By Colleen Bailey, MS, RDN, LD
It’s that time of year again – back to school! Whether you’re juggling high school chemistry or diving into the working world, we know how challenging it can be to stay on top of your lunch game. But fear not, because we’ve got you covered with 5 delicious, healthy, and super easy lunch recipes that will keep you fueled throughout your day.
We aim to have a
protein, starch, & a veggie
at lunch to ensure we'll be mentally & physically satisfied for hours. Remember, it’s all about finding that perfect balance
between nutrition and enjoyment in your
meals. Let’s dive in and get those taste
buds tingling!
1.Chicken Salad with Crackers and Celery
Crunchy, creamy, and oh-so-satisfying! Starting off our list is a classic: chicken salad paired with crackers and celery. This refreshing combo is perfect for a light and satisfying lunch that won’t weigh you down during your afternoon classes or meetings. Plus, it’s effortless to pack and enjoy on the go!
Ingredients:
• 1 can (12.5 oz) low sodium chicken breast, drained & rinsed
• 1/2 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1/4 teaspoon black pepper (adjust to taste)
• 1/4 teaspoon garlic powder (or 1 small clove, minced)
• 1 teaspoon dried or fresh dill
• 1/4 cup red onion, finely chopped
• 1/3 cup celery, finely chopped
• side of whole wheat crackers and celery
Instructions:
1. Prepare the Dressing:
• In a medium bowl, combine the Greek yogurt, Dijon mustard, lemon juice, black pepper, garlic powder (or minced garlic), and dill. Stir until well mixed.
2. Add the Chicken and Vegetables:
• Add the canned chicken, breaking it up with a fork into bite-sized pieces.
• Stir in the chopped red onion and celery.
3. Mix and Serve:
• Gently fold all the ingredients together until everything is coated in the dressing.
• Taste and adjust seasoning if needed (e.g., more pepper or lemon juice).
• Serve with a side of whole wheat crackers and celery.
2. Taco Bowl
Spice up your lunchtime routine!
Next up, we have a fiesta in a bowl: the taco bowl! Packed with vibrant veggies, protein-rich turkey, and zesty salsa, this versatile meal is a symphony of flavors and textures that will keep you coming back for more. Say adios to boring lunches and hola to this exciting dish!
Ingredients:
• 1 lb lean ground turkey
• 1 packet low sodium taco seasoning (or homemade seasoning: 1 tsp chili powder, 1/2 tsp cumin, 1/2 tsp garlic powder, 1/2 tsp paprika, 1/4 tsp salt)
• 1 cup cooked brown rice
• 2 cups romaine lettuce, chopped
• 1 avocado, sliced or diced
• 1/2 cup salsa
• 1/4 cup plain Greek yogurt (as a healthier sour cream substitute)
• Optional toppings: shredded cheese, cilantro, lime wedges
Instructions:
1. Cook the Ground Turkey:
• In a skillet, cook the ground turkey over medium heat until browned and fully cooked (about 8–10 minutes).
• Add the taco seasoning and 1/4 cup of water, stirring until the turkey is well-coated and simmering. Let it cook for another 2–3 minutes.
2. Prepare the Bowl:
• Divide the cooked brown rice between serving bowls.
• Layer the chopped lettuce over the rice.
3. Assemble the Toppings:
• Top the lettuce with the seasoned ground turkey.
• Add sliced avocado, a spoonful of salsa, and a dollop of plain Greek yogurt.
4. Optional Add-ons:
• Sprinkle shredded cheese, cilantro, or squeeze a bit of lime juice over the top for extra flavor.
5. Serve:
• Enjoy your taco bowl as a balanced, flavorful, and customizable meal!
3. Mediterranean Quinoa Bowl with Grilled Chicken
Transport your taste buds to the Mediterranean! Looking for a lunch that’s both nourishing and exotic? Look no further than the Mediterranean quinoa bowl with grilled chicken. Brimming with colorful veggies, protein-packed quinoa, and tender grilled chicken, this bowl is a celebration of fresh, wholesome ingredients that will leave you feeling satisfied and energized.
