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Healthy Lunch Ideas

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What to have for lunch can be a tough decision. However having a healthy lunch, that’s a whole other story. That is why reading exactly what healthy lunch ideas can look like can be very helpful for you. Whether you eat lunch at your desk on the fly, go out for lunch, eat with your co-workers in a lunchroom or eat in the comfort of your own home, lunch can easily get out of control. If you must eat at your desk, do not work while you are eating. The best lunch is right under 500 calories.

Here are some of the most fattening restaurant choices…

Fried seafood platter – 2,170 calories

Fried chicken dinner – 2,000 calories

Fettuccine Alfredo – 1,500 calories 

Spaghetti and meatballs – 1,200 calories

Chicken quesadilla or chicken burrito – 1,000 calories

None of the above menu choices are under the 500 calories that are suggested for your lunch. Remember, you’ll be having your snack in 2 – 3 hours so you don’t need to stuff yourself at lunch.

Where you eat is also important. A survey showed that 74% of Americans eat lunch at their desks. Eating while you’re working causes you to eat too fast and lose track of how much you have eaten. One idea may be to make a date to eat with a co-worker. You won’t be able to stay at your desk and more likely to eat consciously rather than lose track of what and how much you have eaten. In Europe, lunchtime is 50% longer and their waistlines are also smaller than Americans.

Here are some healthy lunch ideas that may start you thinking….


Ham and Blue Cheese Salad

2 c. mixed baby greens tossed with 2 Tbsp. Goddess Dressing and topped with ½ fresh plum tomato, 3 oz. sliced ham, 2 Tbsp. crumbled gorgonzola, 2 Tbsp. pumpkin seeds.

Mediterranean Wrap

Hummus spread and filled with 2 oz. turkey pastrami, ¼ c. sliced red onion, ½ fresh plum tomato, and 3 slices of lettuce leaves.  1 c. grapes.

Pesto Ham & Cheese  Sandwich


1 Whole Wheat English Muffin spread with 1 Tbsp. hummus or pesto spread, 4 oz. ham, ½ fresh plum tomato, 3 lettuce leaves, 1 slice of provolone cheese. 1  c. grape tomatoes.

Tuna Salad

2 c. mixed baby greens, 2 Tbsp. Newman’s Own Light Balsamic Vinaigrette and topped with 3 oz. chunk light water-packed tuna, 2 Tbsp. walnuts, 1 oz. crumbled feta cheese, 1 plum.

Turkey Cranberry Muffin


1 Whole Wheat English Muffin spread with 1 Laughing Cow Light Garlic & Herb wedge, filled with 3 oz. honey maple turkey, 1 Tbsp. dried cranberries, 2 Tbsp. walnuts.

Spinach Salad

Benefits of Spinach: Spinach has a high source of vitamins and minerals. Such as magnesium, calcium, potassium, zinc, copper, sodium, phosphorus, iron, vitamin B6, and vitamin E.

4 oz. baby spinach, 1 slice center-cut bacon, cooked and diced, ½ small tomato, 1 hardboiled egg.  Top with your favorite vinaigrette dressing.

Chicken Garden Salad

2 c. greens, ½ medium tomato, ½ cucumber, 4 oz. chicken breast, 2 Tbsp. reduced-fat dressing.

Salmon Macaroni Salad

½ c. whole-grain elbow macaroni, 2 oz. boneless salmon, 1 ½ Tbsp. reduced-fat mayonnaise, ½ c. baby peas, 1/8 tsp. garlic powder, 1/8 tsp. onion powder.

And also try, Heart Healthy Salmon Patties – Eat Healthy Foods.

Take these ideas and make some recipes of your own. You’ll soon be in the routine of eating slower and feeling fuller and more satisfied.

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My full name is S. Magudeswaran, am working as a Professional Knits Garments CAD pattern designer, in the Knits Garments Industry for the past 15 years. And also I have an interest in writing blogs about healthy foods.


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