There’s nothing better than a delicious and nutritious lunch to set you up for a great afternoon, and these healthy lunch recipes are sure to hit the spot with even the fussiest of eaters!

With 5 kids (all girls!) I know a thing or two about fussy eaters. And as a qualified chef and Personal Trainer, I also know a thing or two about how important the right nutrition is to fuel your body (and brain) effectively for work, play and exercise.

Especially if you’re doing regular intense exercise sessions such as weight lifting for muscle building or HIIT for fat burning and toning, the right foods are crucial to fuel not just your workouts but your recovery too.

So if you’re looking for healthy lunch ideas, in the Post I’ll be sharing some of my best lunch recipes for a healthy body and mind.

Let’s get right into our first recipe…

Dmitri Simons
Co-Founder Exercises.com.au, Personal Trainer, Triathlete, Qualified Chef, Father of 5

Quinoa Sushi Rolls Make For A Healthy Homemade Lunch

For most people, sushi is a lunch-time go to and it’s easier than you’d think to whip up a roll or two to take with you for a healthy, cheap and tasty lunch.

Using the superfood quinoa in this sushi instead of white rice adds a heap of protein, iron, calcium and fibre to increase the nutritional content of your lunch and keep you fuller for longer.

Add salmon and avocado to the mix for some heart healthy fats and omega 3 and wrap it up in some nutrient rich seaweed for a balanced lunch-time meal that supports all your health goals.

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – Medium
Carbs – Medium
Fats – Medium

Salmon, Avocado and Cucumber Quinoa Sushi

½ cup uncooked quinoa, rinsed well
¾ cup water
1 tbsp. white vinegar
1 tsp wheat-free tamari
2 nori sheets
100g very fresh raw salmon, thinly sliced
½ avocado, thinly sliced
½ small cucumber, julienned
Bamboo sushi rolling mat, optional

Makes 2 rolls

  • Place the quinoa and water in a saucepan and bring to the boil.
  • Once boiling, cover and reduce to a simmer until the water has absorbed and the quinoa is fluffy.
  • Remove from the heat and add the vinegar and tamari, stirring to form a sticky mixture. Set aside.
  • Place the nori sheets on a flat surface and divide the quinoa mixture between the sheets, spreading it evenly. Leave a 2cm gap on one lengthwise side of the nori sheets.
  • Lay the salmon, avocado and cucumber on top of the quinoa mixture, dividing evenly between each nori sheet.
  • To roll, gently lift the edge of the nori sheet closest to you and tightly roll over the sushi ingredients, using your fingers to hold the contents in place.
  • Seal the edge of the nori by wetting the edge with water and your fingers and gently press down to secure all the ingredients.
  • Place in the fridge to chill and either serve as a roll or slice into pieces using a sharp, wet knife.

Healthy Burger Recipe: Enjoy This Nutritious And Low Fat Burger

Craving a burger but don’t want to derail your diet? Now you don’t have to. Swapping out the normal ground beef for some ground turkey instead makes for the perfect healthy alternative to the traditional burger.

Ground turkey is rich in lean protein and low in fat, so this option will keep you lean and feeling great. The pineapple adds some vitamin C, manganese, copper, vitamin B6, vitamin B1, as well as folate, so will bring some added nutrition to this meal.

Because this meal is low in fat, it works great for eating immediately post workout (along with some carbs) or if you prefer, add some sliced avocado on top to make it more balanced with healthy fats to eat it at any point during the day.

Recipe Snapshot:
Sugar Free – No
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Low

Pineapple Turkey Burger Recipe

230g ground turkey breast meat
1 egg white
1 tbsp. freshly chopped fresh dill
¼ onion, finely diced
1 mushroom, finely diced
2 pineapple rings
large lettuce leaves

Combine together the ground turkey breast meat, egg white, freshly chopped dill, onion, and mushroom.  Form into two patties.

Place on a non-stick grill and cook for 4-5 minutes per side or until turkey is cooked through.  At the same time, grill the pineapple rings, 1-2 minutes per side. Serve wrapped up in lettuce (or on a bun) with grilled pineapple slice on top.

Sweet Turkey Wrap Recipe: Try This High Protein Lunch Option

If you need a healthy lunch on the go, this recipe will fit the bill perfectly. Turkey is an excellent source of lean protein and with the added vegetables, you’ll be feeling satisfied until late afternoon.

