Life can sometimes get overwhelmingly busy. Let’s be real, between managing work and the house, nobody has time to keep scrolling for recipes every day. When this happens, it’s easy to default to fast food or skip meals altogether. 

The good news is that you don’t have to sacrifice nutrition on busy days – a healthy lunch doesn’t have to be time-consuming. With the right plan, you can whip up meals that are quick to prepare, packed with nutrients, and bursting with flavor. 

In this guide, we provide you with 6 super easy recipes you can use as inspiration for your weekend meal preps. Whether you’re balancing work deadlines, running errands, or managing a packed family schedule, these recipes are designed to keep your busy life in mind. You’ll find options that are easy to make, with wholesome ingredients, and don’t compromise on flavor or quality.

The Foundation of a Healthy Lunch

A healthy lunch doesn’t have to be a fancy, five-star meal. It just needs to be balanced to keep you energized and focused. The main ingredients should be lean proteins, complex carbs, and healthy fats. For maximum flavor and nutrition, opt for fresh, seasonal ingredients. They taste better and are packed with essential vitamins and minerals your body craves. 

Building a Nutritious Plate

Think of nutritious plates like building blocks. The goal is to build a plate that keeps your specific needs in mind.

• Lean protein: Roasted chicken, chickpeas, eggs, or tofu help to keep you full and support muscle repair.
• Complex carbs:  Quinoa, brown rice, or whole-grain bread are for slow-releasing energy that sustains you through the day. 
• Healthy fats:  Avocados, nuts, or seeds that enhance flavor and play a vital role in brain function and overall health. 
• Hydration: A healthy lunch is effective when you are well-hydrated. Drinking water alongside meals helps break down food and aids nutrient absorption. 

1. Make-Ahead Mason Jar Salads

Mason jar salads are perfect for anyone who’s always on the go. You can prep your meals in them in advance and store them in the fridge for several days. Just like your favorite foodie on Instagram!

To keep the ingredients fresh: 

• Start with the dressing at the bottom of the jar
• Layer in the base ingredients like grains or beans
• Add protein – chicken, chickpeas, or hard-boiled eggs
• Experiment with seasonal vegetables
• Add crunchy veggies and nuts
• Top it off with delicate greens 

Mason jar salads save time and are a fun, creative way to enjoy a balanced and nutritious lunch, no matter how packed your day is. Mason jar salads offer endless possibilities for delicious, healthy lunches: 

If you are following a Mediterranean diet, try layer chickpeas, Kalamata olives, feta cheese, cucumbers, and cherry tomatoes. For a salad with an Asian twist, you can try soba noodles, edamame, shredded carrots, and bell peppers. Finish with sesame dressing made with soy sauce, sesame oil, and a touch of honey. When it’s lunchtime, give the jar a good shake and enjoy a delicious healthy meal.

Tips for Success

• Make-ahead mason jar salads stay fresh for longer when sturdy greens like kale, or romaine are used, as we do at Forage Kitchen– they are less likely to wilt. 
• Packing the dressing separately in a small container or at the bottom of the jar ensures that the greens stay fresh and crisp until you're ready to eat. 

Mason jar salads are endlessly customizable and a total lunchtime lifesaver. So take full advantage of that.

2. Easy Wraps and Roll-ups

On hectic days, wraps and roll-ups are the best mess-free lunches. They are easy to make. You can fill your wrap with whatever ingredients you love – from fresh veggies and lean proteins to flavorful spreads and healthy fats. 

Creative Wrap Ideas

There are endless combinations of healthy wraps and roll-ups you can make. Wraps are a great way to use leftovers. Here is how you can mix and match fresh ingredients and weekend leftovers: 

• For a hearty, filling wrap, spread hummus on a whole-grain tortilla, and add fillings like grilled chicken for lean proteins and mixed greens.
• For a light crunchy wrap,  make lettuce wraps stuffed with quinoa, roasted vegetables, and tahini sauce. 

Tips for Success

For quick wraps, prep your fillings and store them in airtight containers in the fridge. You can assemble them quickly when you want a quick healthy lunch. Keep your wraps moist and flavorful by adding spreads like creamy avocado or yogurt-based sauces. These enhance the flavor and prevent your wraps from drying out.

Wraps are easy, portable, and delicious – what’s not to love? 

3. Hearty Grain Bowls

Grain bowls are a popular go-to lunch option. They are highly customizable and nutritious. They’re quick to prepare, easy to pack, and can be enjoyed hot or cold – making them a go-to option for busy days.

