Regardless of whether you love to cook or not, it can be a challenge to make meals for breakfast, lunch, and dinner every single day.
And when you run out of time due to children, work, school, and whatever other activities you’ve got on your schedule, it’s easiest to just throw together a peanut butter sandwich instead of taking the time to plan healthy lunch recipes that are good for your body.
The problem: Eating the same lunch every day gets boring and doesn’t provide your body with a variation of different nutrients you need from other foods.
The solution: Planning ahead and putting together a rotation of delicious lunch recipes.
Keep reading to discover 3 healthy lunch recipes that are packed with flavor, taste great, will fuel your body with important nutrients, and are good for your health.
Curried Chicken Salad with Apples and Raisins
This delicious chicken salad dish will add both sweetness and spice into your lunchtime routine.
It’s filled with lean protein-packed chicken that will keep you going strong all day and apples and raisins that will help quench your sweet tooth.
- 1/4 cup mayonnaise
- 1 teaspoon curry powder
- 2 teaspoons water
- 1 cup chopped skinless, boneless grilled chicken (about 4 ounces)
- 3/4 cup chopped apple
- 1/3 cup diced celery
- 3 tablespoons raisins
- 1/8 teaspoon salt
#1 Combine mayonnaise, curry powder, and water in a medium bowl, stirring with a whisk until well blended.
#2 Add the grilled chicken, chopped apple, celery, raisins, and salt; stir mixture well to combine.
#3 Cover and chill.
Kale and Apple Salad
This kale and apple salad recipe is a must for all salad lovers. It’s easy to prepare, can be made ahead of time, and provides a large about of antioxidants that are found in kale.
This is one meal you won’t want to miss adding to your healthy meal plan.
- 3 tablespoons fresh lemon juice
- 2 tablespoons extra-virgin olive oil
- Kosher salt
- 1 bunch kale, ribs removed, leaves very thinly sliced
- 1/4 cup dates
- 1 honeycrisp apple
- 1/4 cup slivered almonds, toasted
- 1-ounce pecorino, finely grated (optional ingredient)
- Freshly ground black pepper
#1 Whisk together the lemon juice, olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.
#2 While the kale stands, cut the dates into thin slivers and the apple into thin matchsticks. Add the dates, apples, almonds and cheese to the kale. Season with salt and pepper and toss well.
Black Rice Sushi
If you’re fond of Asian cuisine, sushi in particular, I recommend this black rice sushi recipe.
The black rice in this recipe is packed with fiber and protein and the vegetables packed inside these sushi rolls contribute to getting your daily serving of veggies.
- 1 cup of black forbidden rice
- 2 1/4 cups water
- 6 sheets of nori (Nori are edible seaweed sheets. You can find them in Asian markets and in the Asian cuisine section of your grocery store.)
- 2 tablespoons brown rice vinegar
- 1 tablespoons water
- 1 teaspoons honey
- 1 teaspoon sea salt
- 1 cucumber
- 3 thin carrots
- 2 watermelon radish, julienned (you can substitute with regular radishes if needed)
- 1/2 avocado, sliced
#1 Bring water and black rice to a boil. Cover and bring heat down to a low temperature. Allow to cook for about 25 to 30 minutes or until all water is absorbed.
#2 Meanwhile, prepare your filling ingredients. Cut the cucumber lengthwise into quarters, then use your knife to remove the seeds. Next, cut each quarter lengthwise into two or three strips.
#3 For the carrots, slice each lengthwise. They should be about the size of the cucumber strips. (If using thick carrots, cut into thirds or quarters.) Soften the carrots by placing them in a steamer basket over boiling water. Put lid on and steam for 3 to 4 minutes, or until tender.
#4 Make the tezu (sushi rice vinegar) by combining all the tezu ingredients in a small bowl and whisking well with a fork.
#5 When rice is cooked and has absorbed all the water, remove to a bowl to cool. Stir in the tezu and mix well for a minute or two. This helps the rice become more “sticky.” Let cool.
#6 When rice has totally cooled, lay nori out on top of a piece of plastic wrap with the long edge perpendicular to you. Take about 1/4 to 1/2 cup rice and spread it out evenly in a thin layer on top of the nori, leaving about a 2-inch edge on the right side.
#7 About 1 1/2 inches from the left side, place your filling ingredients, so that you can roll left to right. (Use one strip of carrot and cucumber, make one line of the julienned radish, and two slices of avocado end to end. You don’t want it to be too full!)
#8 Use your thumb and forefinger to pick up the plastic wrap on left side, and gently start to flip the edge over the veggie fillings to create a roll. Continue rolling until the roll is completely closed (You can dampen your hand with water and run it along the edge to help seal the roll.)
#9 Use a wet sharp knife to cut into 6 pieces.
#10 Repeat with remaining nori and ingredients.
#11 Serve with tamari (gluten-free soy sauce) and pickled ginger.
On top of finding the time to prepare healthy meals, it can be difficult to find time to exercise during your day.
Check out these tips for sneaking exercise into your day.