easy meals week: lunch

easy meals week is here! this post features 15 nourishing lunch ideas that use about 10 ingredients, take less than 15 minutes to throw together & will keep you going the rest of the afternoon! #caitsplateeasymealsweek

Back with round 2 of easy meals and this time it’s all about LUNCH! I’m revamping this post that I put together in the Fall with my favorite products, recipes & gluten-free adaptations for #caitsplateeasymealsweek!

If you missed my breakfast post, check it out here! It features 15 easy breakfasts the comes together quickly, offer a balance of nutrients and use less than 10 ingredients!

Okay, so now let’s talk lunch. It’s something so many people have a hard time with and I find people either tend to love or hate. I’m definitely on the love side – it’s one of my favorite meals (dare I say I like it even more than dinner?!)!

If you missed it, I also put together a post on 20 Packable Lunch Ideas so be sure to check that out if you’re ever in a lunch packing rut!

You can grab even more ideas from my Instagram Highlights or my Daily Meal Plan series (with over 40 lunch options!)

Just like with breakfast, there’s nothing fancy about these lunch options – they’re just quick, easy and offer a nice balance of nutrients.

And as always, I encourage you to make them your own – add/subtract/swap ingredients to fit your needs and preferences. The idea here is just to provide you some inspiration!

1.BROWN RICE VEGGIE SUSHI WITH EDAMAME & FRUIT

Ingredients:

• Brown rice vegetable sushi (12 pieces) – or preferred kind of sushi
• 1 cup steamed edamame (shelled or unshelled both work!)
• 2 clementines

Directions: Steam the edamame then pair with the vegetable sushi and clementines

Favorite Products: No favorite products here – go with sushi takeout from your favorite place or check your local grocery store (ours makes it fresh daily). With edamame, buy a bag of frozen edamame (found in the freezer section near the vegetables) and just steam it yourself in the microwave!

Gluten-Free? While brown rice is naturally gluten-free, some Japanese sticky rice can be made with a wheat-based rather than rice-based vinegar, so it’s important to notify your server of an allergy and request your roll be made with gluten-free rice and vinegar. Additionally, be careful to check any soy sauce that you use as it can contain gluten. Try Tamari Gluten-Free soy sauce or Kikkoman’s gluten-free offerings (they even make a reduced sodium version!) if you’re eating at home. The Celiac site has a nice write-up on gluten-free eating at a sushi restaurant.

2. GREEK SALAD WITH WHOLE GRAIN PITA WEDGES AND FRUIT

Ingredients:

FOR THE SALAD:

• 2 large handfuls leafy greens, washed
• 1/3 cup sliced cucumber
• 1/3 cup halved cherry tomatoes
• 1/4 cup red onions
• 2-4 tablespoons crumbled feta cheese
• 1-2 tablespoons walnuts
• 1-2 tablespoons dried cranberries
• 3 oz. protein of choice (chicken, chickpeas, shrimp)
• Sprinkle of salt & pepper
• 2 tablespoons dressing of choice (try Greek, balsamic vinaigrette or just olive oil & vinegar)

Directions: Combine everything in a bowl, toss to combine and serve with whole grain pita and fruit.

Favorite Products: Panera Bread Balsamic Vinaigrette (I like to mix mine in the blender with a little greek yogurt to make it nice and thick!), Joseph’s pita bread, Athenos feta cheese

Gluten-Free? Try skip the pita bread and add 1/2 cup cooked quinoa to this salad

3. HUMMUS & VEGGIE SANDWICH ON WHOLE WHEAT BREAD WITH STRAWBERRIES

Ingredients:

FOR THE SANDWICH:

• 2 slices of whole wheat bread
• 2-4 tablespoons hummus
• 1/2 avocado, mashed
• 1 slice mozzarella or provolone cheese
• 1 handful mixed greens
• 1/4 cup diced onion
• 1/4 cup sliced cucumber
• 1/4 cup shredded carrot
• 2-3 slices of tomato
• Optional: a few slices of dill sandwich pickles

Directions: Toast the bread then spread each side with hummus and mashed avocado. Place slice of cheese down, then layer on mixed greens, onion, cucumber, carrot, tomato and dill pickles (if using). Serve with 1/2 – 1 cup fruit. You can watch a video of me making this sandwich here.

