When you are at work or school, how many times have you ended up at the
cafeteria eating unhealthy food with your colleagues or friends?
It might seem easy and fun to have lunch with your coworkers or friends while enjoying a good
conversation, it can lead to you making very poor and unhealthy lunch choices,
not to mention it can be tough on the wallet.
A recent study found out that on average,
it is almost five times more expensive to eat out than it is to cook at home.
You’ll be surprised to hear that a recent study showed eating outside food 2 to 3 times
a week increases the risk of coronary heart disease by almost 80% and diabetes by 27.
If you find making lunch a difficult and boring task, keep watching today’s video
for easy and healthy lunch ideas for school or work that you can make at home in a jiffy.
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Avocado Chicken Salad
Mix ½ plain greek yoghurt, 1 avocado and a grilled chicken breast together in a bowl.
Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together.
Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.
Quick, easy and healthy!
Quinoa Burger
This vegan quinoa burger recipe is easy, healthy and packed with protein.
There's no food processor required and it comes together quickly in one bowl!
Mash rinsed/drained black beans and mix it with cooked quinoa,
tomato paste, seasoning and breadcrumbs.
Form 4 patties and grill them well on both sides.
Build a burger with healthy veggies of your choice and you are good to go!
Avocado, Turkey and Hummus Wrap
It’s easy to make and you can assemble it in just 5 minutes.
Lay the tortilla on a flat, clean surface and gently spread hummus around the tortilla.
Add a couple slices of cucumber in the center of the wrap,
followed by a slice of the turkey breast, tomato slices, and avocado.
Carefully roll the tortilla up like a burrito,
then slice the wrap in half or don’t slice it at all, your choice and enjoy!
Parmesan Tuna sandwich
This Parmesan tuna sandwich spread is full of fresh flavor.
You can make this with canned salmon as well.
Combine tuna, bell pepper, and green onions in medium bowl.
In another small bowl, combine mayonnaise,
sour cream, mustard, lemon juice, and basil leaves and blend well.
Add to tuna mixture and blend.
Cover tightly and refrigerate for about 30 mins.
Spread the mixture on a healthy bread of your choice along with some healthy veggies!
Chicken Noodle Soup
Here's a quick and easy chicken noodle soup recipe that you can make at home in about 30 minutes,
and it's hearty enough to fill up your stomach during lunch time.
In a large pot, melt some butter over medium heat.
Add onion and celery and sauté until onion is tender.
Add the parsley, chicken, chicken broth, soups, poultry seasoning, thyme, and pepper.
Bring to a boil
Reduce heat to medium-low and simmer for 20 minutes.
Finally add salt for taste, peas and carrots along with some cooked noodles and cream.
Cover, and simmer for 10 minutes longer and your delicious chicken soup is ready to be eaten!
Chicken Salad Lettuce Wrap
In a large bowl, combine yogurt and blue cheese.
Season with lemon juice to taste.
Stir in chicken until fully coated.
Adjust with more yogurt, blue cheese, and/or lemon if needed.
Spoon shredded chicken onto center ribs of romaine lettuce leaves,
dividing meat equally between them.
Place on a cutting board or rimmed baking sheet.
Set them upright next to each other to prevent leaves from falling over.
Evenly sprinkle walnut pieces, raspberry halves, and chives between lettuce leaves.
Innovative and tasty!
Butternut Squash and Spinach Tortilla
Boil squash for 10–15 minutes, until tender.
In a large bowl, beat together the eggs, milk and mustard with seasoning.
Now, Stir Fry the for a few minutes, until it turns golden and then add
the spinach and stir fry for a further few minutes, until wilted.
Tip the egg mixture into the pan and stir gently together and then cook over the lowest heat,
without stirring for 10–12 minutes or until the bottom is golden and the tortilla is nearly set.
Cut into four wedges just like a pizza!
Italian Pasta Salad
In a large bowl, toss together pasta, mozzarella, salami, spinach, tomatoes, artichokes, and olives.
For the dressing, add olive oil, vinegar, garlic, Italian seasoning,
parsley, and red pepper flakes to a jar and secure with a lid then shake to combine.
Season with salt and pepper to taste.
Dress pasta with dressing.
Yes, pasta can be healthy and easy!
Buddha Noodles
In a large pot of salted boiling water, cook noodles according to package instructions.
Drain noodles and rinse with cold water to cool.
Return noodles to saucepan.
Add peanut butter, soy sauce, sesame oil, honey, lime juice and garlic.
Stir until sauce is creamy and noodles are fully coated.
Put it in a bowl or your lunch box and top it with chicken, broccoli, avocado and green onions.
Garnish with sesame seeds.
Hummus Chicken Salad
This is a super simple,
light and healthy lunch idea which is very convenient for on the go lunches.
All you need to do is combine shredded chicken and your favourite healthy hummus in a large
bowl and serve in a wrap, on crackers, sandwich bread or on a salad as well.
So simple!
3 Ingredient Salmon
You can cook something as healthy as salmon using just 3 basic ingredients.
Salmon, lemon and Italian seasoning.
Place salmon in a shallow pan and squeeze lemon juice over it.
Make sure the salmon is coated well.
Let it marinate in fridge for about 20 mins.
Then Preheat oven to 500 degrees F and place salmon pieces,
skin side down on a parchment lined baking sheet or pan.
Cover each piece with Italian seasoning and sprinkle with salt and pepper.
Bake for 10 mins, pack it up and off you are for work or
school with you healthy and delicious lunch!
Mushroom Rice Pilaf
On medium heat add oil in a small sauce pan and onions; let onions cook until translucent.
Add mushrooms to the pot stirring occasionally, about 5 minutes.
Stir in the rice and let it cook for 3 minutes.
Stir in vegetable broth, add salt a peeper and cover with lid;
reduce heat to low and let cook for about 15-20 minutes or until the rice is tender.
Egg, Avocado, and Pesto Bagel Sandwich
This easy bagel sandwich is great for school or work lunch.
It is full of flavor, filling, and is super delicious!
Just spread pesto sauce on the inside of both bagel halves and set aside.
In a small bowl whisk two eggs together with salt and pepper and cook on a pan.
Place a slice of cheese on top of the egg till it melts.
Now, Place some arugula on the bottom half of the bagel and add the cheesy egg on top.
Add the avocado slices.
Season with salt and pepper, to taste, and add the rest of the arugula.
Top with the other bagel half.
With just a little bit of preparation and preplanning, you can eat healthy
and delicious food without having to spend your hard earned money.
We hope that today’s video helps you out in preparing
tastier and healthier home cooked lunches.
Are you someone who prefers eating out at
work than preparing something at home for various reasons?
Let us know in the comments section below.