Healthy meal prep lunch is the perfect way to stay on track with your weekly meal planning. A healthy meal is essential in our daily routine life to stay fit n healthy, so meal planning is a key factor to a healthy lifestyle. Especially if you have work stress or a busy routine.
Including healthy meals in your diet is a little bit difficult but once you start having this in your diet you will see a positive effect within yourself. Preparing healthy meals for lunch is super easy, creative, and delicious. It is also the best way to stay organized during busy work schedules. Our concern is healthy meal prep lunch because lunch is the most important meal of the day. It raises your blood sugar level in the middle of the day, which gives you the energy you need for the rest of the day.
Having a healthy and nutritious lunch in the middle of the day enables us to focus and concentrate on the rest of the afternoon. Healthy lunch provides nutrients to keep the body and brain more effectively. Eating a balanced and varied diet helps us to stay healthy, fight off sickness, keep energy levels up, and affects our mind.
Benefits of Healthy Meal Lunch
- They save time
- They save money
- You become more organized
- Make you less stressed in the morning- in short no wondering what and when to eat
- Provide more energy
- Help you eating healthy and unprocessed food
- Improve heart health
- Reduce cancer risk
- Strong bones and teeth
- Maintain weight
- Better mood
Easy Healthy Meal Lunch Ideas
A healthy lunch can be just as satisfying as a full meal. With a well-balanced diet, it is possible to get enough nutrients and avoid excess calories and unhealthy food. Here we share easy healthy meal lunch ideas.
1. Grilled Tofu Sandwich
A grilled tofu sandwich is one of the most popular vegetarian sandwiches and is a very healthy option. To make a grilled tofu sandwich, marinate tofu in soy sauce, sesame oil, sugar, and salt for several hours, then grill the tofu over a hot grill or oven until the edges turn golden brown and crispy. Spread mustard on slices of bread, top with a grilled tofu, avocado, tomato, lettuce, sprouts, and basil.
2. Vegetable Fried Rice
Vegetable fried rice is a favorite among students and office workers because it is quick, easy to cook, and low-cost. To make vegetable fried rice, boiled the rice and mix with vegetables in a wok. Season with salt and pepper, add some soy sauce, and toss it into a hot wok. Add oil, and then toss in garlic and ginger. Serve it hot.
3. Roasted Cauliflower Salad
Roasted cauliflower salad is a great low-calorie side dish that you can have with meat, chicken, or fish. First, steam or boil cauliflower, and then chop it into small pieces. Season with salt and pepper, toss in a bowl, and drizzle with olive oil. Add a little lemon juice and some grated parmesan cheese. Bake at 350°F for 30 minutes or until golden and crispy.
4. Lentil Soup
Lentil soup is a comforting dish that is perfect for cold days and nights. To make lentil soup, prepare the lentils mix in a pot, add vegetable stock and water, and season with salt and pepper. Cook on a low heat, and when ready, serve.
5. Eggplant Curry
Eggplant curry is another popular vegetarian side dish that is both nutritious and flavorful. Boil the eggplants until soft, and then season with salt and pepper. Chop tomatoes and peppers. Cut garlic and onions, and then add them to the pot. In a bowl, whisk eggs, milk, and some curry powder, and then mix this into the pot. Simmer for about 20 minutes.
6. Creamy Polenta
Creamy polenta is a great substitute for pasta, but it can be a healthier choice. To make creamy polenta, boil water, add salt and polenta, stir constantly, cook for about 20 minutes, until it is tender enough to mash with a spoon. Mix polenta and chicken broth together and heat. When it has started to boil, turn down to low, cover and let simmer for about an hour. It should become very creamy. Serve with butter or Parmesan cheese.
7. Mixed Veggies and Lentils
Mixed veggies and lentils are another easy and healthy vegetarian dish. Prepare the dish by boiling lentils in water for five to ten minutes and drain water. Then cut carrots, cauliflower and other veggies into bite size pieces and add them into the pot. Pour in some vinegar or lemon juice and add salt. Cook vegetables in boiling hot water for one minute and remove from heat. Put in a bowl and let cool. Season it with salt and pepper.