Favorite Products: Pepperidge Farms 100% Whole Wheat Bread, Trader Joe’s Whole Wheat Tuscan Pane, Nature’s Own 100% Whole Wheat Bread, Trader Joe’s Organic Hummus, Tribe Hummus, Harris Teeter Hummus

Gluten-Free? Try Food For Life Brown Rice Bread, Whole Foods Gluten-Free Prairie Bread, Trader Joe’s Gluten-Free Whole Grain Bread. Read labels to be sure, but most hummus should be gluten-free.

4. SALAD WRAP WITH FRUIT

Ingredients:

FOR THE WRAP:

• 2 large handfuls of arugula
• Handful of cucumbers, quartered
• Handful of cherry tomatoes, halved
• Half a handful of red onion
• 1/4 cup feta cheese
• 2 tablespoons walnuts
• 1/2 small avocado, diced
• Olive oil and balsamic vinegar to taste
• Salt and pepper to taste
• 1 whole grain wrap

Directions: Place everything but the wrap in a food processor and gently pulse until well chopped. Place everything in the center of the wrap then roll. Check out my post featuring this recipe here.

Favorite Products: Joseph’s Lavash, Trader Joe’s 100% Whole Wheat tortillas, Panera Bread Balsamic Vinaigrette (I like to mix mine in the blender with a little greek yogurt to make it nice and thick!), Athenos feta cheese

Gluten-Free? Try Mission Gluten-Free tortillas

5. FARMER’S SALAD WITH AN ORANGE 

Ingredients:

• 2 large handfuls of torn red leaf boston bibb lettuce
• 2 radishes, washed and thinly sliced
• 2 small tomatoes, sliced into wedges
• 1/4 cup diced onion
• 1 carrot, peeled and chopped
• 1/2 an avocado, diced
• 1/4 cup feta or goat cheese
• Salt and freshly ground black pepper to taste
• Optional toppings: homemade croutons, balsamic vinaigrette (or other dressing of your choice

Note: To make homemade croutons, just cube a loaf of bakery bread, toss with olive oil and toast until crisp (about 4-5 minutes)

Directions: Combine everything into a bowl, toss with dressing and serve with an orange. Check out my post featuring this recipe here.

Favorite Products: Panera Bread Balsamic Vinaigrette (I like to mix mine in the blender with a little greek yogurt to make it nice and thick!), Athenos feta cheese

6. LOWER SODIUM SOUP WITH WHOLE GRAIN CRACKERS, FRUIT & A CHEESE STICK 

Ingredients:

• 1 can lower sodium soup
• Small bowl of whole grain crackers
• 1 medium apple, washed
• 1 cheese stick

Directions: Heat soup then serve with crackers, apple and cheese stick

Favorite Products: Amy’s light in sodium Lentil Vegetable soup, Amy’s light in sodium Hearty Rustic Italian Vegetable soup (honestly, she has a ton of really good ones, so just pick your favorite!), Triscuit Hint of Salt crackers,

Gluten-Free? Try Simple Mills fine ground sea salt almond flour crackers (my favorite!) – both soups recommended above are gluten-free!

7. TURKEY, CHEESE & AVOCADO ON A WHOLE WHEAT BAGEL WITH CARROTS & FRUIT

Ingredients:

FOR THE SANDWICH:

• 1 whole wheat bagel
• 2 teaspoons hummus
• 1 teaspoon maple or honey mustard
• 1/4 avocado, mashed
• 3 oz. lower sodium turkey breast
• 1 slice provolone or mozzarella cheese
• 1-2 leaves leafy green lettuce
• 1-2 slices tomato
• 3 rings red onion

Directions: Toast the bagel then spread one side with hummus and top with honey mustard. Spread avocado on bottom layer then place turkey and cheese on top. Follow with lettuce, tomato and onion. Serve with 1-2 large peeled carrots and an apple.

