Healthy lunches on the go

Packing a portable lunch for school or work can be challenging, particularly when it comes to ensuring that lunch is healthy. But there are a multitude of nutritious and tasty options for a sack lunch that will keep provide energy to get through the day.

Quinoa Salad

1 cup diced chicken

2 cups quinoa

1 cup diced tomatoes

1 cup diced cucumbers

2 Tbsp. balsamic

1 tsp. honey

Salt and pepper to taste

For a tangy yet sweet twist to lunch that is also healthy and packed with nutrients, try a quinoa salad with chicken, tomatoes and cucumbers.

To begin this quick and easy meal, oven-roast the chicken with any preferred seasonings (but it is likely best to keep it simpler). While the chicken is baking, prepare the quinoa (as per packaged directions) and dice the cucumber and tomatoes. Next, prepare the dressing; combine any preference of an acidic base (lemon, apple cider vinegar, balsamic) with a sweetener such as honey, as well as a touch of salt and pepper. Lastly, simply combine all elements together into one bowl, mix, and let them sit and marinate together in the refrigerator for at least a few hours.

One helpful thing about this recipe is that it can be prepared in as little or big of a batch as desired. Meal prepping? Make several days’ worth for the whole week. Just want to try it out? Make only a few bowls’ worth.

Another thing about this recipe is that it’s customizable: Add as much or as little of the ingredients as is desired, customize the dressing based on preferences, or substitute another grain for the quinoa.

Protein-Packed Tortilla Wraps

Another totally customizable and easy lunch option is fruit and nut butter-filled tortilla wraps.

Use tortillas and wraps that contain protein and fiber, as with almond flour or chickpea flour wraps. Once the proper tortilla is found, it is time to decide on the desired nut butter, which provides protein and healthy fats. Next, slice and arrange fruit — such as apples and/or bananas — and, if desired, walnuts or almonds to add texture and even more protein and nutrients, such as omega 3s. Raisins or dried fruits are also not a bad option, but be aware of added sugar.

This nut butter and fruit wrap is the perfect sweet yet nutrient-packed lunch, but this idea can also be customized to a savory option by instead spreading avocado on the wrap and including raw vegetables such as peppers and carrots, and perhaps even adding roasted chicken. This option will maintain the protein and healthy fats, while also ensuring the inclusion of veggies into the meal (bell peppers being extremely high in vitamin C).

Hummus and Veggies

As nutrient-dense lunches go, what is easier than hummus with veggies?

To begin, cook dry chickpeas (also known as garbanzo beans) per packaged instructions. This typically involves eight hours of soaking in water, followed by one to two hours of boiling, so plan accordingly. Grabbing a can of pre-cooked chickpeas is also an option. One tablespoon of chickpeas contains 45 calories and 2.4 grams of protein. Chickpeas are high in fiber and low in fat, making them a quite-well-rounded food option.

Once the chickpeas are prepared, puree them with olive oil until they reach the desired consistency. Add lemon juice, salt and pepper (and any other seasonings) to taste.

Pair the hummus with a variety of veggies such as bell peppers, carrots, celery, cherry tomatoes or broccoli, and even some whole grain crackers or pita chips.

Overnight Oats

This is rich in antioxidants, fiber, protein and other nutrients, including iron – all while having a moderate amount of calories. While typically eaten hot, a new trend is “overnight oats,” in which they are prepared (as the name implies) the night before — or at least eight hours before consumption — to allow them to absorb the liquid of choice and soften up to create the creamy consistency typical of oatmeal. Overnight oats are typically eaten cold, but can be heated.

Combine one part oats, one part milk/milk alternative of choice (water works, too), and 1/8 part seeds such as chia or flax into a bowl and mix.

Beyond this basic recipe there is a plethora of flavor options to choose from.

For a richer, perhaps sweeter route, include either peanut butter or peanut powder (which has fewer calories and less fat), either while the oats are soaking or after, and then top with walnuts and sliced/chopped fruit when it is time to eat.

A lighter option is to include a desired amount of a natural sweetener such as honey or pure maple syrup, along with vanilla and cinnamon, while the oats soak, then finishing it off with walnuts or almonds for some added calories, protein, and healthy fats. Mixed berries, which are high in fiber and antioxidants, can also be added. This flavor profile also works well with stone fruits such as peaches.

These are a few flavor options that are sure to hit the spot, but the choices are endless when it comes to overnight oats. Ensure that there is plenty of protein, healthy fats, and fresh fruits included to round out the nutrients of this meal, and get creative.

Power Lunch Salad

As with many other meals in this list, understanding nutrition, utilizing personal preferences and getting creative can lead to a satisfying, filling and nutrient-dense lunch.

Let’s start with the greens. Grocery stores offer a wide array of packaged greens, so feel free to mix and match. Include greens that contain protein, nutritious herbs that will add a bite of flavor (arugula and cilantro) and greens such as kale or Romaine to add some crunch and texture.

Next up is the dressing. Many store-bought salad dressings can be high in calories, fat, sugar, and otherwise lacking in nutrients. As such, a nutritious and tasty alternative is to simply dress the greens in smashed avocado and add a little parmesan cheese, nutritional yeast, and salt and pepper to taste, and any other seasonings to this mash will also help to bump up the flavor and give it a creamy consistency.

After the base of greens and creamy avocado is concocted, it is time to select the veggies to add on top. One option is to add in some roasted veggies such as sweet potatoes, zucchini and broccoli. A lighter option is to add raw, chopped veggies such as carrots and bell peppers. In this case, also add some chickpeas, if desired, to bump up the protein and calories in order to make it more filling.

One final layer to a delicious salad is a choice of healthy whole grains in order to increase the protein, calories and other nutrients, as well as add some additional texture and flavor. A few top choices for this are farro, couscous, quinoa, and whole-grain or chickpea-based pastas.

Toss all of these elements together in one big bowl, and say goodbye to boring salads.