10 Quick and Healthy Lunch Recipes for Busy Days

Lunch is typically eaten in the middle of the day, usually between breakfast and dinner. It is often a lighter meal than dinner and can be either warm or cold, depending on personal preference and cultural traditions. Common lunch foods include sandwiches, salads, soups, wraps, and leftovers from the previous night’s dinner. The exact time of the lunch hour can vary depending on one’s work or school schedule and cultural norms, but it is generally between 11:00 am and 2:00 pm.

It’s no secret that life can get busy, and finding time to eat healthy meals can often be a challenge. But with some planning and preparation, you can enjoy delicious and nutritious lunches even on the go.
Here are 10 quick and healthy lunch recipes perfect for busy days.

1. Greek salad wrap

Make Greek salad wrap for lunch because it easy to make and also healthy.

Required Ingredients:

• 4 large flour tortillas
• 340 grams of diced large cucumber
• 340 grams of diced large tomato
• 115 grams of diced red onion
• 75 grams of chopped Kalamata olives
• 75 grams of crumbled feta cheese
• 60 grams of extra-virgin olive oil
• 30 grams of red wine vinegar
• 6 grams of dried oregano
• Salt and pepper to taste

Procedure:

• Add the diced cucumber, tomato, red onion, and Kalamata olives in a bowl and toss them gently with the help of a rubber spatula to combine.
• Mix the olive oil, red wine vinegar, dried oregano, salt, and pepper in a bowl. Mix them well to make the dressing for wrap.
• Pour this dressing over the vegetable mixture and toss them gently with the help of a rubber spatula to coat evenly.
• Heat the tortillas in the microwave for 20-30 seconds until warm and pliable.
• Divide the salad mixture among the tortillas, placing it in the center of each one.
• Sprinkle crumbled feta cheese over the salad mixture.
• Fold the sides of the tortilla towards the center and then roll up from the bottom to create the wrap.
• Serve immediately, or wrap in plastic wrap and refrigerate until ready to eat.

2. Quinoa and vegetable bowl

Quinoa and vegetable bowl is perfect for lunch because its healthy and quick recipe. It’s perfect meal for lunch.

Required Ingredients:

• 170 grams quinoa
• 470 grams vegetable broth or water
• 120 grams red bell pepper, chopped
• 120 grams yellow bell pepper, chopped
• 85 grams zucchini, chopped
• 85 grams yellow squash, chopped
• 70 grams red onion, chopped
• 6 grams garlic, minced
• 30 grams olive oil
• Salt and pepper to taste
• Juice of 1 lemon
• 8 grams chopped fresh parsley
• 4 grams chopped fresh basil
• 28 grams crumbled feta cheese (optional)

Procedure:

• Rinse the quinoa under cold water and drain.
• Bring the vegetable broth or water to a boil in a medium saucepan.
• Add the quinoa and reduce the heat to low. Cover and simmer for 15-20 minutes or until the quinoa is tender and the liquid has been absorbed.
• While the quinoa is cooking, heat the olive oil in a large skillet over medium heat.
• Add the chopped bell peppers, zucchini, yellow squash, and red onion to the skillet. Cook for 5-7 minutes or until the vegetables are tender.
• Add the minced garlic to the skillet and cook for an additional minute.
• Season the vegetable mixture with salt and pepper to taste.
• In a large bowl, combine the cooked quinoa and the vegetable mixture. Stir to combine.
• Add the lemon juice, chopped parsley, and basil to the bowl. Toss to combine.
• Sprinkle crumbled feta cheese over the quinoa and vegetable mixture (optional).
• Serve the quinoa and vegetable bowl immediately, or store in an airtight container in the refrigerator for up to 3 days.

3. Grilled chicken salads

Grill chicken salad is a best option as lunch. It provides you essential nutrients and perfect meal for lunch.

Required Ingredients:

• 2 boneless, skinless chicken breasts
• Salt and pepper to taste
• 15 grams of olive oil
• 360 grams of mixed greens
• 150 grams of cherry tomatoes, halved
• 60 grams of thinly sliced red onion
• 75 grams of crumbled feta cheese
• 15 grams of chopped fresh parsley
• 15 grams of chopped fresh mint
• Juice of 1 lemon
• 30 grams of red wine vinegar
• 30 grams of extra-virgin olive oil
• 3 grams of minced garlic

Procedure:

• Preheat a grill or grill pan to medium-high heat.
• Season the chicken breasts with salt and pepper on both sides.
• Brush the chicken breasts with olive oil.
• Grill the chicken breasts for 6-7 minutes per side or until cooked through.
• Remove the chicken from the grill and let it rest for 5 minutes before slicing it into strips.
• Combine the mixed greens, cherry tomatoes, red onion, crumbled feta cheese, chopped parsley, and chopped mint in a large bowl.
• Whisk together the lemon juice, red wine vinegar, extra-virgin olive oil, minced garlic, salt, and pepper to make the dressing in a small bowl.
• Pour the dressing over the salad and toss to coat.
• Divide the salad among four plates.
• Top each plate with sliced grilled chicken.
• Serve immediately.

