healthy lunch ideas

Healthy Lunch Ideas | anutritionisteats.com

Do you love packing lunches as much as I do? (I’m kidding, that’s not a real question.)

I love cooking, but prepping lunches? Not one of my favorite things to do. And I get the feeling that those of you who pack lunches day in and day out get sick of it real quick as well. And it’s totally understandable – it takes a ton of planning, prepping and energy to pack lunches every day.

When I think of the goal of this little website of mine, it’s to provide simple, delicious and healthy inspiration to eat well. For kids, for adults and for everyone in between. With that in mind, these healthy lunch ideas are suitable for the entire family, and I kept them as easy as possible.

Healthy Lunch Ideas | anutritionisteats.com

Ideally, each lunch (and meal for that matter!) should consist of a protein, vegetable and whole-grain or starch component. The fruit and treat are optional, but may help you score good lunch cred! Portion size will depend on the size of the human. :)

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Protein | deli meat, cheese cubes, hard boiled eggs, edamame, beans, cottage cheese, greek yogurt, nut or sun butter, grilled or leftover meat, tuna or egg salad, smoothie (frozen in molds), meatballs, frittata, cheese quesadilla, grass-fed hot dogs

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Vegetables | carrot sticks, grape tomatoes, lettuce wraps, cucumber slices, roasted vegetables, red pepper strips, snap peas, coleslaw, sautéed zucchini, steamed broccoli, roasted cauliflower

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Fruits | berries, apple slices, orange segments, grapes, melon chunks, sliced kiwi, mango

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Whole-Grains (or Starch)| crackers, pasta, bread, popcorn, tortillas, pita bread, mini bagel, waffles, pancakes, english muffin, focaccia, cereal, baked oatmeal, cinnamon raisin bread, cubed sweet potato, roasted squash, mashed potatoes, potato pancakes, sweet potato fries

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Treats | fruit leather, whole-grain cookies, mini-muffins, trail mix, dried fruit, granola bars

Want More? I rounded up 225+ lunch box ideas here.

Dealing with Food Allergies? Healthy Alternatives for Food Allergies.

Helpful Products: these products might make packing lunch a little easier and a little more fun! The popsicle molds are great for filling and freezing with healthy smoothies (add some greens!) and the baking cups are helpful for keeping foods separate in bento-box style lunch containers.

Healthy Lunch Ideas | anutritionisteats.com

LunchBots Quad Container | Silicone Popsicle Molds | Silicone Baking Cups | Laptop Lunches Bento Buddies *affiliate links

What do YOU pack for lunch?

 

last of summer succotash

Last of Summer Succotash | anutritionisteats.comWe’ve done our fair share of housesitting since we moved to Los Angeles and in addition to enjoying the perks of a real HOUSE, central air, backyards and GRILLS it’s also really fun to hang out in a neighborhood different than ours.

New neighborhoods = new restaurants!

One of our absolute favorite restaurants to visit when we’re housesitting is Beer Belly in Koreatown. (Watch the Diners, Drive-ins and Dives video here.) In addition to their great selection of craft beers (the beer list is always changing) they have some tasty bar food. We’ve tried quite a bit of the menu and love the duck fat fries, the pork belly chips and (and on a healthier note) the summer sucka tash.

Last of Summer Succotash | anutritionisteats.com

Right away, it was one of those dishes that I just knew I’d need to make at home. Because it’s simple enough and SO tasty. And those two words (simple + tasty) are essentially my food motto.

Traditionally, succotash is a combination of lima beans, corn and garlic or onion, but there are a ton of succotash varieties out there. Some are made with tomatoes, some red peppers and some swap edamame for lima beans. I knew right away that I wanted to include edamame in my version to up the protein a bit. I also wanted to include some zucchini because this succotash is all about celebrating end-of-summer produce, not to mention it’s always a good idea to add more vegetables where you can. Beer Belly is definitely the only place I’ve seen succotash topped with chipotle mayo and pickled shallots and I definitely wanted to include them.

Last of Summer Succotash | anutritionisteats.com

And even though corn is in season, and it’s best fresh, I used my favorite roasted corn from Trader Joe’s. Shucking and cutting off corn on the cob isn’t particularly laborious, but remember my motto above… SIMPLE! If you want to use fresh corn – major kudos! If you want to use frozen corn – I get you!

Let’s continue with the simple theme. This dish definitely is. Pickle the shallots. (The night before!) Mix up the chipotle mayo. Sauté the veggies for a few minutes. Done!

Last of Summer Succotash | anutritionisteats.com

Serve it alongside some grilled protein, or with some quinoa for a meatless meal.

Summers over now, right?

