It’s not always easy to come up with simple meal ideas made with simple ingredients and easy to put together but also enjoyable on a healthier note
Here are eight easy on the go lunch options that you would be sure to love and will keep you full for hours.
(1) Tuna Salad made with Greek yogurt, hard boiled eggs. carrot, avocado, chickpeas and olives.
To prepare the tuna salad you will need:
- 1 5 ounce can wild albacore tuna drained.
- ¼ cup full fat Greek yogurt.
- 2 tablespoons celery, finely chopped.
- 2 tablespoons red onion, finely chopped.
- 1 tablespoon fresh dill, chopped.
- Dash of salt.
- Ground black pepper to taste.
Add all ingredients to a bowl, mix to combine. Adjust flavors by adding more yogurt, salt, pepper, dill to taste or add a squeeze of lemon for a little tang. Makes 2 servings. Serve with carrot shreds, avocado, chickpeas and olives dressed with fresh lemon juice, salt and pepper or desired seasonings. Serve with
For the Lemon Parsley Chickpeas: Drain and rinse a can of chickpeas, add to a bowl. Also add juice of 1 lemon, 2 tablespoons extra virgin olive oil, ¼ teaspoon salt, ¼ teaspoon ground black pepper, 1 tablespoon fresh chopped parsley.
Serve with hard boiled eggs. carrot, avocado and olives.
(2) Shredded chicken with chili roasted chickpeas, tomato cucumber salad, lemony arugula and olives.
For the shredded chicken I like to purchase a store-bought rotisserie chicken to save time otherwise I marinate the chicken breast in lemon juice, olive oil, garlic powder, dried oregano, salt and ground black pepper. Then bake in oven on 425 F for 12-15 minutes turning halfway through. Or air fry for 10-12 minutes on 390 F.
To prepare the chili roasted chickpeas, drain and rinse a can of chickpeas. Spread onto baking sheet and pat dry with paper towels. This helps make them more crispy. Drizzle with one tablespoon olive oil, or spray with olive oil spray. Season with chili powder, sea salt and optional garlic powder. Bake in oven or air fryer oven on 425 for 12-14 minutes until desired crispiness
Tomato Cucumber Salad:
- 1 large ripe tomato cut into 2 inch pieces.
- ½ an English cucumber cut into 2 inch pieces.
- 2 tablespoons extra virgin olive oil.
- 1 tablespoon red wine vinegar.
- 1 tablespoon fresh chopped parsley.
- ½ teaspoon salt.
- ¼ teaspoon ground black pepper.
Add all ingredients to a bowl and toss well. Let sit for a few minutes before serving to marinate the flavors.
Serve with lemon dressed arugula and olives.
(3) Tuna salad made with Greek yogurt, carrot salad, lemon garlic chickpeas, hard boiled eggs and Castelvetrano olives or relish of choice over arugula.
To prepare the tuna salad you will need:
- 1 5 ounce can wild albacore tuna drained.
- ¼ cup full fat Greek yogurt.
- 2 tablespoons celery, finely chopped.
- 2 tablespoons red onion, finely chopped.
- 1 tablespoon fresh dill, chopped
- Dash of salt.
- Ground black pepper to taste.
Add all ingredients to a bowl, mix to combine. Adjust flavors by adding more yogurt, salt, pepper, dill to taste or add a squeeze of lemon for a little tang. Makes 2 servings.
Lemon Garlic Chickpeas:
Drain and rinse a can of chickpeas, add to a bowl. Also add ¼ teaspoon garlic powder, juice of 1 lemon, 2 tablespoons extra virgin olive oil, ¼ teaspoon salt, ¼ teaspoon ground black pepper, 1 tablespoon fresh chopped parsley. Add other optional ingredients of choice. Toss well. Makes 2-4 servings.
Carrot Salad:
Ingredients:
- 2 cups shredded carrots
- Juice of one lemon
- 1 tablespoon extra virgin olive oil.
- 1 teaspoon honey (optional).
- 1 tablespoon fresh chopped parsley.
- Salt and pepper to taste.
- Feta cheese crumbles optional.
Add all ingredients to a bowl and toss well. Adjust seasoning as desired.
Serve with hard boiled eggs with olives over arugula.
(4) Tomato, cucumber, chickpeas, feta cheese, Kalamata olives and butter lettuce with Greek vinaigrette
Add tomato, cucumber, chickpeas, feta cheese, Kalamata olives and butter lettuce to a meal prep container or a bowl.
