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Quick & Healthy Lunch Ideas, For Everyday Living.

Updated: Apr 24

Stock Your Kitchen

If you want to make your to go lunch a quick and easy task, then stock your kitchen with healthy options like those listed below. Pick a few foods that you like and keep them on hand.

Also - keep some storage containers, sandwich bags, a thermos and an insulated lunch bag or cooler to transport and store your lunch.


  • Fresh vegetables – baby carrots, cherry tomatoes, snap peas and precut vegetables are quick to pack

  • You can also buy whole vegetables like broccoli, bell peppers and celery; chop them up when you get home to use throughout the week on sandwiches, wraps or salads

  • Fresh mixed greens or spinach – pile onto sandwiches, wraps or use in salads

  • Frozen vegetables – try those you can steam in the package; a great idea if you've got a microwave available to you during the day


  • Whole fruit like apples, bananas, oranges, pears, nectarines, grapes or peaches – these are easy to grab and go

  • Canned fruit (canned in juice, not syrup) - try individual serving cups or cans of mandarin oranges, peaches or fruit cocktail

Whole Grains

  • 100% whole wheat bread, pitas, and/or wraps – if you're trying to cut back on carbohydrate, consider a low-carb version

  • Quinoa or quick-cooking barley

Protein Foods

  • Grilled Tuna

  • Reduced-sodium canned beans

  • Reduced-sodium lean deli meat – try roasted turkey, chicken or roast beef

  • Rotisserie chicken – buy a whole chicken and use it throughout the week

  • Eggs – hard boil these ahead of time

  • Unsalted nuts/nut mix


  • Skim or 1% milk – Soymilk or Almond Milk are also god options, especially for those with a lactose intolerance

  • Light yogurt or non-fat Greek yogurt - plain is best, flavored varieties will have more carbohydrate

  • Cottage cheese – try 1% or 2% low-fat cottage cheese to cut back on the calories

Some Extras for Flavor

  • Hot sauce

  • Hummus

  • Light salad dressing

  • Mustard

  • Salsa

  • Balsamic vinegar

  • Olive oil

  • Lime and/or lemon juice


The one good advice i can give to you about any Diet is that, your Diet will be specific to you, and not just your body type, or the idea of loosing weight. Consult a Doctor about your concerns when it comes to your Health & Diet, follow up with a Nutritionist, find out which foods may or may not work in addressing the concerns you have, remember to include any health charts you may get from your Doctor, information may include; Blood Pressure, Sugar Level these things will help your Nutritionist provide you with Types of foods you should stay away from, this is always important. Now you are ready to dive into a wonderful world of Foods, & Recipes Specifically for your Diet. This is When you consult a Chef.

By Denaldo Bain

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