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10 Healthy Lunch Tips

10 Healthy Lunch Tips

It can be hard to stay healthy and satisfied, especially when at work or on the go. Lunch time can be one of the easiest meals to sacrifice to quick fixes or fast food.

But when you know the goodness at your finger tips, healthy lunches aren’t as daunting. Here is our list of top 10 simple and healthy lunch ideas.


#1. Whole Grain Sandwich

If you’re looking for a classic sandwich, one of the easiest ways to make it a healthier option is simply by switching out the bread.

Using whole or multi grain breads will give you the added fibre and nutrients that white bread lacks. Consider healthier fillings such as vegetables or avocado for an added bonus rather than processed lunch meats.

#2. Wraps

Wraps can be a great alternative to sandwiches, especially if you are looking to eat less bread. A great healthy lunch option, be sure to fill your wraps with health conscious foods.

Turkey makes a great option as it is one of the leaner meats, meaning you gain all the benefits and protein without the added fats. Turkey is also high in zinc and vitamin B12.

#3. Green Salad

A tried and tested healthy option, salads make for an excellent lunch. Load up on vegetables, which are full of vitamins and minerals you need to keep you going through the day.

For added nutrition consider adding avocado or spinach to your salad, two great super foods which will boost your nutrition levels exponentially. Alternatively, add some berries or nuts for a sweeter, yet still balanced meal.


#4. Bean Salad

Bean salad is another great alternative lunch food that is both filling and healthy. Beans are a great way to promote good heart health as they lower your risk of heart disease.

Beans are also very high in  soluble fiber and can help to lower bad cholesterol levels. Beans help you feel fuller longer, while providing your body with the nutrients it needs.

#5. Vegetable Soup

Soups can be a great healthy lunch option. Vegetable soups in particular are an excellent way to get the vitamins and nutrients you need without digging in to a salad.

Soups make for a great alternative, and have the added bonus of again, being very versatile. Try to choose broth-based vegetable soups or soya bean soup rather than heavier creamy soups which will be much higher in fat content.


#6. Tofu

Tofu is a great option for healthy lunches whether you are vegetarian or not. It is exceptionally versatile, which means you can make a wide variety of lunches using tofu as the base. It is a great source of protein, without any added fat, and can easily replace meat in most recipes.

Tofu is also a great source of iron and zinc, calcium and vitamin D. Add tofu to a vegetable stir fry or make a tofu curry for a great, healthy lunch option.

#7. Couscous

Couscous, and it’s cousin quinoa are great options for a healthy lunch. This little grain is full of nutrients your body needs, and is a great way to fuel up midday. One of the biggest benefits of couscous is the fiber.

Couscous helps support good heart health, and can decrease risks for diabetes. Couscous also contains no fat or sugar, meaning you gain all the nutrients without the negative side effects. Couscous can be served much like rice, as a cold or warm salad with vegetables, or even in soup as a noodle replacement.

#8. Omelets

Omelets aren’t just for breakfast. An excellent source of protein and vitamin B12, eggs give you the energy and long-lasting fullness you need midday. The added bonus when it come to omelets is their versatility. Virtually anything can be added to your eggs to make an omelette just to your liking.

To keep it healthy, steer clear of bacon and consider adding greens such as spinach or broccoli, tomatoes, a lighter goat cheese, mushrooms or even beans. If you are looking for a lower fat option, you can opt for an egg-white omelet, but remember much of the nutrients gained from eggs are in the yoke.


#9. Salmon

Salmon is an excellent option for any time of the day. This lean fish is an amazing source of protein that helps build strong muscles. Salmon is also full of the ever important omega-3 fatty acids, as well as vitamin D which allows you to absorb calcium. Try cooked salmon as your main meal, add to a salad, or try smoked salmon on a sandwich or toast for a lighter option.

#10. Pasta

Pasta or pasta salad can be an excellent lunch option as well. Add vegetables or sweet potato in order to gain the vitamins and nutrient you need, as pasta itself holds little as far as nutrients.

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The carbohydrates from the pasta included in your diet will give you the fuel you need for the day, while the added veggies will add the health bonus you need to keep your body strong. Try adding a vinaigrette or lighter dressing rather than heavy creamy or cheesy sauce that will be high in fat.

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