Favorite products: Thomas’ 100% Whole Wheat bagels, Lower sodium Boar’s Head turkey breast, Pepperidge Farms 100% Whole Wheat Bread, Trader Joe’s Whole Wheat Tuscan Pane, Nature’s Own 100% Whole Wheat Bread, Trader Joe’s Organic Hummus, Tribe Hummus, Harris Teeter Hummus, Stonewall Kitchen Maple Champagne Mustard

Gluten-Free? Try Canyon Ranch Plain or Everything Bagels

8. SWEET POTATO & BLACK BEAN QUESADILLA WITH PLAIN YOGURT, AVOCADO, SALSA & HOT SAUCE

Ingredients:

• 4 taco sized or 1 burrito sized whole wheat or whole corn tortilla
• 1/4 cup baked sweet potato, mashed (more or less as needed to cover the entire tortilla)
• 1/3 cup lower sodium or no salt addedblack beans, drained and rinsed
• 1/3 cup shredded mexican blend cheese
• Optional add-ins: 1/4 cup sautéed peppers, onions
• Toppings: 1/2 an avocado sprinkled with lime juice, 1/4 – 1/3 cup fresh salsa, hot sauce, plain greek or skyr yogurt

Directions: Using a fork or butter knife, spread mashed sweet potato all over the tortilla. Place half the shredded mexican blend cheese on top of the mashed sweet potato, followed by the black beans, then the remaining cheese (note: if using peppers & onions, place those on top of the black beans before the final layer of cheese). Cook in a non-stick skillet over medium heat for about 3-4 minutes each side (until the cheese is melted and just browned on each side). Serve with a piece of fruit or side salad.

Note: A quick & easy way to make a baked sweet potato is to pierce all around it with a fork, place it in the microwave on HIGH for 3-4 minutes, flip then cook on HIGH another 3-4 minutes (or until tender to the touch).

Favorite Products: Trader Joe’s 100% Whole Wheat tortillas, Mission 100% Whole Wheat flour or corn tortillas, Siggi’s yogurt, Newman’s Own Mild salsa, Jack’s Special Salsa Mild, Tabasco Chipotle Hot Sauce

Gluten-Free? Try Mission Gluten-Free tortillas

9. CHEESY SCRAMBLED VEGGIE EGGS, WHOLE GRAIN TOAST & FRUIT

Yup, that’s right! This was a breakfast option but also makes an awesome lunch option! In fact, I think I have eggs more frequently for lunch than I do breakfast!

Ingredients:

• 2 eggs
• Splash of milk
• Small pad of butter or drizzle of olive oil
• 1/2 cup fresh vegetables, chopped (broccoli, tomato, spinach, mushrooms, whatever you prefer!)
• 1/4 cup shredded cheese (any kind you like)
• Salt and pepper, to taste
• 1-2 slices whole grain bread
• 1 orange or other piece of fruit
• Salt & pepper to taste
• Optional: butter or olive oil for the bread

Directions: Scramble eggs with splash of milk. Meanwhile, drizzle a non-stick sauté pan with olive oil (or a pad of butter) and add fresh veggies. Sauté for 3-4 minutes or until vegetables are soft. Pour scrambled eggs over the vegetables once soft and cook until eggs are fully done. Turn the heat off, add the cheese, salt & pepper and stir well to combine and allow the cheese to melt. Serve with 1-2 slices of whole grain toast and a piece of fruit.

