How to make a quick and healthy lunch

Lunch! We have to eat it. But it can be hard to make a lunch that is quick and healthy. It may feel easier just to go buy something from a restaurant or fast food place. I really don't have a lot of time for lunch. I may be able to walk away from my desk for about 20 minutes during the week. Sometimes, I eat and work at the same time. I know this is not a very healthy behavior.

healthy lunch recipes

Unfortunately, where I work, we have a very lean staff and there is always more work than can be done in a timely fashion. This not only increases my stress load but is bad for digestion. Instead of being able to take some time to relax and actually enjoy what I am eating, I have to eat quickly and get back to work. This is why it is imperative that I bring a healthy lunch. If I don't have a supportive environment to actually take the time to eat lunch, the least I can do is to make a healthy lunch to support my body's nutritional needs.

It is a really bad idea to skip lunch. By doing so, your body actually slows down your metabolism which will make it easy to gain weight. Plus, your body will go into survival mode, which means you will start craving food and when you finally do eat something, you will overeat. (Source: Piedmont Healthcare) Since lunch is important to eat, I decided to put together a list of really easy and healthy lunches that are quick to make. Some don't even have to be made on the weekend. You can make them during the week - the night before.

I focused on recipes that use basic foods that you will have in the pantry, freezer and refrigerator. Plus, the recipes make more than one serving so one recipe can provide a couple of lunches for yourself or your family, if you need to make others healthy lunches - which I do! If you try any of the recipes below, don’t forget to tag me on Instagram as @heatherleehurst and use the #heathershealthhabits hashtag. I love seeing your takes on the recipes I share!

If you'd like to receive free recipes and healthy living ideas, follow my blog on Bloglovin.


Amazing Chickpea Spinach Salad by Hurry The Food Up. This recipe comes together in 7 minutes. If you tell me you don't have 7 minutes after dinner one night to make this, I don't think I can help you make a healthy lunch! Even I have 7 minutes to make this salad during the week. Ingredients are basic and can be substituted. Don't like baby spinach leaves? Use arugula. Don't want to make the dressing? Use store bought. Canned chickpeas make this really easy but make sure to wash them well before using them. That will reduce the sodium content in half. Click here for the recipe.

chickpea salad

Pita Pockets with Roasted Veggies and Hummus from Healthy Kitchen. This recipe takes some time because you have to roast the veggies. But, roasting veggies is one easy way to make sure you have healthy veggies all week long. After they are roasted, all you have to do is reheat them as side dishes for dinner. If you don't have Pita Pockets, this sandwich will work with gluten-free bread or any other bread you like to use for sandwiches. Click here for the recipe.

hummus sandwich

15 Minute Honey Garlic Chicken by Family Food on the Table. This recipe can be doubled and use the left-overs for a healthy lunch. Left-overs for lunch doesn't get any easier. Just make more of any recipe you are cooking for dinner and lunch is done as well. The beauty of this recipe is not only is it fast but you can put the chicken on top of anything! Brown rice, noodles of your choice or steamed veggies, like broccoli. Click here for the recipe.

chicken recipe

Healthy Turkey Sandwich with Strawberries and Spinach from Nourish Move Love. Sometimes you just have to have a sandwich. Sandwiches are easy to assemble and can be made 2-3 days in advance. This sandwich combines turkey with strawberries, baby spinach leaves and avocado. This sandwich is healthy, lean and helps you get servings of fruit and veggies into your day. Click here for the recipe.

strawberry spinach

Weight Loss Vegetable Soup by Spend with Pennies. I am not trying to imply you need to lose weight! What I loved about this recipe is the soup is done in 28 minutes and has a ton of veggies in it. Soup is my favorite type of lunch meal. It is filling, quick to make and usually makes at least 4 servings. This means I can have it a couple of days for lunch. Click here for the recipe.

vegetable soup

I hope you enjoyed learning some recipes that are quick enough for lunch. Whether you have to bring your lunch to work or are just trying to eat a healthy lunch, these recipes are fast and easy enough for anyone to make. If you try any of the above, let me know how you made out. If you want to receive free recipes and healthy living tips, follow my blog on Bloglovin.

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