Easy Healthy Lunch Ideas For School or Work!

Easy Healthy Lunch Ideas For School or Work!

EASY HEALTHY PACKED LUNCH IDEAS

Healthy lunch ideas for school or work

In this post and video, I’m going to be showing you 3 easy healthy packed lunch ideas for school or work.

I go to work everyday, and I take packed lunch with me – and these are some of my current faves!

They’re easy to make and super yummy too – who said lunch break had to be boring?

These recipes are filling and nutritious, and are totally refined sugar and dairy-free. 2 out of 3 of the recipes are gluten-free too (and the 3rd one can easily be made gluten-free if you use gluten-free bread).

Hope you love these recipes as much as I do, make sure you check out the video below to see how I make them!

Liezl Jayne XO



HEALTHY LUNCH IDEA #1

HUMMUS & ROASTED PEPPER SANDWHICH

Ingredients:

-2 slices wholegrain, whole rye or gluten-free bread
-plain hummus (roughly 1/4 cup)
-fresh baby spinach
-grated carrot (optional)
-fresh cucumber slices
-1/2 small-medium bell pepper (red or yellow)
-Italian herb mix
-chili flakes (optional)
-sea salt and black pepper
-1/4 teaspoon cooking oil

(serves one / makes one sandwich)



Method:

-recommended to double or quadruple roasted bell pepper to save for meal prep (sandwiches or meals for the week)
-preheat oven to 180 C/ 360 F
-slice bell pepper and add to a roasting tray
-toss with the cooking oil, sea salt, black pepper, Italian herb mix and chili flakes (optional)
-roast for 20-30 minutes or until cooked
-on one slice of bread spread the hummus
-top the hummus with the roasted pepper slices
-then add the grated carrot (optional), cucumber slices and baby spinach
-add your other slice of bread on top and cut the sandwich in half!
-store in a lunch box or container to take to school or work!
-Eat and enjoy at school or work!

Calories:

-Roughly 400-500 calories, depending on bread and hummus used
-Roughly 400 calories if each slice of bread used is roughly 100 calories, and 1/4 hummus is used

*Calories may vary depending on brand of bread and hummus used, and amounts used



HEALTHY LUNCH IDEA #2

ROASTED VEGETABLE & QUINOA SALAD

Ingredients:

-1/2 cup cooked quinoa
-small handful raw almonds (roughly 14)
-1 Tablespoon raw sunflower seeds
-1 Tablespoon raw pumpkin seeds
-roasted vegetables of choice (I used butternut squash, bell pepper and purple onion)
-big handful chopped romaine lettuce (or leafy green of choice)
-optional: chopped avocado (recommended 1/3 avocado)
-1 teaspoon olive oil
-fresh lemon juice
-sea salt and black pepper
-1/4 teaspoon cooking oil (for roasting vegetables)

(serves one / makes one salad)

Method:

-recommended to bulk meal prep roasted vegetables to save time (for meals during the week)
-preheat oven to 180 C/ 360 F
-chop butternut squash, bell pepper and purple onion (or veggies of choice) and add to a roasting tray
-toss with the 1/4 teaspoon cooking oil, sea salt, black pepper, Italian herb mix (optional)
-roast for 20-40 minutes or until cooked
-roughly chop romaine lettuce or leafy greens and add to bowl
-add the cooked quinoa, raw almonds, sunflower seeds and pumpkin seeds
-toss the salad together with fresh lemon juice, olive oil, sea salt and pepper
-add the roasted vegetables and toss again
-optionally add roughly chopped avocado (and toss gently)
-store in a lunch box or container to take to school or work (with a fork)!
-Eat and enjoy at school or work!

Calories:

-Roughly 450-550 calories, depending on amounts and portions used
-Roughly 450 calories if quinoa, nuts and seeds are all measured

*Calories may vary depending on amounts and types of vegetables used, and portions used
*Adding 1/3 avocado adds roughly another 100 calories (roughly 550 cal total)



HEALTHY LUNCH IDEA #3

CHICKEN & ROASTED PEPPER WRAP

Ingredients:

-2 rice paper wraps (made from rice and water)
-100g grilled chicken breast meat
-fresh baby spinach
-grated carrot (roughly 1 medium carrot)
-fresh tomato slices (roughly 1 medium tomato)
-thin zucchini slices (1 small zucchini)
-1/3 to 1/2 avocado
-1 small-medium bell pepper (red or yellow)
-Italian herb mix
-chili flakes (optional)
-sea salt and black pepper
-1/4 teaspoon cooking oil

(serves one / makes 2 wraps)



Method:

-recommended to double roasted bell pepper to save for meal prep (wraps or meals for the week)
-preheat oven to 180 C/ 360 F
-slice bell pepper and add to a roasting tray
-toss with the cooking oil, sea salt, black pepper, Italian herb mix and chili flakes (optional)
-roast for 20-30 minutes or until cooked
-make sure your other ingredients are pre-chopped or pre-prepared
-fill a bowl with lukewarm to warm water (not hot)
-gently dip one wrap at a time into the water and spin it around (watch video above) until wraps become clear
-work with one wrap at a time, and add your fillings fairly quickly (this makes the wrap easier to work with)
-add your baby spinach to the center of the wrap (watch video above to see how I do it)
-use a vegetable peeler to make thin zucchini strips (or use thinly sliced cucumber)
-then add the grated carrot (optional), tomato slices and the roasted bell pepper slices
-slice the grilled chicken and add that on top of the roasted pepper slices
-add the avocado and season with fresh lemon juice, sea salt and black pepper
-wrap your rice paper wrap up (watch video to see how I do it) and make your second wrap the same way
-store your wraps in a lunch box or container to take to school or work!
-Eat and enjoy at school or work!

Calories:

-Roughly 450-500 calories, depending on amounts and portions used
-Roughly 450 calories if each rice paper wrap used is roughly 20 calories, and 1/3 avocado is used

*Calories may vary depending on brand of wrap used, and amounts used

MADE WITH LOVE BY LIEZL JAYNE



Video and photos by Liezl Jayne Strydom – for liezljayne.com

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