8. Steamed Vegetables
Steamed vegetables are a great way to eat your vegetables in lunch. To prepare the steamed vegetables, boil about an inch of water in a pan. Add salt or spices according to your liking. Place vegetables in the boiling water and cover with lid. Boil for 6 to 8 minutes until vegetables are tender. Drain the extra water before serving to eat.
9. Roasted Cabbage
Roasted cabbage is a popular side dish. It’s also a healthy alternative to a regular side dish, and it’s delicious. To roast cabbage, cut into wedges and put on a baking tray. Sprinkle with salt and pepper, drizzle with olive oil, and bake at 400°F for 20-25 minutes or until crisp.
10. Baked Zucchini
Baked zucchini is another healthy side dish that’s good to have with meat, chicken, or fish. To prepare baked zucchini, cut into rounds, dip in a bowl of olive oil, and then sprinkle with salt and pepper. Bake at 375°F for about 20 minutes or until soft.
Vegetarian Healthy Meal Prep Ideas for Lunch
Vegetarian lunch ideas are the best when you are vegetarian or you want to have a healthy meal on a budget. It is super easy to make vegetarian lunch and full of nutrition. All you need is a can of beans, chickpeas, tofu, killer sauces, and veggies.
Low Carbs Lunch Meal Ideas
Having a low-carb lunch is a great option because they keep you from getting too weighed down. However, sometimes you need to do is cook up a lean protein with some sauces and veggies. Likewise, doing this you end up saving time because you do not have to cook grains.
You have to eat well if you’re going to be active during the day. These low carb foods are perfect for lunch when you have to work out and can’t afford to have too many calories.
1. Avocado and Cheese Sandwich
Avocados have been hailed for their health benefits for years, and now they’re being recognized for their deliciousness as well.
A combination of cream cheese, avocado and red onions, this sandwich is a great example of how avocados make everything better.
Plus, it’s one of the most popular lunch combinations.
2. Grilled Chicken Salad
The best way to enjoy grilled chicken is by adding crunchy veggies to it.
Here, romaine lettuce is mixed with grilled chicken, tomatoes, cucumbers, and carrots.
The addition of feta cheese makes it a great dish to bring to the office.
It may not look like much, but hummus is a surprisingly good source of protein.
The chickpeas provide a complete protein, while the tahini adds healthy fats.
4. Veggie Wrap
If you don’t want to make a full meal out of your salad, a veggie wrap is a great way to take in some of the good things in life.
Here, a wrap made with spinach, avocado, tomato, cucumber and red onion is topped with a bit of pesto and served alongside a side of croutons.
5. Tomato, Mozzarella and Fresh Herbs
The perfect lunch for a hot summer day, this dish is a great way to get your daily servings of fruit, veggies and healthy carbs.
Tomatoes are high in vitamin C and a great source of fiber.
Mozzarella, on the other hand, is a high-quality dairy product that provides calcium, vitamin D and B12.
Fresh herbs add a burst of flavor and nutrients, and the fresh basil makes this dish a perfect option for lunch on the go.
6. Vegetable Burger
The idea of eating burgers for lunch may sound gross, but in this case, the burger actually contains some vegetables.
These burgers are made with a mixture of ground beef and cauliflower florets, which is then topped with tomato, onion, peppers and mushrooms.
7. Tuna and Peanut Stew
The combination of tuna and peanut butter is a classic for good reason.
Both contain essential omega-3 fatty acids, which are great for boosting brain power.
Tuna and Peanut Stew may be used as a main course.
To serve it as a main course, boil the broth until reduced by half and stir in the tuna.
Add the tofu and top with the peanuts.
8. Sesame Tofu Salad
A good choice for lunch, this dish is packed with a variety of veggies and fruits, as well as protein from the tofu.
To make it more filling, add extra rice or noodles, which can be found at any supermarket.
Weekly Meal plan
Here is some of my weekly meal plan which you can try and have a nutritious meal every day. Do not forget to add citrus fruits to your meal. They are a great source of vitamin C.[table id=1 /]
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