We get it – you don’t have a lot of times these days. From scheduling classes and happy hours to planning summer vacations and, ya know, working 9-6 (or 7 or 8) – there’s not much time for healthy eating. That’s why you need a lunch that doesn’t take time and is still good for you. Enter: our master list of seven nutritious lunches that you can make in seven minutes or less (Nope, we’re not kidding!).
Tropical Veggie Burger
Grab a pack of frozen veggie burgers, top it with some fresh pineapple, a squeeze of lime juice, fresh greens and half an avocado (which is a great substitute for mayo) on a wheat bun, and you have a burger that’s delicious and good for you.
Turkey Hummus Wrap
Turkey is a lean protein that will fill you up, plus you can usually find it at your local deli without all of the processed gunk that’s in pre-packaged sliced meat. Spread some hummus on a whole wheat wrap, top with baby spinach, cucumber slices and some red onion. If you need extra bites on the side? Opt for red pepper slices or baby carrots.
Spiced Chickpea and Chicken Pita
Try this as a substitute for the fried and heavy falafel sandwich. Fill a pita with some fresh chicken breast (or rotisserie chicken is a good option), then add some chickpeas (around half a cup), a hefty dollop of non-fat, unsweetened greek yogurt, and finish it up by sprinkling oregano and parsley. Your local falafel place will miss you.
Black Bean Veggie Burrito
Fill one whole wheat wrap with half a cup of black beans, half an avocado, red onion, hot sauce and hefty amount of salsa. Voila! Wrap it tightly and store it in tupperware to avoid a mess.
Healthy Grilled Cheese with Tomato
Skip the butter and the heavy cheese, and you’ll save on mega calories. Use a light cheese, go extra on the tomatoes, and spray two slices of whole wheat bread with a zero calorie butter spray rather than butter – or olive oil! Wrap it in tinfoil and bring it on the road.
Bean and Kale Salad
Mix one cup of kale, add one squeeze of lemon juice and one squeeze of lime juice. Chop up half an avocado, ¼ cup of black beans, ¼ cup of white beans, and ¼ cup of kidney beans.
Fresh Mozzarella and Tomato Salad
If you stay away from full fat mozzarella, this can be a surprisingly healthy lunch! Throw together three low fat slices of mozzarella, with cherry tomatoes and fresh basil with olive oil and balsamic vinegar!