Ingredients:
• 1 cup quinoa, cooked
• 1 grilled chicken breast, sliced
• 1/4 cup red onion, thinly sliced
• 1/2 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup feta cheese, crumbled
• 1 tablespoon olive oil
• 1 tablespoon red wine vinegar (or lemon juice)
• 1 teaspoon dried oregano
• Salt and pepper to taste
Instructions:
1. Cook the Quinoa:
• Cook 1 cup of quinoa according to package instructions. Let it cool slightly after cooking.
2. Prepare the Dressing:
• In a small bowl, whisk together the olive oil, red wine vinegar (or lemon juice), oregano, salt, and pepper.
3. Assemble the Bowl:
• In a large bowl, combine the cooked quinoa, red onion, cucumber, cherry tomatoes, and olives.
• Drizzle the dressing over the mixture and toss to combine.
4. Add Protein and Toppings:
• Top the quinoa salad with grilled chicken slices and crumbled feta cheese.
5. Serve:
• Divide the Greek quinoa mixture into individual bowls and enjoy!
4. Grilled Chicken Caesar Salad Wrap
A handheld twist on a timeless favorite!
Craving a lunch that’s both convenient and delicious? Meet the grilled chicken Caesar salad wrap! This handheld delight combines the classic flavors of a Caesar salad with juicy grilled chicken, all wrapped up in a cozy tortilla for a lunchtime experience that’s equal parts comforting and satisfying.
Ingredients:
• 1 large whole wheat or regular tortilla wrap
• 1 grilled chicken breast, sliced
• 1/2 cup romaine lettuce, chopped
• 1/4 cup cherry tomatoes, halved (optional)
• 2 tablespoons Caesar dressing
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon croutons, crushed (optional, for crunch)
• Salt and pepper to taste
Instructions:
1. Grill the Chicken:
• If not already grilled, season the chicken breast with salt and pepper, and grill until cooked through (about 6–7 minutes per side). Let it rest for a few minutes, then slice into thin strips.
2. Assemble the Wrap:
• Warm the tortilla wrap in a pan or microwave for a few seconds to make it pliable.
• Spread the Caesar dressing evenly over the center of the tortilla.
3. Add Fillings:
• Layer the chopped romaine lettuce, grilled chicken slices, cherry tomatoes (if using), Parmesan cheese, and crushed croutons onto the wrap.
4. Wrap It Up:
• Fold in the sides of the tortilla and roll it up tightly to form a wrap.
5. Serve:
• Slice the wrap in half and enjoy!
5. Adult Lunchable
Dive into a world of snacking delights! Last but not least, we have the ultimate lunchtime treat: the snack plate. Packed with an assortment of your favorite fresh fruits, crunchy veggies, wholesome nuts, and creamy hummus, this customizable plate is a delightful way to nibble on a variety of flavors and textures while staying satisfied and fueled for the rest of your day.
Ingredients:
• 2 hard-boiled eggs, peeled and halved
• 1/2 cup berries
• 1/2 cup carrot sticks
• 1/2 cup cucumber slices
• 2 tablespoons hummus or cottage cheese
• 1/4 cup almonds
Instructions:
1. Prepare the Ingredients:
• Peel and halve the hard-boiled eggs.
• Wash and slice the carrots and cucumbers into sticks or rounds.
2. Assemble the Snack Plate:
• Arrange the hard-boiled eggs, berries, carrot sticks, and cucumber slices on a plate.
• Place the hummus or cottage cheese in a small dipping bowl or directly on the plate for the veggies and crackers.
3. Serve:
• Enjoy this colorful, satisfying snack plate!
Wrapping Up
Whether you’re a college student running between classes or a young professional tackling a busy workday, these 5 healthy back-to-school lunch recipes are designed to make your life easier and more delicious. Wave goodbye to food stress and hello to food freedom with these flavorful, nutritious, and easy-to-make meals that celebrate the joy of Intuitive Eating and finding balance through nourishing your body.
For even MORE guidance on building a balanced lunch, you can purchase our newest nutrition guide: Building a Balanced Lunch + 10 Lunch Recipes. So, what are you waiting for? Dust off your apron, raid your kitchen for these simple ingredients, and get ready to whip up these mouthwatering meals that will transform your lunch hour into a delightful experience every day. Here’s to happy, healthy eating!
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