7 healthy lunch ideas you can make today

7 healthy lunch ideas you can make today

7 healthy lunch ideas you can make today



There is nothing worse than going on a healthy eating regime only to find that you can’t think of what to eat, or what you do have to eat is already getting boring. Take a look at these healthy lunch ideas that will keep you on the right health path while giving your taste buds a treat! Here you go:



Canned salmon gets dress up with avocado, grapefruit sections, onions, beets, and pistachios over a bed of Bibb lettuce.

Calories: 283


4 oz canned salmon
3 cups Bibb lettuce, torn into bite-size pieces
¼ avocado, diced
1 pink grapefruit, sectioned
2 slices red onion
½ cup canned beets, drained and diced
10 pistachio nuts, shelled and chopped
1 Tbsp extra-virgin olive oil
2 Tbsp fresh orange juice
2 tsp white wine vinegar
½ tsp orange zest
½ tsp Dijon mustard
1 large pinch kosher salt
1 large pinch chili powder


1 Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.

2 In a large bowl, combine salmon, lettuce, avocado, grapefruit, onion, and beets. Toss well with dressing.

3 Sprinkle with pistachios

Nutritional Information

  • Calories: 272kcal
  • Calories From Fat: 134kcal
  • Calories From Satfat: 20kcal
  • Fat: 15g
  • Total Sugars: 14g
  • Carbohydrates: 21g
  • Saturated Fat: 2g
  • Cholesterol: 47mg
  • Sodium: 461mg
  • Protein: 17g
  • Insoluble Fiber: 1g
  • Calcium: 219mg
  • Magnesium: 61mg
  • Potassium: 818mg
  • Dietary Fiber: 5g
  • Gram Weight: 378g
  • Mono Fat: 9g
  • Omega3 Fatty Acid: 1g
  • Omega6 Fatty Acid: 1g
  • Poly Fat: 3g
  • Soluble Fiber: 1g
  • Starch: 0g
  • Water: 317g


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Roast beef and horseradish is a match made in flavor heaven. And this quick wrap has less than 200 calories!

Calories: 194

Get the roast beef wrap recipe!



2 (8 ounce) packages fat-free cream cheese, softened 3 1/2 tablespoons prepared horseradish 3 tablespoons Dijon-style mustard 12 (12 inch) flour tortillas
30 spinach leaves, washed with stems removed
1 1/2 pounds thinly sliced cooked deli roast beef
8 ounces shredded Cheddar cheese



Beat the cream cheese, horseradish, and mustard together in a bowl until well blended.

Spread a thin layer of the cream cheese mixture over each tortilla. Arrange spinach leaves evenly over the tortillas. Place two slices of roast beef over the cream cheese. Sprinkle with Cheddar cheese, dividing evenly between tortillas. Starting at one end, gently roll up each tortilla into a tight tube. Wrap with aluminum foil or plastic wrap to keep the rolls tight. Refrigerate at least 4 hours.

To serve for lunch, unwrap and slice into 2 or 3 pieces. Only cut the rolls you will be using that day so the others do not dry out. To serve for parties, unwrap and slice the rolls diagonally into 1 inch sections, and arrange on a serving platter.



Cook an extra chicken breast at dinner and then toss it with strawberries, blueberries, pecans, tomatoes, and spinach. If berries are out of season, frozen ones will work, too.

Calories: 222


Serves 4
Use seasonal berries for this refreshing salad, matching them with tangy goat cheese, roasted red onions, walnuts and tomatoes. Serve this refreshing summer salad alongside grilled chicken or fish.


  • Salad
  • 1 medium red onion, halved and thinly sliced
  • 1 tablespoon canola oil
  • 8 cups (about 12 ounces) spring lettuce mix
  • 1/4 cup walnuts, roughly chopped
  • 1/2 cup yellow grape tomatoes, halved
  • 1 cup mixed seasonal berries, such as strawberries, blackberries, raspberries and blueberries
  • 4 ounces goat cheese, crumbled
  • Vinaigrette
  • 2 tablespoons raspberry or sherry vinegar
  • 1/4 teaspoon lemon juice
  • 1 1/2 teaspoon sugar
  • 1/4 teaspoon fine sea salt
  • 1/4 cup canola oil
  • Pinch sea salt
  • Ground black pepper, to taste
  • 1/4 teaspoon ground black pepper

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Preheat oven to 350°F. Toss onion with canola oil, salt and pepper and place on a rimmed baking sheet. Roast until onion is soft and lightly browned, 15 to 20 minutes. Set aside to cool.

