Quick and Easy Lunch Ideas for Busy Days

1. Wrap it Up

Prepare a quick wrap using whole grain tortillas or lettuce leaves, and fill them with your choice of protein (such as grilled chicken, turkey, tofu, or hummus), veggies, and a spread (like pesto, tzatziki, or mustard).

2. Salad Jars

Prepare salad jars by layering your favorite greens, veggies, protein (such as chickpeas, tuna, or grilled shrimp), nuts, and dressing in a mason jar. These are easy to grab and go.

3. Soup and Sandwich Combo

Pair a cup of your favorite soup (store-bought or homemade) with a simple sandwich. Opt for whole grain bread and fillings like lean turkey, avocado, and plenty of veggies.

4. Stir-Fry

Quickly stir-fry your choice of protein (chicken, beef, shrimp, tofu) with a variety of colorful vegetables and your favorite sauce. Serve it over cooked quinoa, rice, or noodles.

5. Loaded Baked Sweet Potato

Microwave a sweet potato until tender, then top it with black beans, salsa, avocado, and a sprinkle of cheese for a satisfying and nutritious meal.

6. Pita Pockets

Fill whole wheat pita pockets with your choice of protein (such as falafel, grilled vegetables, or sliced turkey), fresh veggies, and a drizzle of tahini or yogurt sauce.

7. Quesadillas

Make quick quesadillas by filling whole wheat tortillas with cheese, beans, cooked chicken or beef, and veggies. Cook until the cheese is melted and the tortillas are crispy.

8. Mason Jar Noodle Salad

Layer cooked and cooled noodles (like soba or rice noodles) with shredded carrots, cucumbers, bell peppers, and your choice of protein. Drizzle with a tasty dressing and toss before eating.

9. Egg Muffins

Bake a batch of egg muffins by whisking eggs with your favorite veggies, cheese, and cooked meat (optional), then baking in muffin tins until set. These can be made ahead and reheated quickly.

Swipe Up For More Stories