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author: Lori Zikuska | 08.08.2018 at 08:58 | 0 Comments

Top 5 Cooking Tips for Healthy Lunches: Quick and Easy Make-Ahead Recipes for Your Lunch Break

Being short on time during the week doesn’t mean you have to eat unhealthy, over-processed meals or call the delivery service to order pizza. These 5 super easy, super yummy recipes for vegetarians, vegans and omnivores are perfect to make ahead and bring to work!
 
#1 Top 5 Cooking Tips for Healthy Lunches: Hummus and vegetable wrap (vegan)
Per serving:
2 tortilla wraps
50 g hummus
1 bell pepper
¼ cucumber
1 carrot
handful lettuce leaves
Preparation:
Wash the lettuce, cut the bell pepper into small strips, thinly slice the cucumber and carrot. Heat tortillas in the oven (or use a frying pan) for a few minutes, then spread half of the hummus on each tortilla. Evenly layer veggies on top of the wraps and roll them up.

#2 Top 5 Cooking Tips for Healthy Lunches: Salad in a jar with eggs/salmon/chickpeas (optionally vegetarian/vegan)
Per serving:
2-3 handfuls of your favourite greens
5 cherry tomatoes
2 eggs (vegetarian) or 1 big salmon filet or ½ can chickpeas (vegan)
oil, seasoning to taste
Dressing:
1 Tbsp. mayonnaise
1 Tbsp. Greek yoghurt or soy yoghurt
1 Tbsp. water
½ Tsp. lemon juice
salt, pepper, herbs
Preparation:
Wash greens, cut tomatoes in half or smaller. Mix all the ingredients for the dressing in a blender or add to a clean jar, screw on the lid and shake well. Boil the eggs, let cool, peel and cut into quarters. Alternatively, roast salmon or chickpeas in a frying pan and season to taste. Layer lettuce, tomatoes and eggs/salmon/chickpeas in a big jar. Pour dressing into a small jar. This way, you can add the dressing only immediately before eating to prevent your salad from getting soggy.

#3 Top 5 Cooking Tips for Healthy Lunches: Grilled vegetable sandwich with chicken or tofu (optionally vegan)
Per serving:
1 ciabatta bread roll
¼ bell pepper
1 medium piece of zucchini
1 medium piece of eggplant
200 g chicken breast or ½ block of tofu (vegan)
few lettuce leaves
olive oil
salt, pepper, Italian herbs
Preparation:
Cut the bread roll, slice the bell pepper, zucchini and egg plant. Heat olive oil in a frying pan, roast veggies and season to taste. Cut chicken or tofu into even strips, roast and season. Veggies and chicken or tofu can be grilled on a barbecue as well. Spread all ingredients onto one half of the bread roll, top with the other half.

Extra Tip: Add some (soy) curd cheese with herbs


 
#4 Top 5 Cooking Tips for Healthy Lunches: Peanut butter banana power smoothie (vegetarian or vegan)
Per serving:
4 Tbsp. plain rolled oats
1 banana
100 ml milk (vegetarian) or plant-based alternative (vegan)
1 handful baby spinach leaves
1 Tbsp. flaxseed or chia seeds
1 Tbsp. organic peanut butter
Bonus: 10 g amino4u powder
Preparation:
Slice the banana, put all ingredients into a mixer and blend until smooth. Best to be stored and carried in a mason jar.



#5 Top 5 Cooking Tips for Healthy Lunches: Sweet potato chili (vegan)
Per serving:
¼ onion
1 clove garlic
1 medium sweet potato
½ can kidney beans
½ small can sweet corn
½ can tomatoes, diced
olive oil
salt, pepper, cumin, chili powder, cilantro
Preparation:
Finely chop the onion and garlic, sear in a pan. Dice the sweet potato and roast with the onion and garlic. Drain the kidney beans and sweet corn, rinse and add to the pan. Deglaze with tomatoes and let simmer until the sweet potatoes are soft. Season to taste.

Healthy Lunch Recipes Bonus Tip:
Add amino4u powder to these recipes for an extra boost of protein. Simply stir a few spoons into the hummus or salad dressing and enjoy amino4u on the go!
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