In recent years, many of us have found ourselves working from home more often than before. Instead of packing a lunch, now most of us are able to whip something up in the kitchen mid-day. Below are five nourishing, quick and easy lunch ideas possible for a 30-minute lunch break!
1. Rice or Grain Bowls
Rice or grain bowls are a great way to up your fiber game, keeping you full and satisfied during your work day. Begin with your favorite grain (rice, quinoa, barley, etc.), add some vegetables, pick a protein (or two), drizzle on your favorite dressing or sauce, and add some fun garnishes. For example, this Asian Chicken Rice Bowl features an Asian sauce, shredded veggies, and brown rice. In addition, this Easy Grain Bowl features roasted chickpeas, kalamata olives and cucumbers. Items such as the shredded chicken or quinoa can be prepared beforehand to save additional time. Both recipes are delicious and sure to satisfy!
2. Sandwiches or Wraps
A sandwich for lunch? Shocker! However, sandwiches like this Fresh Caprese Sandwich or Greek-Style Chicken Wrap are way more interesting than the typical brown-bag sandwich. With basil, tomato, and cucumber in-season during late spring/summer, it is sure to taste extra delicious and fresh. An added bonus is these recipes don’t require much prep time beforehand!
3. Salads
Salads are a great way to add vegetables into the day. One common myth about salads is that they can be boring and leave you hungry. However, a salad doesn’t just mean some lettuce drizzled with vinaigrette. A truly nourishing salad should have multiple layers of flavor, texture, and color. Salads like this Taco Salad has all of your favorites like ground turkey, black beans and avocado, with enough protein to keep you filled. Another great salad is this Mandarin Chicken Salad, which is light, citrus-y, and perfect for the upcoming summer season.
4. Quick Soup
Who knew soup can be achieved in less than 30 minutes? A quick soup is a great choice for having a cozy lunch at home. Soups like this Easy Kale Soup or this Everyday Chicken Spinach Vegetable Soup are delicious and quick options for a weekday lunch. Like a salad, soups like these contain a variety of nutrients per bowl.
5. Stir Fry
A stir fry is a great option when you are in the mood for a flavorful, warm lunch. A recipe like this Quick Shrimp Stir Fry is a one-pan meal, with savory notes from the garlic, onions and ginger. Pair with your favorite grain or rice noodles!
This list is just the beginning! By prepping some ingredients ahead (like grains or proteins), they can be reused to make several different recipes throughout the week.
Learn more about healthy eating and other wellness programs offered by Wellness Workdays.
Written by Masey Taylor, Wellness Workdays Intern