Quick And Easy Lunch Ideas

tuna sandwich with lettuce and tomato, lunch meal ideas to take to work

Bringing your lunch from home is a smart way to save money and eat food you love.
Include some protein like tofu, meat, fish or beans at each meal. It helps you feel full longer so you can last until the next meal or snack time. Energize your afternoon with these delicious ideas.

Bonus!Watch the video Quick and Easy Lunch Ideas to see this information in action.

Five dinner leftovers that can be remade into something new for lunch

Make extra dinner that can easily be packed up for the next day’s lunch. Or get creative and change your leftovers into something new.

  • Add leftover quinoa or diced pieces of tofu to homemade vegetable or lower-sodium canned vegetable soup.
  • Toss leftover curried cauliflower with chickpeas, beans or lentils. Serve it up with whole wheat pita wedges and raita (cucumber & yogurt dip).
  • Turn a green salad into a meal. Mix in any chopped meat, beans, eggs, chicken, turkey, fish or tofu.
  • Try sliced roast beef over greens with dressing. Add a whole grain roll and a couple of small cheese cubes.
  • Make an instant burrito. Wrap leftover chilli, salsa and shredded cheese in a small whole wheat tortilla. Heat it up at work. Enjoy with a side of plain yogurt.

Five no-cook ideas for work lunches

Mix and match foods from a few different food groups.

  • Spread tuna salad over whole grain crackers. Other toppings could be sardines, refried beans, peanut butter or hummus.Add some fruit, vegetables and milk to make this a meal.
  • Mix up chopped tomatoes, green peppers, cucumber and kidney beans. Enjoy with a whole wheat roll spread with hummus.
  • Layer up yogurt, lots of fruit and a sprinkle of nuts to create a meal-size yogurt parfait.
  • Pair up canned baked beans with mini pitas.Enjoy grapes and chocolate milk for dessert.
  • Pack up hardboiled eggs, a chunk of cheese, a handful of grape tomatoes, and a few celery sticks.

Did you know? Hardboiled eggs can be kept in the fridge for up to a week if you keep the shell on.

Five yummy ideas for sandwiches and wraps

The options for sandwiches and wraps are endless. Start with whole grain breads, go light on the spreads and add some colour and crunch with veggies. Include some lean protein such as eggs, skinless chicken or beans. Here are some combinations to try:

Food safety tip: Use an insulated lunch bag and ice packs to keep foods cold and safe to eat. Remember to wash your lunch bag, cutlery, and drink bottle well after each use.

Recipes to try:

Yummy Quinoa Lunch

Souper Lunch with Rice and Beans

Veggie and Bean Pita

Leek, Mushroom and Cheese Frittata

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Last Update – June 8, 2020

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