and Veggie Sandwich
Start your week with a Meatless Monday sandwich that can be tossed together in 5 minutes.

Recipe: The Easiest Veggie Sandwich

Day 2: Frittata
Salads and sandwiches aren’t your only choice when it comes to bagged lunches. Get creative by packing a slice of quiche or frittata. Pair with a side salad and fruit for a perfectly satisfying meal that your co-workers will be drooling over.

Recipe: Broccoli and Cheddar Frittata

Day 3: Grilled Chicken Salad
Get over the mid-week slump with a refreshing salad. Cut prep time by cooking proteins (like chicken and beef) the night before or using leftovers. If you’re taking the salad to work, pack the dressing on the side and stir right before digging in.

Recipe: Friday’s Special Grilled Chicken Salad with Honey-Orange Dressing

Day 4: Roast Beef Sandwich
Roast beef can absolutely be a healthy choice. Dig into Ellie’s recipe, which uses a combo of Greek yogurt, horseradish and a touch of mayo to cut down on fat without skimping on flavor.

Recipe: Roast Beef Sandwich with Watercress and Horseradish Mayonnaise

Day 5: Vegetarian Burrito
Celebrate Friday with these scrumptious veggie burritos. Make a batch on the weekend and freeze them, so you can grab-and-go for work. Reheat in the microwave for 4 to 5 minutes before eating.

Recipe: Make-It-Don’t-Buy-It Frozen Vegetarian Burritos

Day 6: Tomato Soup and Grilled Cheese
Saturdays are a great day for comfort food. Dig into a warm bowl of tomato soup, and then enjoy an ooey-gooey grilled cheese sandwich – all for around 400 calories.

Recipe: Fresh Tomato Soup with Grilled Cheese (above, from Food Network Magazine)

Day 7: Chicken Quesadillas
Quesadillas provide an easy way to use leftover meats, cheese and veggies. For extra-filling fiber, use whole-grain tortillas.

Recipe: Easy Chicken-Mushroom Quesadillas

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

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Comments (3)

  1. [...] Day 4: Roast Beef Sandwich Roast beef can absolutely be a healthy choice. Dig into Ellie’s recipe, which uses a combo of Greek yogurt, horseradish and a touch of mayo to cut down on fat without skimping …read more [...]

  2. [...] 7 Days of Healthy Lunches Posted on January 26, 2014 by adminshout [...]

  3. fitandhealthy121.com says:

    This is a great post that demonstrates that eating sensibly doesn't necessarily mean filling up on bland, boring food. I think there's something for everyone in these lunches, and all coming in at a sensible calorie count while ensuring enough calories to ensure the body doesn't go into starvation mode. Good, sensible advice, and well worth pursuing for those hoping to improve health and lose weight.

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