Favorite Products: Organic Valley Butter, Pepperidge Farms 100% Whole Wheat Bread, Trader Joe’s Whole Wheat Tuscan Pane, Nature’s Own 100% Whole Wheat Bread

Gluten-Free? Try Food For Life Brown Rice Bread, Whole Foods Gluten-Free Prairie Bread, Trader Joe’s Gluten-Free Whole Grain Bread

No time to make eggs? Try these easy make-ahead egg bakes that you can then just heat & eat! Pesto vegetable and mozzarella egg bake, Spinach, tomato & mozzarella egg bake, Broccoli, pepper & feta cheese egg bake

10. WHOLE GRAIN GRILLED CHEESE WITH FRUIT & A SIDE SALAD

Ingredients:

• 2 slices of whole wheat bread
• 1-2 tablespoons butter or margarine
• 2 slices mozzarella cheese
• For the side salad: 1 large handful spinach or mixed greens, 2 tablespoons each diced cucumbers, tomatoes, red onion, carrots and dressing

Directions: Take 2 slices of whole wheat bread, slather the outsides with butter then add 2 slices of mozzarella in the middle.  Cook the sandwich in a non-stick pan over medium low heat (about 3 minutes each side or until the cheese is melted and outside is gently browned). Once the grilled cheese is done, remove it from the heat, slice and pair it with combined side salad ingredients and a piece of fruit.  Or, try a big salad with grilled cheese croutons like I did here!

Favorite Products: Organic Valley Butter, Pepperidge Farms 100% Whole Wheat Bread, Trader Joe’s Whole Wheat Tuscan Pane, Nature’s Own 100% Whole Wheat Bread, Panera Bread Balsamic Vinaigrette (I like to mix mine in the blender with a little greek yogurt to make it nice and thick!)

Gluten-Free? Try Food For Life Brown Rice Bread, Whole Foods Gluten-Free Prairie Bread, Trader Joe’s Gluten-Free Whole Grain Bread

11. CHILI TOPPED WITH MEXICAN BLEND CHEESE, PLAIN YOGURT, AVOCADO, SALSA & HOT SAUCE SERVED WITH TORTILLA CHIPS

Ingredients:

• 1 can chili
• Toppings: 1/4 an avocado sprinkled with lime juice, 2 tablespoons mexican blend cheese, hot sauce, plain greek or skyr yogurt, fresh cilantro
• 1 cup corn chips

Directions: Heat the chili (both the stovetop and microwave will work) then ladle it into a bowl, top with avocado, mexican blend cheese, plain yogurt, freshly chopped cilantro and hot sauce. Serve with some tortilla chips for crunch!

Favorite Products: Amy’s lines of chilis, Trader Joe’s Blue Corn Chips, Harris Teeter Blue Corn Chips, Garden of Eatin’ Corn Chips, Food Should Taste Good Tortilla Chips, Siggi’s yogurt, Tabasco Chipotle Hot Sauce

Want to Make Your Own? Try these recipes: Instant Pot Veggie Chili, Hearty Black Bean, Sweet Potato & Quinoa Chili

Gluten-Free? Try any of Amy’s Gluten-Free chilis

12. EASY WHOLE GRAIN FLATBREAD PIZZAS WITH A SIDE SALAD 

Ingredients:

• 1 whole grain flatbreads
• 1/4 cup marinara sauce
• 1 cup chopped veggies of your choosing (I used broccoli, peppers & red onions)
• 1-2 tablespoons pesto for drizzling
• 2 oz. fresh mozzarella, sliced
• 1 teaspoons red pepper flakes
• For the side salad: 1 large handful spinach or mixed greens, 2 tablespoons each diced cucumbers, tomatoes, red onion, carrots and dressing

Directions: Preheat the oven to 400 degrees F. Place flatbread on a baking sheet. Top flatbread with sauce (more or less as you prefer) then layer veggies on top. Spoon pesto over the vegetables, layer mozzarella on top and finish off with a sprinkling of red pepper flakes. Bake for 10 minutes or just until cheese is bubbly and brown. Serve with a side salad. Check out my post featuring this recipe here.