For the Greek vinaigrette add the following ingredients to a small mason jar or a small bowl, tightly close the lid and shake or mix well:
½ cup extra virgin olive oil.
2 tablespoons red wine vinegar.
¼ cup fresh lemon juice.
1 teaspoon Dijon mustard.
1 tbsp. dried oregano.
1 tsp. salt.
½ tsp. black pepper.
Add as much or as little dressing to the salad or serve on the side.
(5) Shredded chicken, cucumber, chili roasted chickpeas, Kalamata olives, avocado and butter lettuce with lemon and olive oil.
To prepare the chili roasted chickpeas, drain and rinse a can of chickpeas. Spread onto baking sheet and pat dry with paper towels. This helps make them more crispy. Drizzle with one tablespoon olive oil, or spray with olive oil spray. Season with chili powder, sea salt and optional garlic powder. Bake in oven or air fryer oven on 425 F for 12-14 minutes until desired crispiness.
For the shredded chicken I like to purchase a store-bought rotisserie chicken to save time otherwise I marinate the chicken breast in lemon juice, olive oil, garlic powder, dried oregano, salt and ground black pepper. Then bake in oven on 425 F for 12-15 minutes turning halfway through. Or air fry for 10-12 minutes on 390 F.
Serve with Kalamata olives, avocado, butter lettuce and extra lemon wedge on the side.
(6) Honey sesame glaze shrimp, pineapple, red bell pepper, broccoli and brown rice.
To make the honey garlic glazed shrimp mix 2 tablespoons honey with 2 tablespoons of BBQ sauce of choice and 2 cloves minced garlic in a large bowl. Add 1 lb. raw, peeled and deveined shrimp and toss well to fully coat. Heat a cast iron skillet on the stove top to medium high heat and add the coated shrimp tossing often and lowering heat if necessary to prevent burning. Cook shrimp until caramelized and toasty. Remove from heat and sprinkle with sesame seeds.
Serve with roasted pineapple and red bell pepper. Cut peppers and pineapple into 1-2 inch pieces. Spread on a parchment lined sheet pan. Toss in a little olive oil and season with salt and pepper. Bake in oven on 425 F for 10-12 minutes until the fruit and veggies start to caramelize.
Serve with steamed broccoli and brown or white rice.
(7) Baked cauliflower gnocchi, flaked salmon, lemon parsley chickpeas, hard boiled eggs.
For the cauliflower gnocchi I used frozen cauliflower gnocchi from Trader Joes but Green Giant also makes a good cauliflower gnocchi sold in the frozen veggie section at your local grocery store. Or you can use any dry shelf stable potato gnocchi or frozen potato gnocchi for this recipe.
Place gnocchi onto sheet pan frozen or dry. Toss in olive oil and season with salt, pepper, garlic powder and any desired seasoning of choice. Bake in oven on 425 F for 12-14 minutes or air fry on 390 F for 12 minutes or golden and crispy.
For the salmon, place a salmon filet skinless or skin side down on top of lemon slices on a sheet pan or baking dish. Season with salt, pepper, garlic powder and drizzle with olive oil. Bake in oven on 425 F for 12-16 minutes depending on the size of the salmon filet until cooked through. Flake or serve whole.
For the Lemon Parsley Chickpeas: Drain and rinse a can of chickpeas, add to a bowl. Also add juice of 1 lemon, 2 tablespoons extra virgin olive oil, ¼ teaspoon salt, ¼ teaspoon ground black pepper, 1 tablespoon fresh chopped parsley. Add other optional ingredients of choice if desired. Toss well. Makes 2-4 servings
Serve all in a meal prep container or bowl and serve with hard boiled eggs for extra protein.
(8) Shredded chicken, black beans, tomato, avocado, butter lettuce, Castelvetrano olives, fresh lime juice, olive oil, cilantro.
For the shredded chicken I like to purchase a store-bought rotisserie chicken to save time otherwise I marinate the chicken breast in lemon juice, olive oil, garlic powder, dried oregano, salt and ground black pepper. Then bake in oven on 425 F for 12-15 minutes turning halfway through. Or air fry for 10-12 minutes on 390 F.
Shred or slice and serve in a meal prep container with black beans, tomato, avocado, butter lettuce, Castelvetrano olives, fresh lime juice, olive oil, cilantro.
Hope you enjoy these recipes as much as I do.