4. Tuna salad sandwich

If you’re busy and have less time for making lunch make this because it’s not only healthy option for lunch also easy to make. Make this and enjoy your lunch!

Required Ingredients:

• 340 grams canned tuna, drained (2 standard 5 oz cans)
• 60 grams mayonnaise
• 20 grams chopped celery
• 20 grams chopped red onion
• 20 grams chopped dill pickles
• 15 grams Dijon mustard
• Salt and pepper to taste
• 8 slices of bread
• 4 leaves of lettuce
• 8 slices of tomato

Procedure:

• Combine the drained tuna, mayonnaise, chopped celery, chopped red onion, chopped dill pickles, Dijon mustard, salt, and pepper in a medium bowl.
• Mix all the ingredients until well combined.
• Toast the slices of bread.
• Place a leaf of lettuce on top of four slices of bread.
• Divide the tuna salad mixture among the four slices of bread.
• Top the tuna salad with two slices of tomato.
• Place the remaining slices of bread on top of the tomatoes.
• Cut the sandwiches in half and serve.

5. Cauliflower fried rice

Chop cauliflower into small pieces and sauté with scrambled eggs, peas, carrots, and soy sauce. Top with green onions and enjoy a healthier version of fried rice.

Required Ingredients:

• 1 head cauliflower, grated or processed into small pieces
• 30 grams of vegetable oil
• 60 grams of diced onion
• 6 grams of minced garlic
• 1/2 cup frozen peas and carrots
• 2 eggs, lightly beaten
• 45 grams of soy sauce
• 8 grams of chopped green onions
• Salt and pepper to taste

Procedure:

• Heat the vegetable oil in a large skillet over medium-high heat.
• Add the diced onion and minced garlic to the skillet and cook for 2-3 minutes or until the onion is translucent.
• Add the frozen peas and carrots to the skillet and cook for 2-3 minutes or until the vegetables are heated.
• Push the vegetables to one side of the skillet and add the lightly beaten eggs to the other side. Scramble the eggs until they are fully cooked.
• Add the grated or processed cauliflower to the skillet and stir to combine with the vegetables and eggs.
• Add the soy sauce to the skillet and stir to coat the cauliflower mixture.
• Cook the cauliflower mixture for 5-7 minutes or until the cauliflower is tender and slightly browned.
• Season the cauliflower fried rice with salt and pepper to taste.
• Top the cauliflower fried rice with chopped green onions and serve.

6. Grilled chicken wrap

Grill chicken wrap is a best option as lunch. It provides you essential nutrients and perfect meal for lunch. Wrap it and enjoy your lunch

Required Ingredients:

• 2 boneless, skinless chicken breasts
• Salt and pepper to taste
• 15 grams of olive oil
• 4 whole wheat tortillas
• 75 grams of sliced avocado
• 30 grams of thinly sliced red onions
• 75 grams of halved cherry tomatoes
• 30 grams crumbled feta cheese
• 15 grams chopped fresh cilantro
• Juice of 1 lime

Procedure:

• Preheat a grill or grill pan to medium-high heat.
• Season the chicken breasts with salt and pepper on both sides.
• Brush the chicken breasts with olive oil.
• Grill the chicken breasts for 6-7 minutes per side or until cooked through.
• Remove the chicken from the grill and let it rest for 5 minutes before slicing it into strips.
• Combine the sliced avocado, chopped cilantro, and lime juice in a small bowl.
• Lay out the tortillas and divide the shredded grilled chicken among them.
• Top the chicken with sliced red onion, halved cherry tomatoes, crumbled feta cheese, and avocado-cilantro.
• Fold the sides of the tortillas in and roll them up tightly.
• Slice the wraps in half and serve.

7. Lentil and sweet potato stew

Cook lentils and sweet potato with vegetable broth, diced tomatoes, and spices. Serve over brown rice for a hearty and healthy lunch.