Favorite Products: Stonefire Whole Grain Naan, Buitoni Basil Pesto

Gluten-Free? Try Trader Joe’s Cauliflower Pizza Crust or Simple Mills Gluten-Free Almond Flour Crust Mix

13. TUNA MELT ON WHOLE WHEAT BREAD SERVED WITH CHOPPED VEGGIES & A PIECE OF FRUIT

Ingredients:

• 2 pieces of whole wheat bread
• 1 can chunk light tuna in water, drained well
• 2 tablespoon plain greek or skyr yogurt
• 1-2 teaspoons spicy mustard
• 1 slice mozzarella or provolone cheese
• Optional add-ins: 1-2 tablespoons diced red onion, diced celery and diced carrots
• Toppings: lettuce, tomato, pickles

Directions: Mix tuna with yogurt, spicy mustard and any desired add-ins.  Spread tuna onto one side of the bread and top with slice of cheese. Place into toaster oven (or regular oven if you only have a slice toaster) and toast until cheese is melted and just beginning to bubble. Remove, top with lettuce, tomato and pickles (and additional mustard as desired). Serve with sliced veggies and a piece of fruit. Check out my post featuring this recipe here.

Favorite Products: I’m not loyal to a tuna brand but I always buy chunk light tuna packed in water,  Siggi’s yogurt,  Pepperidge Farms 100% Whole Wheat Bread, Trader Joe’s Whole Wheat Tuscan Pane, Nature’s Own 100% Whole Wheat Bread, Sir Kensington Spicy Brown Mustard

Gluten-Free? Try Food For Life Brown Rice Bread, Whole Foods Gluten-Free Prairie Bread, Trader Joe’s Gluten-Free Whole Grain Bread

14. READY-MADE BURRITO WITH AVOCADO, SALSA AND PLAIN YOGURT 

Ingredients:

• 1 frozen burrito
• 1/4 cup plain greek or skyr yogurt
• 1/4 cup salsa
• 1/4 – 1/2 avocado, mashed with lime juice
• 1-2 teaspoons hot sauce

Directions: Cook burrito according to package instructions. Serve with salsa, plain yogurt, avocado and hot sauce

Favorite Products: Amy’s burritos and Trader Joe’s Super Burrito, Siggi’s yogurt, Newman’s Own Mild salsa, Jack’s Special Salsa Mild, Tabasco Chipotle Hot Sauce

Want to make your own? Try this ultimate veggie-packed burrito. Don’t believe me that it’s easy? Just watch this video!

Gluten-Free? Try Amy’s Black Bean & Quinoa Gluten-Free burrito

15. WHOLE GRAIN CHICKEN MEATBALL MELT WITH A SIDE SALAD

Ingredients:

• 1 whole wheat bun or 2 slices of whole wheat bread
• 4 or 5 pre-cooked chicken meatballs
• 1/4 cup marinara sauce
• 1 slice mozzarella cheese
• For the side salad: 1 large handful spinach or mixed greens, 2 tablespoons each diced cucumbers, tomatoes, red onion, carrots and dressing

Directions: Heat meatballs according to package instructions and warm marinara sauce. Then simple place them on top of 2 slices of whole wheat toast (a whole wheat sub would work too!), top with a little mozzarella and additional marinara sauce and pop under the broiler just until the cheese melts.  Combine side salad ingredients and you’re ready to eat!

Favorite Products: Aidell’s chicken meatballs, Pepperidge Farms 100% Whole Wheat Hamburger Buns, Pepperidge Farms 100% Whole Wheat Bread, Trader Joe’s Whole Wheat Tuscan Pane, Nature’s Own 100% Whole Wheat Bread, Newman’s Own Marinara Sauce

Want to make your own? Try mini turkey meatloaf meatballs, zucchini parmesan chicken meatballs or these baked lentil “meatballs”

Gluten-Free? Try Food For Life Brown Rice Bread, Whole Foods Gluten-Free Prairie Bread, Trader Joe’s Gluten-Free Whole Grain Bread

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