Get over the mid-day slowdown with these healthy lunch for a week recipes. Keep your day going in the right direction and stay healthy.
Let’s get going with our healthy lunch for a week recipes
Pasta & Beans
Pasta and beans are a hearty lunch that is filling as well as satisfying.
Ingredients
1 1/2 tbsp of extra virgin olive oil of your choosing
1 Chopped onion
2 Copped tomatoes
1 (15 ounce) can of beans
2 cups of penne pasta
salt to taste
Directions
1. You are going to heat the oiI in a saute or frying pan. Add onion and let cook until they are translucent. Now add tomatoes and beans. And let simmer for 10 mins.
2. In a large pot bring water to a boil make sure it is lightly salted. Add pasta. Now cook until they are al dente then drain.
3. Mix pasta with bean mixture, and toss to coat.
(Makes 4 Servings)
Calories Per Serving: 286
Turkey Reuben
Turkey Reuben
This nice and healthy version of the Reuben sandwich still packs a ton of great flavor.
Ingredients
1/4 Cup Fat-free Thousand Island Dressing
8 Slices Whole Wheat Bread
8 oz. Low Sodium Turkey Breast
1/2 Cup Sauerkraut (rinsed and drained)
4 Slices Reduced Fat Swiss Cheese
Olive Oil Cooking Spray
Directions
1. On each slice of bread you are going to spread the dressing evenly.
2. Layer the sandwiches with turkey, sauerkraut, and cheese.
3. Using olive oil spray you are going to spray a large pan and then cook 2 sandwiches over medium heat for about 4 minutes on each side. Make sure the bread is toasted and your cheese is melted through then serve sandwiches hot.
(Makes 4 servings)
Calories Per Serving: 268
The Healthy Roti
The Healthy Roti
Now you can Experience the Caribbean with this fantastic West Indies inspired dish.
Ingredients
1 tsp vegetable oil
1 small onion, peeled and sliced
Use 1 cup of chicken or vegetable broth
1 sweet potato, peeled and cubed
1 clove garlic, minced
1/2 tsp cumin
1/4 tsp of coriander, cinnamon, and turmeric
1/2 tsp of your favorite hot sauce
1 cup canned chickpeas
1/4 cup coconut milk
2-3 large roti or wheat flour tortillas
Directions
1. Heat vegetable oil in a non-stick pan over medium heat. Then add your onion, and cook them for 5 minutes. Grab the broth, sweet potato, garlic, cumin, coriander, cinnamon, and turmeric, and stir them all in.
2. Cover and cook, stirring often for 15 minutes or until potato is tender. Then season with hot sauce.
3. Stir in chickpeas and coconut milk. Bring to a boil. Cook, until the chickpeas are heated through, stirring often. Divide the mixture between two roti shells. Roll to make a wrap.
(Makes 2 to 3 servings.)
Calories Per Serving: 353
Sesame Noodles With Chicken
Sesame Noodles With Chicken
Harness the flavor of sesame and the Far East in this Asian inspired dish.
Ingredients
1 bag Japanese buckwheat soba noodles
5 tbsp low-sodium soy sauce
2 tbsp rice wine vinegar
1 tbsp sesame oil
2 tbsp honey
2 tsp honey mustard
1 tbsp creamy peanut butter
3/4 lb boneless, skinless chicken breast
5 scallions
Directions
1. Cook your noodles be sure to follow the cooking directions on the package.
2. In a large bowl whisk together the next 6 ingredients to make the dressing.
3. Cook the chicken until it is cooked all the way through. Shred the chicken and add it to the peanut mixture.
4. Drain the noodles and add them as well as the scallions and toss until it is all combined.
(Makes 4 Servings)
Calories Per Serving: 208
Mexican Lunch Minus The Meat
Mexican Lunch Minus The Meat
This is a tasty vegetarian dish that is sure to please even the most pickiest meat eater.
Ingredients
1/2 small onion, chopped
1 can (15 1/2 ounces) crushed tomatoes
3/4 cup frozen corn kernels
1 can (3 1/2 ounces) of chopped green chile peppers
1 can (14-19 ounces) of black beans, well rinsed and drained
1/2 cup instant rice
1 tsp ground cumin
Directions
1. Grab a 2-quart pot and coat it with cooking spray and put it over medium to high heat. Add your onion and cook, stirring, them for about 1 minute. Add tomatoes, corn, and chile peppers
2. Bring to a boil.
3. Add the beans, rice, and cumin. Remove the pot from heat, cover it, and let stand for at least 10 minutes.
(Makes 4 Servings)
Calories Per Serving: 199
Healthy Lunch Pizza
Healthy Lunch Pizza
This version of pizza gives you all the great flavor of takeout, but with a small percentage of the calories.
Ingredients:
1 toasted whole wheat pita
1/2 Cup chopped tomatoes
1/4 Cup shredded part-skim mozzarella
1/2 Cup grilled chicken breast
1/4 Cup chopped sun-dried tomatoes
Garlic and Oregano to taste
Directions
1. You are going to top 1 toasted whole wheat pita with tomatoes, mozzarella, grilled chicken breast, and chopped sun-dried tomatoes.
2. Sprinkle with minced garlic and oregano
3. Place in the broiler and broil until the cheese is bubbling.
Calories Per Serving: 367.8
Grilled Veggies
Grilled Veggies
This meal could be considered a dinner because it is so filling. Quick enough for lunch though.
Ingredients
1/3 cup balsamic vinegar
1 tbsp Dijon mustard
3 garlic cloves, minced
1 tsp fresh rosemary, chopped
1/4 cup extra-virgin olive oil
1 red onion
2 zucchini
2 yellow squash
12 oz asparagus, trimmed
1 roasted red bell pepper
A 1 1/2 cup lightly packed arugula, chopped
1 cup mixed baby greens
2 tbsp fresh parsley, chopped
Directions
1. In a medium bowl, whisk together the first 4 ingredients to make the dressing. Gradually add oil while stirring fast.
2. Heat the barbecue grill or pan to medium to high heat.
3. Brush the various veggies onion, zucchini, yellow squash, and asparagus with 1/2 of the balsamic dressing mixture. Now simply grill or saute the vegetables until just cooked through, turning occasionally as needed.
4. Allow veggies to cool slightly, then cut them into small pieces and place them in a large bowl.
5, Add the roasted bell pepper, arugula, and greens; toss well with enough dressing to coat all.
(Makes 4 Servings)
Calories Per Serving: 194
Healthy Lunch For A Week
There you have it, 7 fantastically delicious recipes for a healthy lunch for a week. You can check out the next installment of recipes featuring a healthy dinner for a week.
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