Last of Summer Succotash
 
Author:
Serves: 6
Ingredients
  • ½ cup apple cider vinegar
  • 1 tsp sugar
  • 1 tsp salt
  • 2 shallots, thinly sliced (about ¾ cup sliced)
  • ¼ cup light mayonnaise
  • 1½ Tbsp chipotle, chopped with sauce
  • 1½ cup corn kernels
  • 1½ cup cooked edamame
  • 1½ cup diced zucchini
  • 1½ cup sliced grape tomatoes
  • 4 cloves garlic, minced
  • 1 tsp olive oil
Instructions
  1. Combine apple cider vinegar, sugar and salt in a small jar.
  2. Add sliced shallots to the jar and let sit overnight or for at least a few hours.
  3. Stir together mayonnaise and chipotle peppers and set aside.
  4. Prep remaining ingredients.
  5. Heat oil over medium heat in a large pan.
  6. Add vegetables and cook, stirring occasionally, for about .... minutes.
  7. To serve, top vegetables with a dollop of chipotle mayo and a few of the pickled shallots.
Notes
Pickled shallots should be made a day in advance if possible.
Nutrition Information
Calories: 143 Fat: 5 Carbohydrates: 15 Sugar: 4 Fiber: 4 Protein: 7

strawberries & cream oatmeal smoothie

In the name of all things “back to school,” I’m deeming this week breakfast week!

Strawberries & Cream Oatmeal Smoothie | A Nutritionist Eats

It’s starting out on a really good note. Yup. Breakfast is sounding realllllllly good.

And lucky for us all, it also tastes realllllllly good. And it’s a healthy, well-balanced way to start your day.

Strawberry & Cream Oatmeal Smoothie | A Nutritionist Eats

We’re talking a smoothie made with oats + milk + cottage cheese + frozen strawberries + a touch of honey. No fancy ingredients, just simple foods you have at home blended together. Have you ever tried oats in a smoothie? It may sound a little odd at first, but when they’re blended, they’re hardly noticeable. They provide a dose of whole grains, protein and fiber. I think they really take the smoothie from being part of a meal, to making it the entire meal.

This smoothie is creamy, its a touch sweet, and its really filling thanks to the 19 grams of protein (without any protein powder!) and 6 grams of fiber. (If you use cows milk, you’ll have even more protein!)

Strawberry & Cream Oatmeal Smoothie | A Nutritionist Eats

Quick nutrition lesson: protein is often lacking at morning meals, when cereal and breads are the norm but it’s important to make sure that each meal contains protein to prevent blood sugar crashes and mindless snacking later in the day. More on the why + protein-rich breakfast inspiration here:

Breakfast can be the most important – and tastiest – meal of the day.

Strawberries & Cream Oatmeal Smoothie
 
Author:
Serves: 1
Ingredients
  • ½ cup oats
  • 1 cup milk
  • ½ cup cottage cheese
  • 1 cup frozen strawberries
  • 1 Tbsp honey
  • 1 tsp vanilla
Instructions
  1. Place the oats and milk in blender.
  2. Add remaining ingredients and blend until smooth.
Nutrition Information
Calories: 311 Fat: 5 grams Carbohydrates: 45 grams Sugar: 30 grams Fiber: 6 grams Protein: 19 grams

 

daily eats: 8.6.14

It cannot be August. Can it?! Part of me is utterly terrified that we still haven’t even gone to the beach this summer and part of me is really excited because it means that my mom comes out in a few weeks! I can’t wait!

workout: I woke up late (always a great way to start the day, huh?) and so instead of going for a walk, I did 20 minutes of Fitnet cardio workouts. Better than nothing! I also went for two 15-minute walks throughout the day so I managed to hit my nike fuel goal for the day!

beverage: coffee + 1/2 & 1/2, standard!

breakfast: 1 cup strawberries + 1 cup power o’s + 1 Tbsp chia seeds + 1 cup 2% milk. I was really excited to find the power o’s cereal the other day. They are made with beans and brown rice and have 6 grams of protein and 4 grams of fiber per serving. (The plain version of the cereal definitely needs some sort of added sweetness – the fresh strawberries were a perfect addition for me but I’m not sure I could eat it on its own.)

Daily Eats | A Nutritionist Eats

snack: I don’t normally snack in the morning, but if I’ve had cereal, it’s kind of guaranteed. I found this Vega bar in my drawer and it was SO good. It reminded me a bit of kind bars and macaroons. YUM.

Daily Eats | A Nutritionist Eats

yoga: Yoga Wednesday at work! Love it.

lunch: romaine + kale + cucumber + pepper + olive salad + dressing with a turkey burger + slice of cheese + 1/2 of an avocado

Daily Eats | A Nutritionist Eats

I absolutely could not pass these up. I kept trying to, but they are one of my favorite candies and they were staring me in the face. They were SO good. :)

Daily Eats | A Nutritionist Eats

dinner: we’re currently housesitting (yes, again!) and my cousin happens to get blue apron, so we lucked out and got their week of meals! It was a treat because we love blue apron but it’s too expensive to get it on a weekly basis. Hanger Steaks & Roasted Potatoes with Sautéed Long Beans & Tomato was on the menu last night. It was, as always, delicious!

Daily Eats | A Nutritionist Eats

other random bites: a few almonds before dinner, a few bites of corn from Richie at dinner and a few bites of gelato after dinner. :)

approximate nutrition stats: 2,048 calories, 105 grams fat (44%), 187 grams carbohydrates (35%), 31 grams fiber, 74 grams sugar, 107 grams protein (20%)

thoughts: I definitely had a sweet tooth today! I also felt kind of snacky, but that is pretty normal when I have cereal for breakfast.