Did you know grains have complex carbs that offer sustained energy? To maximize the energy quotient of your grain bowl meal, consider, brown rice, quinoa, or farro. Top those grains with lean proteins like grilled tofu or roasted chicken to boost the meal's nutritional value. You can amp up the flavor of your grain bowl by adding roasted nuts and seeds like walnuts, chia seeds, or sesame seeds. Then drizzle a zesty citrus vinaigrette made with lemon or lime juice over the top. 

From savory and nutty to sweet and citrusy, grain bowls can be a delicious, quick, and hearty lunch. If you are looking for more inspiration, try Forage Kitchen’s seasonal grain bowls like Club Med bowl, Cashew Bowl, and Avocado Crunch. They are great examples of a nutritious, quick lunch. Forage always uses fresh and seasonal ingredients in these grain bowls.

4. One-Pan Meals for Effortless Prep

One-pan meals are ultimate game changers for folks with a busy schedule that doesn’t leave time on the table to wash multiple utensils. In a perfect one-pan recipe, all the ingredients are tossed into the pan to be roasted to become a well-balanced delicious meal. 

Minimal prep, zero fuss, with only one dish to clean up – no wonder this is every busy person's go-to lunch category. They can also be customized based on the ingredients you have readily available in your kitchen.

Quick One-Pan Ideas

• Roasted vegetable and chickpea sheet pan. Toss your favorite veggies like sweet potatoes, bell peppers, and zucchini with chickpeas, olive oil, and spices, in a single pan and roasting them on low flame. 
• Stir-fry seasonal vegetables and your choice of protein. Spice up with herbs, marinades, and sauces.

Prep Hacks

Here are some tips to keep in mind to make one-pan meals even more quick:

• If oven-roasting, use parchment paper to clean up easily. 
• Batch cooking is a great strategy to make multiple lunches in one go. Divide the cooked meals into containers and store them in the fridge for quick grab-and-go lunches to eat throughout the week. 

5. Fresh and Easy Sandwich Options

Sandwiches are fantastic quick and satisfying lunches. They are perfect for quick bites between meetings you cannot escape from. They are also incredibly versatile.

To level up your normal, boring sandwiches, swap regular ingredients for fresh, interesting stuff. For instance, add crunch to your sandwich with nuts and seeds, like sunflower seeds, almonds, or crushed walnuts. They bring in flavor and healthy fats that will keep you satisfied longer. 

Some unique options include:

• A whole-grain bread sandwich with creamy avocado, lean turkey, and a handful of fresh sprouts is a great choice. 
• Open-faced sandwich with hummus, roasted vegetables, and a layer of peppery arugula if you are craving something light and flavorful. 

6. Nourishing Soups for Comfort and Nutrition

Soups are liquid gold when it comes to healthy lunches. They are also meal-prep friendly. You can prepare them ahead of time and store them in the fridge. On busy days, just reheat a portion and have a hearty, nutritious meal ready in minutes. With soups, you get both the  convenience of meal prep and the comfort of a warm, satisfying lunch – the best of both worlds, if you ask us. 

Nourishing soups requires minimal effort. Here are a few recipes for you to try:

• Lentil and spinach soup is one of the comforting, filling soups. With the side of wholegrain bread, they can be the perfect meal. 
• Tomato basil soup is a classic favorite with a fresh, vibrant flavor. Adding Greek yogurt on top can make the soup healthy and nutritious. 
• Butternut squash soup is a winter staple. If you are in Madison this winter, don’t forget to get your own fresh squash from your local farmer’s market.

Make-Ahead Tips

Making soups in advance is a wise choice – you will have a ready, comforting meal for your busy days. 

• Cook large portions of soup, portion them in smaller containers, and freeze them. At lunch, you can grab a single serving, reheat it in minutes, and enjoy a comforting, nutritious lunch. 
• Enhance the flavor of soups by garnishing them just before you eat. Add parsley, cilantro, or other herbs of your choice.

Where to Find Healthy Lunch Options Near You

Meal prepping is a great routine to set you up for success throughout your work week. But the fact is some weeks we just don’t have it in us to spend a couple of hours prepping and cooking multiple meals. This is when we can get derailed from our healthy eating habits.  

On such days, finding a healthy lunch option nearby can be a lifesaver. If you are in the Madison, Milwaukee, or Champaign area that healthy lunch option is Forage Kitchen.

At Forage Kitchen, our menu is designed to provide the energy and nutrition you need to power through your day. All the ingredients are fresh and seasonal. By ordering from us, you can enjoy a healthy, satisfying meal every day of the week.  

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