Easy Healthy Lunch Recipes For Family

Home Made May 30, 2020
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The Best Easy Healthy Lunch Recipes For Family


1. Healthy Bento Lunch Box Recipes 5 Ways



hese Healthy Bento Lunch Box Recipes are perfect for back to school and are the equivalent of adult lunchables! Try pizza, turkey & hummus, egg & cheese and more!


Prep Time: 20 minutesTotal Time: 20 minutes Servings: 4 servings Calories: 338kcal

Healthy meal prep lunches

Ingredients

Turkey & Hummus

  • 16 deli turkey slices
  • 2 cups mixed veggies (cucumber, carrots, cherry tomatoes)
  • 1/2 cup hummus
  • 4 cheese sticks

Meat & Cheese

  • 1 cup sliced kielbasa, ham or salami
  • 1 cup sliced cheddar cheese
  • 2 cups crackers
  • 2 cups raspberries & blackberries

Egg & Cheese

  • 8 hard boiled eggs, sliced in half
  • 2 apples, cored and sliced
  • 1 cup sliced white cheddar cheese
  • 1 cup grapes
  • 1/2 cup raw almonds

Chickpea Salad

  • 1 can chickpeas, rinsed and drained
  • 1/3 cup light mayo
  • 2 tbsp lemon juice
  • 1 tsp turmeric
  • 1 tsp curry powder
  • 1/2 tsp salt & pepper
  • 1/2 tsp dried dill
  • 1 tsp garlic powder
  • 2 celery stalks, diced
  • 2 green onions, sliced
  • Extra veggies and crackers, to serve

Pizza

  • 3 pitas, cut into small circles
  • 1/2 cup pizza sauce
  • 1/2 cup mozzarella cheese
  • 1/2 cup mini pepperoni or turkey pepperettes, sliced

Instructions

  • Add ingredients of choice to each bento box container. For chickpea salad, mash chickpeas in a large bowl with a fork (will be a rough mash), then serve over lettuce in bento box container with sides of choice
  • Bento boxes will last in the fridge up to 5 days.


Nutrition
Calories: 338kcal | Carbohydrates: 27g | Protein: 19g | Fat: 17g | Saturated Fat: 6g | Cholesterol: 41mg | Sodium: 1085mg | Potassium: 455mg | Fiber: 3g | Sugar: 4g | Vitamin A: 48IU | Vitamin C: 2mg | Calcium: 92mg | Iron: 2mgiced





2. Chicken and asparagus marinade


Sheet Pan Chicken and Asparagus

This Sheet Pan Chicken and Asparagus with lemony potatoes is an easy, delicious Whole 30 approved meal prep recipe that comes together on one pan. delicious Whole 30 approved meal prep recipe that comes together on one pan.

ngredients

  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 4 cloves garlic minced
  • 1 tsp dried (or fresh) parsley
  • 1/2 tsp dried rosemary
  • 1/2 tsp each salt & pepper
  • 1 cup baby potatoes, sliced in half
  • 4 chicken cutlets (or 2 chicken breasts sliced in half lengthwise)
  • 1 bunch asparagus

Instructions

  • Preheat oven to 425 F. In a small bowl, mix olive oil, lemon juice, garlic, parsley and rosemary together.
  • Add baby potatoes and chicken to a parchment-lined baking sheet and toss with lemon mixture. Bake for 15 minutes.
  • Meanwhile, trim ends of asparagus. When chicken and potatoes come out at the 15 minute mark, add asparagus to the pan and bake the chicken, potatoes and asparagus altogether for 8-10 minutes until tender.
  • Serve and enjoy! Chicken can be sliced and everything can be divided among meal prep bowls.
Nutrition
Calories: 238kcal | Carbohydrates: 14g | Protein: 29g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 65mg | Sodium: 213mg | Potassium: 152mg | Fiber: 3g | Sugar: 2g | Vitamin A: 550IU | Vitamin C: 7.4mg | Calcium: 20mg | Iron: 2.9mg







3. Caprese Pasta Salad with Pesto


Caprese Pasta Salad with pesto

This dish is perfect for lunch, dinner or a potluck!  My Caprese Pasta Salad with pesto is only 5 Ingredients and comes together in less than 20 minutes.

PREP TIME10 mins
COOK TIME10 mins
TOTAL TIME20 mins
COURSEDinner, Lunch
CUISINEAmerican, Italian
SERVINGS8 people
CALORIES384 kcal



INGREDIENTS


  • 12 ounces bowtie pasta
  • 2 pints cherry tomatoes
  • 8 ounces fresh mozzarella pearls
  • 1 cup fresh pesto ***
  • optional: chopped fresh basil
  • salt & pepper to taste

INSTRUCTIONS


  1. Cook the pasta according to the package instructions and set aside to cool.
  2. Once the pasta is cool toss the cherry tomatoes, mozzarella pearls and fresh pesto together.  Adjust the salt and pepper to taste.  If in season toss and garnish with additional fresh chopped basil.

NUTRITION
Serving: 8g Calories: 384kcal Carbohydrates: 40g Protein: 14g
Fat: 19g Saturated Fat: 6g Cholesterol: 25mg Sodium: 483mg Potassium: 374mg Fiber: 3g Sugar: 5g Vitamin A: 1395IU Vitamin C: 27mg Calcium: 215mg Iron: 2mg



4. Simple Black-Eyed Pea Salad


An up close shot of Simple Black-Eyed Pea Salad in a blue bowl.

Perfect for lunch, a side dish, or even a light supper, you're going to love this Simple Black-Eyed Pea Salad because it's delicious and so easy to make.