Spinach provides a wealth of nutrition including a number of antioxidants as well as vitamin K, folic acid, iron, and B vitamins.

The whole wheat wrap also adds some complex carbohydrates, making this a perfect snack to have when you have a busy day ahead.

It’ll keep you well energized, but you won’t have to worry about crashing a few hours post-meal. Finally apples add some extra sweetness and crunch, while also adding more fibre to this recipe.

Apples contain a special type of fibre called pectin, which is especially good for combating hunger.

Optional Additions

If desired, feel free to add some walnuts or slivered almonds if you wish to increase the fat content of this recipe.

Likewise, if you happen to be using a gluten free or low carb diet plan, you can instead use lettuce wraps with this recipe or boil some collard greens and use them as the wrap instead.

Doing so will decrease the calorie content, while also adding additional antioxidants.

Recipe Snapshot:
Sugar Free – No
Gluten Free –No
Dairy Free – No
Grain Free – No
Protein – High
Carbs – High
Fats – Low

Sweet Turkey Wraps Recipes

Makes 2 servings.

170g ground turkey breast meat
½ tbsp. olive oil
2 tbsp. fat free mayonnaise
1 tbsp. white vinegar
1 tbsp. Stevia
2 tbsp. dried cranberries
1 sliced green apple
½ sliced cucumber
1 cup spinach leaves
2 small whole wheat wraps

In a bowl, combine together the mayonnaise, vinegar, and stevia. Set aside. Chop up turkey breast into small, bite sized chunks and then mix with dressing. Stir in the cranberries.

Spoon onto a whole wheat soft tortilla and then top with spinach leaves, cucumber, and apple slices. Wrap up and serve.

Sweet Chicken Lettuce Wraps: You’ll Be Wrapped With This Healthy Lunch Option!

This is a slightly different option than the turkey wrap above… and arguably ‘healthier’ as you’ll be using lettuce as a wrap.

If you’re on a lower carb diet plan, lettuce wraps are an excellent choice to include in your meal plan.

The great thing about wraps is they’ll allow you to fit in far more vegetables than you ever would a sandwich, greatly increasing your overall nutritional intake.

This wrap takes things even further because the wrap itself is a vegetable.

Delicious High Protein, Low Carb Wrap

This keeps the carb and calorie count down while ensuring that you get the necessary nutrients your body needs. The pineapple in this recipe provides something sweet to combat cravings while also acting as a source of digestive enzymes as well.

Many people are currently not taking in enough natural digestive enzymes, most commonly found in fruit, on a daily basis, so this will help you get those needs met.

The chicken offers the lean source of protein to help repair and rebuild muscle mass tissues and fuel your active lifestyle, while the additional vegetables add antioxidants while keeping the calorie content lower.

Serve this recipe as a snack during the day or take it with you to work – whichever you prefer.

Chicken Lettuce Wrap Recipe

200-250g ground chicken breast
1 egg white
1 tbsp. freshly chopped fresh dill
¼ onion, finely diced
1 mushroom, finely diced
4 half-pineapple rings
¼ sliced cucumber
¼ sliced red pepper
Large lettuce leaves (or steamed collard greens if desired instead)

Steps:

  • Combine together the ground chicken breast meat, egg white, freshly chopped dill, onion, and mushroom. Form into a very thin flat patty.
  • Place the patty on the grill and cook for 2-3 minutes per side until slightly browned. Meanwhile, place the pineapple rings on the grill as well, cooking for about one minute per side.
  • Once the burgers are finished, place inside the lettuce wrap and then top with grilled pineapple, sliced cucumber, and sliced pepper.
  • Wrap up and serve immediately. Feel free to add any other vegetables as desired into the wrap.
  • Note that this recipe makes two servings.

Summary

These are just a few of my healthy lunch recipes and I’ll be adding more to this Post regularly so that you’ve got a resource to revisit to get inspired for healthy lunch ideas.

On a practical level, these lunches can be prepared at home and each item can be packed separately for freshness so that you can take it to work with you for lunch.

Not only do you get a delicious, healthy lunch, but you save money and won’t risk temptation by going out to eat at a takeaway, cafe, etc.

I hope you enjoy these recipes and if you have any questions please add it in the comments section below and I’ll respond personally…

Dmitri.