When shopping for the upcoming week, add ingredients for these healthy lunch suggestions to your list. All are convenient, cost-effective meal ideas!
Want a noon meal that will cost less, taste better and provide more nutrition than most dining-out options? Try the following - each is easy to make and will fill you up without emptying your wallet. (For the chili and soup options, invest in a wide-mouth vacuum container, preferably lined with stainless steel.)
- Vegetarian chili - beans and fresh vegetables provide protein and fiber. Top with natural cheese for an extra serving of calcium.
- Salmon salad and whole grain crackers - canned salmon is a cost-effective way to get omega-3 fatty acids into your diet: simply mix wild-caught salmon with some lemon juice, pepper and fresh herbs and spread on fiber-rich crackers.
- Hummus and vegetables - easy to pack, and the chickpeas in the hummus provide protein and fiber, while the vegetables offer up antioxidants. Bring a variety of organic, colorful vegetables for interesting taste and texture.
- Miso soup and edamame - miso is full of isoflavones, antioxidants and protective fatty acids, and edamame contains isoflavones that have antioxidant activity and may help lower cancer risk.
- Barley salad - barley is a satisfying, nutty, low-glycemic-load grain. Start with barley and add whatever you prefer - grilled vegetables, tofu, beans - for a customized salad that can be eaten warm or cold.
- Lentil soup - a good source of fiber and magnesium, lentils cook quickly and are filling and satisfying year-round. Get the recipe here.