5 Healthy Lunch Ideas

1. Sweet Tuna Salad

Ingredients

1 can tuna in water, drained
3-4 tablespoon sweet relish
2 tablespoon plain Greek yogurt
1 tablespoon honey mustard
Salt and pepper
Optional add-ins: onions, baby carrots, cucumbers, celery, corn, dried cranberries, or chopped grapes

Directions

Combine all ingredients in a bowl, mix together and enjoy on top of a bed of lettuce, in a sandwich or pita, or scooped up with your favorite whole-grain crackers.

2. Burrito Salad

Ingredients

1 1/2 cups lettuce
1/2 cup brown rice, cooked
1/3 cup black beans, cooked
1 cup vegetables (try tomatoes, red peppers, onions, or roasted sweet potatoes)
2 tablespoons avocado or guacamole
2 tablespoons salsa
Sprinkle of low-fat cheese

Directions

1. Place lettuce in large Tupperware container.

2. Add the rice and beans.

3. Top with your choice of vegetables, plus salsa and cheese (if desired).

4. Eat cold or microwave for 20 seconds and serve.

3. Hummus and Roasted Veggie Pizza

Ingredients 

1 soft tortilla shell

Handful of your favorite veggies (try spinach, tomatoes, and zucchini) 

Hummus

1 tablespoon olive oil 

1 garlic clove, minced 

Salt and pepper, to taste 

Crumbled goat cheese 

Directions 

1. Roast veggies for about 20 minutes at 350•F with the olive oil, garlic, salt, and pepper. 

2. Top your favorite type of tortilla with hummus, add the roasted veggies and some goat cheese, then bake for 10 minutes at 350•F. 

3. Slice and enjoy 

4. Pasta 'n' Peas

Ingredients

2 ounces whole wheat rotini or penne 

2 teaspoons olive oil

2-3 cloves garlic, minced 

1/2 cup frozen peas 

1 tablespoon Parmesan cheese 

Directions 

1. Cook pasta according to package directions.

2. While pasta is cooking, heat oil over medium heat. 

3. Add garlic to oil and cook until garlic is translucent, being careful not to burn it ( lower the heat if needed).

4. Add the peas and cook until heated through. 

5. Drain the pasta when it's done cooking, then add it to the peas and garlic. Toss to coat and serve. 

5. Turkey Chili Taco Soup 

Ingredients

1 1/3 pounds 99 percent lean ground turkey
1 medium onion, chopped
1 bell pepper, chopped
10 ounces RO*TEL Tomatoes and Green Chilies
15 ounces canned or frozen corn, thawed and drained
15 ounces kidney beans, drained
8 ounces tomato sauce
16 ounces fat-free refried beans
1 packet reduced sodium taco seasoning
2 1/2 cups fat-free low-sodium chicken broth

Directions

1. In a large pot, brown turkey on medium heat, breaking up with a wooden spoon as it cooks. When cooked through, add onions and pepper and cook for 2-3 minutes.

2. Add tomatoes, corn, kidney beans, tomato sauce, refried beans, taco seasoning, and chicken broth. Bring to a boil and simmer for 10-15 minutes.

3. Optional: Serve with a few baked tortilla chips and your favorite toppings such as low-fat sour cream, jalapenos, reduced-fat cheese, chopped scallions, onions, or chopped fresh cilantro. Freeze leftovers for individual portions for future meals. Serves 9 with a serving size of 1 1/4 cups.