Toss lettuce, walnuts, tomatoes, berries and goat cheese in a large serving bowl.

For the vinaigrette, whisk together vinegar, lemon juice, sugar, salt and pepper. Drizzle in the oil while continuing to whisk, until vinaigrette slightly thickens. Taste and adjust seasoning. Drizzle dressing over salad, add red onion and toss to combine. Serve immediately

Nutritional Info:
Per Serving: 330 calories (250 from fat), 28g total fat, 6g saturated fat, 10mg cholesterol, 470mg sodium, 16g carbohydrates, (5 g dietary fiber, 8g sugar), 8g protein.




For a satisfying lunch, layer sliced chicken breast, black forest ham, and Swiss cheese on a wheat roll and serve with marinara sauce on the side.

Calories: 292


(16-ounce) package chicken tenders, rinsed and patted dry
1/2 cup prepared pesto
1/2 cup mayonnaise
1 (16-ounce) loaf ciabatta bread, sliced in half horizontally
4 slices pre-sliced mozzarella
1 cup baby arugula or spinach, rinsed and patted dry
2 tomatoes, sliced


In a plastic bag, combine chicken tenders and 1/4 cup of pesto, set aside and let sit for 15 minutes.
In a small bowl, stir together 1/4 cup pesto and mayonnaise. Spread mixture on both sides of ciabatta; set aside.
Preheat an oiled grill pan over medium-high heat. Grill chicken tenders 5 minutes per side. Remove and let rest for 5 minutes. Turn the heat down to medium and re-oil the grill pan.
Place cheese on both halves of bread. Add arugula, then tomato, then basil leaves, then pesto chicken to bottom piece. Top with top half of bread. Place onto the grill pan and place a heavy pan on top of the sandwich. Grill for 3 minutes per side or until cheese starts to melt.
Cut into 4 portions and serve.
Recipe courtesy of Sandra Lee, 2008



7/10 ,

Liven up a standard chicken quesadilla with goat cheese, corn, and cilantro.

Calories: 331

Ingredients for Chicken Goat Quesadillas

1/2 cup fat-free, less-sodium chicken broth
2 tablespoons chopped cilantro
2 tablespoons fresh lime juice
2 tablespoons extravirgin olive oil
2 jalapeño peppers, sliced
1 (6-ounce) skinless, boneless chicken breast half
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 medium onion, cut into 1/4-inch slices
Cooking spray
3 (8-inch) fat-free flour tortillas
6 tablespoons (3 ounces) crumbled soft goat cheese
1 tablespoon chopped fresh cilantro
4 teaspoons fat-free sour cream
Cilantro sprigs (optional)
Lime wedges (optional)


Combine first 5 ingredients in a blender or food processor; process until smooth. Place chicken in a zip-top plastic bag. Add broth mixture. Seal and marinate in refrigerator 2 hours, turning bag occasionally.

Preheat grill.

Remove chicken from bag; discard marinade. Sprinkle chicken with salt and pepper. Place chicken and onion on grill rack coated with cooking spray. Grill onion 3 minutes on each side or until onions are browned. Grill chicken 6 minutes on each side or until done. Cool 5 minutes. Cut chicken into very thin slices.

Preheat oven to 400°.

Place 1 tortilla on a baking sheet coated with cooking spray. Sprinkle with 3 tablespoons cheese, half of chicken, half of onion, and 1 1/2 teaspoons cilantro. Top with 1 tortilla. Sprinkle with remaining 3 tablespoons cheese, chicken, onion, and 1 1/2 teaspoons cilantro. Top with remaining tortilla. Coat tortilla with cooking spray. Bake at 400° for 15 minutes or until lightly browned. Let stand 5 minutes. Cut into 4 wedges. Top each serving with 1 teaspoon sour cream. Garnish with cilantro sprigs and serve with lime wedges, if desired.



