1 May 2018Hey, It's Just Lunch!

We are all BUSY! We have a lot to do and rarely enough time with which to do it. While few of us plan to fail, we sometimes fail to plan. This is especially problematic when it comes to our eating habits. As a result, we end up making decisions around what to eat based on convenience and taste rather than health and nutrient composition. Falling into this type of habit on a regular basis will satisfy flavor cravings yet can sabotage our waistline and health. Read on for some quick and easy lunch ideas that are satisfying and will support you as you move closer to your weight loss and healthy eating goals.


Salads are a convenient way to get closer to meeting vegetable and fruit recommendations for the day. This is important because researchers have found that eating high levels of vegetables and fruits reduces the risk of certain diseases, notably certain cancers. A typical serving of salad contains at least 3 servings of vegetables. Salads also tend to be rich in dietary fiber. Dietary fiber is filling and thus can help with weight control. Dietary fiber also helps fuel the microbiome, a diverse colony of certain bacteria in our colon that helps to keep our bodies healthy.

Here are a few of the salad recipes I have been enjoying lately:

  • Lentil Fattoush Salad from The Mostly Vegan
  • Chopped Chef's Salad from Eating Well
  • Tuna-Stuffed Tomatoes from Health
  • Quinoa and Black Bean Salad from Epicurious


Here are two of my favorite quick and easy sandwich recipes. They are a new spin on what classifies as a "sandwich."

Mediterranean Chicken Wrap

This simple Mediterranean chicken wrap is very flavorful and the only ingredient that needs refrigeration, if you are out and about, is the feta cheese (which can be easily omitted). Serve it up on your wrap of choice and you have a tasty lunch!

Servings: 2


  • 4.5 oz can chicken, drained
  • 1/4 cup Kalamata olives
  • 5 diced artichoke hearts in oil
  • 1/4 cup chopped red onion (you can also substitute with 1/4 tsp onion powder)
  • 10 cherry tomatoes (cut in 1/2)
  • 1-2 tablespoons Italian Dressing
  • Feta Cheese (as desired)

To prepare: Mix all ingredients together in a large bowl and then serve on the wrap of your choice. You may also serve the chicken salad inside a lettuce leaf for a lower carb, lower calories option.

If you are looking for gluten-free wraps to try, consider these brands: The Pure Wraps® and Rudi's Gluten-Free Bakery®.

Low Carb Cucumber Sandwiches

I have been really into cucumbers lately! They are so versatile and can take the place of bread if you are following a grain-free eating plan or simply trying to watch your carbs. Check out Low Carb Cucumber Sandwiches from Organize Yourself Skinny - they take no time to prepare and require no cooking, only simple assembly.

Craving a hot lunch?

These lunches require very little preparation while packing in a lot of flavor.

Bean Tostadas: 2-3 small toasted corn tortillas. Divide evenly amongst the tortillas: 1/3 cup canned black beans + 3 tablespoons guacamole + lettuce, tomato, green onion and salsa to taste.

Tofu Stir Fry: 3 oz tofu (I like to use Sproutofu® Baked Tofu Savory), 1 tablespoon olive oil, 2 tablespoons chopped onion, 1/2 cup chopped broccoli, 3 tablespoons diced red pepper, and 1/4 tsp ginger powder. To prepare, sauté the onion in olive oil for 5 minutes on medium heat. Then add the chopped broccoli and diced red pepper. Cook another 5-7 minutes. Add cubed or chopped tofu and ginger powder. Stir and then cook on medium heat until warm. Enjoy over 1/2 cup cooked quinoa or brown rice for a balanced meal.

Enjoy these quick yet healthy lunch meals!

MyNetDiary does not endorse nor get paid to promote products mentioned in this post.

Joanna Kriehn is a Registered Dietitian Nutritionist and Certified Diabetes Educator with a passion for supporting individuals as they move towards a healthier lifestyle. You can learn more about Joanna by visiting her LinkedIn page

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Disclaimer: The information provided here does not constitute medical advice. If you are seeking medical advice, please visit your healthcare provider or medical professional.


Foods & Recipes/Salads Meal Planning & Diets/Lunch

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