Easy Cheap Healthy Lunch Ideas For Work
Friday, March 3, 2023
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Easy Cheap Healthy Lunch Ideas For Work
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1. Vegetable Fried Rice
Ingredients
- 2 tablespoons of vegetable oil
- 2 cloves of garlic, minced
- 1/2 cup of diced onion
- 1 cup of frozen mixed vegetables
- 2 cups of cooked white rice
- 2 tablespoons of soy sauce
- 1 teaspoon of sesame oil
- Salt and pepper to taste
Instructions
- In a large skillet, heat the vegetable oil over medium heat. Add the garlic and onion, and cook until the onion is translucent.
- Add the frozen mixed vegetables and cook for 3 minutes.
- Add the cooked rice, soy sauce, and sesame oil, and stir to combine.
- Continue to cook for another 3 minutes, stirring occasionally.
- Season with salt and pepper to taste.
- Serve warm.
Nutrition
This Vegetable Fried Rice dish provides a good source of protein, fiber, vitamins, and minerals. It is low in fat and calories, making it a great choice for a healthy and balanced lunch. One serving of this dish contains approximately 280 calories, 10 grams of fat, 6 grams of fiber, and 6 grams of protein.
2. Tuna Salad Wrap
Ingredients
- 1 can of tuna, drained
- 1/4 cup of diced celery
- 1/4 cup of diced onion
- 2 tablespoons of mayonnaise
- 2 tablespoons of plain yogurt
- 2 tablespoons of lemon juice
- 1/4 teaspoon of garlic powder
- Salt and pepper to taste
- 2 large whole wheat wraps
- 1/4 cup of shredded lettuce
Instructions
- In a large bowl, combine the tuna, celery, onion, mayonnaise, yogurt, lemon juice, garlic powder, salt, and pepper.
- Mix until all of the ingredients are fully combined.
- Lay the two wraps out on a flat surface.
- Divide the tuna salad between the two wraps, spreading it evenly.
- Sprinkle the shredded lettuce on top of the tuna salad.
- Fold the wraps and cut in half.
- Serve cold.
Nutrition
This Tuna Salad Wrap is a great source of protein, fiber, vitamins, and minerals. It is low in fat and calories, making it a healthy and balanced lunch. One serving of this dish contains approximately 315 calories, 10 grams of fat, 3 grams of fiber, and 24 grams of protein.
3. Greek Yogurt Parfait
Ingredients
- 1 cup of plain Greek yogurt
- 1/2 cup of fresh blueberries
- 1/2 cup of diced fresh strawberries
- 1/4 cup of granola
- 1 tablespoon of honey
Instructions
- In a medium bowl, mix together the yogurt and honey.
- In a separate bowl, mix together the blueberries and strawberries.
- In a mason jar, layer the yogurt, blueberry-strawberry mixture, and granola.
- Repeat the layering process until the jar is full.
- Serve cold or at room temperature.
Nutrition
This Greek Yogurt Parfait is a great source of protein, fiber, vitamins, and minerals. It is low in fat and calories, making it a healthy and balanced lunch. One serving of this dish contains approximately 290 calories, 8 grams of fat, 4 grams of fiber, and 17 grams of protein.
4. Peanut Butter and Banana Sandwich
Ingredients
- 2 slices of whole wheat bread
- 2 tablespoons of peanut butter
- 1 banana, sliced
- 1 teaspoon of honey
Instructions
- Spread the peanut butter on one slice of bread.
- Arrange the banana slices on top of the peanut butter.
- Drizzle the honey on top of the banana slices.
- Top with the remaining slice of bread.
- Cut the sandwich in half and serve.
Nutrition
This Peanut Butter and Banana Sandwich is a great source of protein, fiber, vitamins, and minerals. It is low in fat and calories, making it a healthy and balanced lunch. One serving of this dish contains approximately 310 calories, 13 grams of fat, 4 grams of fiber, and 9 grams of protein.
With these easy and cheap lunch ideas, you can now enjoy a healthy and delicious meal without breaking the bank. Get creative and mix and match your favorite ingredients to make your own unique lunch recipes. Enjoy!
