Simple, Delicious, and Nutritious Lunches
Finding a balance between delicious, nutritious, and easy-to-prepare lunches can be a challenge, especially when life gets busy. Luckily, with a few clever substitutions and fresh ingredients, you can create meals that nourish the body without sacrificing flavor. At “Easy Recipes,” we’ve crafted exclusive recipes designed for quick preparation but filled with wholesome ingredients. These meals are simple enough for any weekday lunch but delicious enough to make you look forward to it
Table of Contents
Avocado Chicken Salad Lettuce Wraps
Ingredients:
- Shredded rotisserie chicken
- 1 ripe avocado
- Greek yogurt
- Chopped cilantro
- Lime juice
- Salt & pepper
- Lettuce leaves for wrapping
Instructions: Mash avocado with Greek yogurt, lime juice, salt, and pepper. Toss with shredded chicken and cilantro. Serve in lettuce wraps for a light and healthy lunch.
Rainbow Veggie Wraps
This vibrant and crunchy veggie wrap is packed with flavor and nutrients, making it a perfect light lunch.
Ingredients:
- Whole wheat tortilla
- ½ avocado, mashed
- ¼ cup shredded carrots
- ¼ cup purple cabbage, shredded
- Sliced red bell pepper
- Cucumber slices
- Hummus
- Fresh spinach
Instructions:
- Spread mashed avocado and hummus evenly over the whole wheat tortilla.
- Layer with spinach, shredded carrots, purple cabbage, red bell pepper, and cucumber.
- Roll up the tortilla tightly and slice in half.
- Enjoy your colorful and refreshing lunch!
Lemon Herb Grilled Chicken Salad
For those looking for a light but filling option, this grilled chicken salad is full of bright flavors and fresh ingredients.
Ingredients:
- 1 grilled chicken breast, sliced
- Mixed greens (spinach, arugula, kale)
- ½ cucumber, sliced
- Cherry tomatoes, halved
- ¼ red onion, thinly sliced
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice
- Fresh herbs (parsley, mint, or basil)
- Salt & pepper
Instructions:
- Toss the greens, cucumber, tomatoes, and red onion in a large bowl.
- Drizzle with olive oil and lemon juice, then season with salt and pepper.
- Add the grilled chicken on top and garnish with fresh herbs.
- Serve with a side of whole grain bread for extra fiber.
Protein-Packed Quinoa Bowl
This protein-rich bowl is ideal for a post-workout meal or a midday boost to keep your energy up.
Ingredients:
- 1 cup cooked quinoa
- ½ cup chickpeas (drained and rinsed)
- ½ avocado, diced
- 1 boiled egg, halved
- Sliced radishes
- Chopped cucumber
- Olive oil and lemon juice for dressing
- Salt & pepper
Instructions:
- In a bowl, layer the cooked quinoa, chickpeas, avocado, egg, radishes, and cucumber.
- Drizzle with olive oil and lemon juice, then season with salt and pepper.
- Mix gently and enjoy a filling and balanced lunch.
Sweet Potato & Black Bean Burrito Bowl
If you’re craving something hearty and flavorful, this burrito bowl is the perfect option. It’s packed with fiber and plant-based proteins, making it both nutritious and satisfying.
Ingredients:
- 1 medium sweet potato, diced and roasted
- ½ cup black beans, drained and rinsed
- ¼ cup cooked brown rice
- Salsa
- ¼ avocado, sliced
- Fresh cilantro, chopped
- Lime wedges
Instructions:
- Roast the diced sweet potato in olive oil, salt, and pepper until tender (about 25 minutes at 400°F).
- In a bowl, layer brown rice, black beans, roasted sweet potatoes, salsa, and avocado.
- Top with fresh cilantro and a squeeze of lime juice.
- Serve with a side of tortilla chips if desired.
Zucchini Noodles with Creamy Avocado Sauce
A delicious low-carb option, zucchini noodles pair perfectly with a creamy avocado sauce for a satisfying, guilt-free meal.
Ingredients:
- 2 zucchinis, spiralized
- 1 ripe avocado
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- Fresh basil leaves
- Salt & pepper
- Cherry tomatoes (optional)
Instructions:
- Spiralize the zucchinis and set aside.
- In a blender, combine avocado, lemon juice, garlic, basil, salt, and pepper to make the sauce.
- Toss the zucchini noodles with the avocado sauce and top with cherry tomatoes for extra color and flavor.
- Serve immediately.
Egg & Veggie Muffins
These make-ahead egg muffins are perfect for a grab-and-go lunch that’s packed with protein and veggies.
Ingredients:
- 6 large eggs
- ¼ cup diced bell peppers
- ¼ cup spinach, chopped
- ¼ cup shredded cheese (optional)
- Salt & pepper
Instructions:
- Preheat the oven to 350°F and grease a muffin tin.
- In a bowl, whisk the eggs and season with salt and pepper.
- Stir in bell peppers, spinach, and cheese.
- Pour the mixture into the muffin tin and bake for 18-20 minutes or until set.
- Store in the fridge and enjoy throughout the week.
Cucumber & Smoked Salmon Sandwich
For a light, refreshing, and slightly indulgent lunch, this smoked salmon sandwich hits the spot.
Ingredients:
- Whole grain bread
- Cream cheese or Greek yogurt
- Sliced cucumber
- Smoked salmon
- Fresh dill
- Lemon zest
Instructions:
- Spread cream cheese or Greek yogurt onto two slices of whole grain bread.
- Layer with smoked salmon, cucumber slices, fresh dill, and a pinch of lemon zest.
- Close the sandwich and enjoy with a side salad or fruit.
These exclusive recipes for “Plain Recipes” are designed to keep lunch exciting, nutritious, and easy to prepare. Whether you’re at home or need something to take on the go, these ideas will help you eat well without sacrificing flavor or convenience.