Healthy Lunch Recipes

take out lunches should be forgotten because there are so many healthy lunch solutions that can easily be taken to the office, school and anywhere else you may need. Below are some tasty recipes include delicious fresh produce such as fresh vegetables and lean protein to fuel you for the rest of the day so that your body will not feel deprived.

o BBQ Chicken Sandwich

leftover cooked chicken can be thrown in barbecue sauce and crunchy carrots for a quick and healthy lunch

Makes 1 serving

Materials :.

1/2 cup shredded cooked chicken

1/4 cup shredded carrots

2 tablespoons barbecue sauce

2 teaspoons light ranch dressing

1 small whole-wheat sandwich bun

1 leaf romaine lettuce

method

In a medium bowl combine the chicken, carrots and barbecue sauce. Spread ranch dressing on the bun and top with chicken mixture and salad

nutrition information :. Each serving:

323 calories

8 g fat (1 g sat, 2 g mono)

62 mg cholesterol

38g carbohydrates

26g protein

4g fiber

729mg sodium

456 mg potassium

Nutrition bonus :. Vitamin A (100% daily value), Selenium (56% daily value)

o Spicy Thai Shrimp Salad

Makes 4 servings

Ingredients:

2 tablespoons lime juice

4 teaspoons fish sauce

1 tablespoon canola oil

2 teaspoons light brown sugar

1/2 teaspoon crushed red pepper

£ 1 cooked and peeled shrimp small

1 cup thinly sliced ​​red, yellow and / or orange peppers

1 cup seeded and thinly sliced ​​cucumber

1/4 cup mixed chopped herbs

method

Whisk together the fish sauce, lime juice, oil, brown sugar and crushed red pepper in a large bowl. Add shrimp, cucumber, pepper and fresh herbs and toss to coat

nutrition information :. Each serving:

170 calories

5 g fat (1 g sat, 2 g mono)

221mg cholesterol

6g carbohydrates

25g protein

1g fiber

652mg sodium

315mg potassium

Nutrition bonus :. Vitamin C (60% daily value), Vitamin A (25% daily value), Iron (21% daily value)

o Tomato & Fennel Salad

Heirloom tomatoes are best used in this recipe. They are at the peak of summer and worth buying at your local grocery store or farmers market. However, any tomato will work well in this recipe

Makes 4 servings

Subject :.

1 tablespoon extra-virgin olive oil

1 tablespoon champagne vinegar or white wine vinegar

1/2 teaspoon salt

freshly ground pepper

1 pound tomatoes cut into wedges

2 cups thinly sliced ​​fennel bulb

1/4 cup fresh chopped parsley

1 / 3cup toasted pine nuts

method

In a large bowl, whisk together oil, vinegar, salt and pepper. Add the tomatoes, fennel, parsley and pine nuts and toss to coat

nutrition information :. Each serving:

141 calories

12g fat (1 g sat, 5 g mono)

0mg cholesterol

9 g carbohydrates

3g protein

3g fiber

321mg sodium

513 mg potassium

Nutrition bonus :. Vitamin C (40% daily value), Vitamin A (25% daily value), potassium (15% daily value)

o Lebanon potato

Makes 8 servings

contents

2 pounds of potatoes

1/4 lemon

3 tablespoons extra-virgin olive oil

1/2 teaspoon salt

freshly ground pepper to taste

4 spring onions, thinly sliced

1/4 cup chopped fresh mint

method

Put the potatoes in a large saucepan and boil in slightly salted water until tender, 25 to 30 minutes. Drain and rinse with cold water. Allow them to cool for 20 minutes and cut the potatoes into 1/2 inch pieces.

In a large bowl, whisk oil, lemon juice, salt and pepper. Add potatoes and toss to coat

Just before serving add the spring onions and mint and toss gently

nutrition information: .. In each dose

143 calories

5 g fat (1 g sat, 4 g mono)

0mg cholesterol

22g carbohydrates

3g protein

2g fiber

153mg sodium

516mg potassium

Nutrition bonus :. Vitamin C (20% daily value), potassium (15% daily value)

o Artichoke & Ripe Olive Tuna Salad

Makes 5 servings

Content:

1 12-ounce can tuna, drained and chips

1 cup chopped canned artichoke hearts

1/2 cup chopped olives

1/3 cup reduced-fat mayonnaise

2 teaspoons lemon juice

1 1/2 teaspoons chopped fresh oregano

method

Mix together tuna, artichokes, olives, mayonnaise, lemon juice and oregano

nutrition information in every .: dose

210 calories

8 g fat (1 g sat, 1g mono)

25mg cholesterol

12g carbohydrates

20g protein

3g fiber

791mg sodium

166mg potassium

Nutrition bonus :. Selenium (78% daily value), vitamin C (19% daily value)

o Hot & Sour Slaw

This slaw is the perfect accompaniment grilled pork tenderloin. and a glass of Riesling

Makes 4 servings

Subject:

3 tablespoons rice vinegar

1 tablespoon reduced-sodium soy sauce

1 tablespoon toasted sesame oil

1 teaspoon grated fresh ginger

1/4 teaspoon ground white pepper

1/4 teaspoon crushed red pepper

3 cups shredded cabbage greed

1 cup thinly sliced ​​red bell pepper

1/3 cup sliced ​​spring onions

1 8-ounce can of bamboo shoots, drained and thinly sliced ​​

method

In a large bowl, whisk together the rice vinegar, reduced-sodium soy sauce, oil, ginger, white pepper and crushed red pepper. Add green cabbage, peppers, spring onions and bamboo shoots. Toss to coat all ingredients

nutrition information :. Each serving:

62 calories

4g fat (1 g sat, 1g mono)

0mg cholesterol

6g carbohydrates

2g protein

2g fiber

112mg sodium

189 mg potassium

Nutrition bonus :. Vitamin C (85% daily value), Vitamin A (18% daily value)

o Tijuana Torta

This is Mexican style torta, just like a burrito, but “packaging” is hollowed out roll rather than a tortilla. It is the most delicious lunch when served with grilled corn on the cob or Spanish rice

Makes 4 servings

Subject :.

1 15-ounce can black beans thoroughly rinsed

3 tablespoons prepared salsa

1 tablespoon chopped pickled jalapeno

1/2 teaspoon ground cumin

1 ripe avocado, pitted

2 tablespoons chopped onion

1 tablespoon lime juice

1 16 to 20 inches long baguette

1 1/3 cups shredded green cabbage

method

In a small bowl, mix together the beans, salsa, jalapeno and cumin. In another bowl mix the avocado, onion and lime juice.

Cut the baguette into 4 equal length. Split each in half and pull out most of the soft bread from the center. Divide the mixture evenly between cabbage sandwiches

Nutritional :. Each serving:

354 calories

9 g fat (1 g sat, 5 g mono)

0mg cholesterol

60g carbohydrates

17g protein

17g fiber

682mg sodium

639mg potassium

Nutrition bonus :. Folate & Vitamin C (29% daily value), potassium (18% daily value), Iron (15% daily value)

healthy lunch recipes are very simple. Why go to the nearest cafe or restaurant for lunch that may not be so good for your waistline, not to mention your health, when this delicious lunches can be prepared in no time at all. Another added bonus to prepare these healthy lunch snacks that you know exactly what materials have been used to prepare them. What can be better than that?