A flavor explosion, courtesy of peppery arugula, tart cranberries, tangy honey mustard vinaigrette, and creamy avocado.

Calories: 476

Serves: 4
Prep:  10min
Cook: 0min
Total: 10min

Ingredients: Grilled Chicken Salad With Cranberries Avocados, And Goat Cheese

  •     12 oz cooked chicken
  •     12 cups arugula (1 prewashed bag)
  •     1/4 cup dried cranberries
  •     1 avocado, pitted, peeled, and sliced
  •     1/4 cup crumbled goat cheese
  •     1/4 cup walnuts, roughly chopped
  •     1/4 cup Honey Mustard Vinaigrette
  •     salt and black pepper to taste


1. Combine the chicken, arugula, cranberries, avocado, goat cheese, walnuts, vinaigrette, salt and pepper in a large bowl, using your hands or 2 forks to fully incorporate the dressing.Nutritional Facts per servingCalories                476.2 cal
Fat                        24.1 g
Saturated fat         6 g
Cholesterol           132.8 mg
Sodium                 369.9 mg
Carbohydrates     12.9 g
Total sugars          6.8 g
Dietary fiber          4.2 g
Protein                  52.5 g


This homemade lunch is almost of restaurants: grilled shrimp, I die for them and are very low in calories, 1/3 cup of cooked couscous, if you are intolerant to avoid it gluten, I’m not a lover of wheat because not me It falls well but occasionally I find my taste, and a good salad. While the couscous is high in fiber, comes from the wheat, and a large proportion of adults are somewhat sensitive to it, not intolerant but if you eat suddenly wheat, anything derived from it and you inflamas or feel that you hold more liquid because they do not tolerate very well, in my case, I do not avoid completely, but most of the time opt for other sources of carbohydrate such as rice, sweet potatoes, oatmeal, beans, quinoa, etc.


Sunday:Shrimp, Black Bean, and Pineapple

Sweet pineapple, creamy avocado, succulent shrimp…is there any way this dish from Cara’s Cravings could taste more like summer? Gobble it up straight from the foil or serve with lettuce wraps, tortillas, or on a bed of rice or quinoa—and preferably with a margarita, but that’s optional.

Ingredients: Shrimp, Black Bean, and Pineapple

8oz raw, medium sized shrimp (peeled, deveined)
1 cup cooked black beans
3/4 cup (6oz) finely diced pineaple
1/3 cup (1 1/2 oz) finely chopped red onion
2 tablespoons minced jalapeno pepper
1 tablespoon grated fresh ginger
2 tablespoons lime juice, divided
1/2 teaspoon ground coriander
3/4 teaspoon ground cumin, divided
1/4 teaspoon chili powder
pinch of salt
freshly ground black pepper
2 tablespoons chopped cilantro
1/2 avocado, diced

Lettuce wraps, tortillas, or a grain (rice, quinoa, etc) for serving, if desired

Preheat grill to medium.

Rinse the shrimp and pat dry. Sprinkle with 1/4 teaspoon cumin, chili powder, salt and pepper. Toss to coat. Set aside.

In a medium bowl, combine the black beans, pineapple, red onion, jalapeno, and ginger. Stir in 1 tablespoon lime juice, coriander, and remaining 1/2 teaspoon cumin.

Spray two large pieces of aluminum foil with cooking spray. Spoon half of the black bean mixture into the center of each and top with half of the shrimp. Squeeze the remaining lime juice over the shrimp. Bring the edges of the foil together and fold down, sealing well.

Place the foil packets on the grill, cover, and cook for 10-12 minutes, until shrimp are opaque.

Carefully open the foil packets and stir the contents. Top with the diced avocado and sprinkle with cilantro.

Nutritional Information (Foil packets only; excludes optional lettuce leaves, tortillas or grain for serving)
Servings Per Recipe: 2
Amount Per Serving
Calories 357.6
Total Fat 10.0 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 4.8 g
Cholesterol 172.3 mg
Sodium 643.8 mg
Potassium 715.1 mg
Total Carbohydrate 36.0 g
Dietary Fiber 11.3 g
Sugars 12.0 g
Protein 32.4 g

source: http://www.carascravings.com/


 Need More ideas? Get creative with a book that’s taking healthy lunches to new heights.                   

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