Prep Time:15 minutes
Total Time:15 minutes
This Sheet Pan Chicken and Asparagus with lemony potatoes is an easy, delicious Whole 30 approved meal prep recipe that comes together on one pan.

Ingredients:

Salad:

  • 3 cups black-eyed peas (see note below)
  • 2 medium carrots, shredded
  • 3 stalks celery, sliced
  • 12 cherry tomatoes, halved
  • 1/3 cup parsley, finely chopped
  • 1/2 cup red onions, diced

Dressing:

Instructions:

  • Add all salad ingredients to a bowl. Mix.
  • Add all dressing ingredients to a small bowl and whisk together.
  • Pour dressing over salad and mix until dressing has coated the entire salad.

Recipe Notes:

  • I use dried black-eyed peas to make this salad. I soak them overnight and boil them the day I am making the salad. If you prefer to use canned black-eyed peas, that is fine! Just be sure to rinse them well before using.
  • Nutrition info is for 1 of 4 servings and based on the recipe as it is written and is to be used only as a rough guide.




5. Keto Chicken Salad Recipe (Just 10 Ingredients!)


keto chicken salad recipe


This easy keto chicken salad recipe is packed with amazing flavors and make the perfect keto recipe that can be made in minutes!

Ingredients

  • 2 cups grilled shredded chicken
  • 2 hard boiled eggs, chopped
  • ¼ cup chopped pecans
  • 3 pickles, chopped
  • ½ green bell pepper, seeded, chopped
  • ½ cup real mayonnaise
  • 1 teaspoon whole grain mustard
  • 2 teaspoons fresh lime juice
  • 1 teaspoon dried dill weed
  • Salt and pepper, to taste

Instructions

    1. Gather all of your ingredients in one place. Make sure everything is chopped up and ready to be mixed together.
    2. Then in a mixing bowl, you will combine the mayonnaise, mustard, lime juice, and dill weed and combine
      everything well with your whisk.
    3. Next, add your chopped or shredded chicken, eggs, pecans, and bell pepper into the mayo mixture and stir everything to combine.
    4. The last step is to refrigerate the salad 30 minutes before serving.

Nutrition Information: YIELD: 4


Amount Per Serving: CALORIES: 399TOTAL FAT: 32.1gSATURATED FAT: 5.6gCHOLESTEROL: 154mgSODIUM: 859mgCARBOHYDRATES: 3gNET CARBOHYDRATES: 1.4gFIBER: 1.6gSUGAR: 1.2gPROTEIN: 24.1g


6. Meal Prep High Protein Chicken Salad


Meal Prep High Protein Chicken Salad!  Made with Greek yogurt, grapes & bell peppers this recipe is healthy, easy mayo free & egg free. Great for a quick meal, light lunch or appetizer. Gluten Free + Low Calorie

Meal Prep High Protein Chicken Salad! Made with Greek yogurt, grapes & bell peppers this recipe is healthy, easy mayo free & egg free. Great for a quick meal, light lunch or appetizer. Low Carb + Gluten Free + Low Calorie

Ingredients
  • 12 ounces chicken breast canned in water
  • 1/2 cup Greek yogurt
  • 1/2 cup green bell pepper diced
  • 1/2 cup red grapes sliced in half
  • 1/2 tsp sage
  • 1 tsp thyme
  • 1 tbsp lemon juice

Instructions
  1. Drain the water from the chicken then add all the ingredients to a bowl to combine.
  2. Divide the mixture into fours then place in meal prep containers. 

Nutrition


CALORIES 129 kcal
FAT 2 g
SATURATED FAT 0 g
CHOLESTEROL 55 mg
SODIUM 108 mg
POTASSIUM 418 mg
CARBOHYDRATES 5 g
FIBER 0 g
SUGAR 4 g
PROTEIN 20 g
VITAMIN A 95 %
VITAMIN C 18.4 %
CALCIUM 32 %
IRON 0.5 %

This article adapted from this site

7. PF Chang's Chicken Lettuce Wraps - BEST Copycat!



These Copycat PF Changs Chicken Lettuce Wraps make a healthy dinner idea that only takes 20 minutes to make! Even kids love this delicious filling and flavorful sauce!


3 PF Chang's Chicken Lettuce Wraps on a white plate.

Ingredients



  • 1 tablespoon olive oil
  • 1 pound ground chicken
  • 2 cloves garlic, minced
  • 1 white onion, finely diced
  • 1/4 cup hoisin sauce
  • 2 tablespoons soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon freshly grated ginger
  • ½ teaspoon sesame oil
  • 1 teaspoon sugar
  • 1 tablespoon Sriracha, Optional
  • 8 oz. whole water chestnuts, drained and diced
  • 2 green onions, thinly sliced
  • Salt and pepper, to taste
  • 1 head butter lettuce

Instructions

  • Heat the olive oil in a large skillet over medium high heat. Add the chicken and cook until browned and cooked through, crumbling as you do so. (About 5 minutes.)
  • Stir in the garlic, onions, hoisin sauce, soy sauce, rice wine vinegar, ginger, sesame oil, sugar, and Sriracha. Stir occasionally and cook until onions are soft and translucent, about 2 minutes.
  • Stir in the chestnuts and sliced green onions, salt and pepper and heat for an additional minute.
  • Spoon 3-4 Tablespoons into the center of each lettuce leaf and enjoy!


Nutrition
Calories: 295kcal, Carbohydrates: 20g, Protein: 22g, Fat: 13g, Saturated Fat: 3g, Cholesterol: 98mg, Sodium: 943mg, Potassium: 852mg, Fiber: 3g, Sugar: 9g, Vitamin A: 1410IU, Vitamin C: 8.3mg, Calcium: 40mg, Iron: 2.5mg

This article adapted from this site
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