Required Ingredients:

• 15 grams of olive oil
• 120 grams of diced onion
• 6 grams of minced garlic
• 400 grams of diced and peeled sweet potatoes
• 200 grams red lentils
• 960 milliliters vegetable broth
• 2 grams ground cumin
• 2 grams ground coriander
• 1 gram smoked paprika
• Salt and pepper to taste
• Juice of 1/2 lemon
• Chopped fresh cilantro for garnish

Procedure:

• Heat the olive oil in a large pot over medium-high heat.
• Add the diced onion and minced garlic to the pot and cook for 2-3 minutes or until the onion is translucent.
• Add the diced sweet potatoes to the pot and cook for 5-7 minutes or until the sweet potatoes are slightly softened.
• Add the red lentils, vegetable broth, cumin, coriander, smoked paprika, salt, and pepper to the pot and stir to combine.
• Bring the mixture to a boil and then reduce the heat to medium-low.
• Simmer the stew for 20-25 minutes, or until the lentils and sweet potatoes are fully cooked, and the stew has thickened.
• Stir in the lemon juice and adjust the seasoning as necessary.
• Serve the lentil and sweet potato stew hot, garnished with chopped fresh cilantro.

8. Vegetable and hummus sandwich

Vegetable and hummus sandwich is not only healthy option as a lunch meal also easy to make. Try this and enjoy lunch.

Required Ingredients:

• 4 slices whole grain bread
• 120 grams of hummus
• 70 grams of sliced cucumber
• 60 grams of sliced red bell pepper
• 75 grams of sliced avocado
• 30 grams of thinly sliced red onion
• A handful of mixed greens
• Salt and pepper to taste

Procedure:

• Toast the slices of whole-grain bread to your desired level of crispness.
• Spread a generous amount of hummus on one side of each slice of toast.
• Layer the sliced cucumber, red bell pepper, avocado, red onion, and mixed greens on top of the hummus on two slices of toast.
• Sprinkle the vegetables with salt and pepper to taste.
• Top the vegetables with the remaining slices of toast, hummus side down.
• Cut the sandwiches in half and serve.

9. Turkey and cheese roll-ups

Take a few slices of turkey and add a slice of cheese. Roll up and serve with sliced apples and almond butter.

Required Ingredients:

• 4 slices turkey breast
• 4 slices cheese (cheddar or your favorite)
• 4 thin slices of cucumber
• 4 toothpicks

Procedure:

• Lay the slices of turkey breast out flat on a cutting board.
• Place a slice of cheese on top of each slice of turkey.
• Place a thin slice of cucumber on top of the cheese.
• Starting at one end of the turkey slice, tightly roll up the turkey and cheese around the cucumber slice.
• Secure the roll-ups with a toothpick through the middle of each one.
• Repeat with the remaining turkey slices, cheese, and cucumber.
• Serve the turkey and cheese roll-ups as a snack or appetizer.

10. Chickpea and vegetable stir-fry

Sauté chickpeas with broccoli, bell pepper, and snap peas. Top with a spicy peanut sauce for a filling and flavorful lunch.

Required Ingredients:

• 15 grams of olive oil
• 120 grams of thinly sliced onion
• 6 grams f minced garlic
• 120 grams of thinly sliced red bell pepper
• 150 grams of thinly sliced zucchini
• 70 grams sliced mushrooms
• 240 grams canned chickpeas, drained and rinsed
• 15 grams soy sauce
• 21 grams honey
• 2 grams ground ginger
• 0.5 grams red pepper flakes
• Salt and pepper to taste
• Cooked brown rice for serving

Procedure:

• Heat the olive oil in a large skillet or wok over medium-high heat.
• Add the thinly sliced onion and minced garlic to the skillet and cook for 2-3 minutes or until the onion is translucent.
• Add the sliced red bell pepper, zucchini, and sliced mushrooms to the skillet and cook for 5-7 minutes or until the vegetables are slightly softened.
• Add the drained and rinsed chickpeas to the skillet and stir to combine.
• Whisk together the soy sauce, honey, ground ginger, red pepper flakes (if using), salt, and pepper in a small bowl.
• Pour the sauce over the chickpea and vegetable mixture in the skillet and stir to coat everything evenly.
• Cook for 2-3 minutes or until the sauce has thickened slightly and the vegetables are cooked to your liking.
• Serve the chickpea and vegetable stir-fry over cooked brown rice.

Conclusion

With these 10 quick and healthy lunch recipes, you can fuel your body with nutritious meals even on your busiest days. Experiment with different ingredients and flavors to find your favorite go-to lunch options. Must try these lunch recipes. Happy eating!