Easy, Healthy and Clean Lunch Ideas

These are great make ahead recipes for lunch.  Use organic ingredients wherever possible or where your budget allows.

TUNA SALAD

You can easily swap the tuna with chicken.  This is a recipe for 1-2 servings, double or triple up to have on hand throughout the week. A quick cold salad go to when you are short on time.

Ingredients

6 oz. pouch tuna in water , drained                                            

3 Tbsp. celery, diced                                                  

3 Tbsp. red onion, diced

2 Tbsp. carrots, diced                                                

2 Tbsp. tomato, diced                                                

2 Tbsp. apple, diced

⅓ c. nonfat Greek yogurt                                           

1½ tsp. white wine vinegar                                        

1 tsp. dried oregano          

1 tsp. parsley flakes                                                   

salt and pepper if you like                                                           

Stir ingredients until combined.  Spoon half of the mixture onto Ezekiel bread or rye bread; whole wheat pita, or a lettuce wrap;  if you like top each with 1 slice tomato and 1 slice low-fat cheese; To make it a “melt”, broil topped bread halves for 5 – 10 minutes or until lightly browned.  

GLUTEN FREE RED GRAPE ‘N’ CHIVE PASTA SALAD

Ingredients

½ pound gluten-free pasta such as TruRoots

2 tablespoons Greek plain yogurt

2 teaspoons fresh orange juice

2 tablespoons avocado oil

1½ pounds red grapes

2 tablespoons finely chopped fresh parsley

6 chives, finely chopped

2 tablespoons ground flax seed
1 teaspoon sea salt

¼ teaspoon black pepper

1 tablespoon grated orange zest

Cook pasta according to package directions. Drain and set aside to cool for 10 minutes.  In a large bowl, combine all ingredients; gently toss to combine.  Serve chilled.

QUICK TACO SANDWICH
Ingredients

16 oz ground turkey                                     
1-1/2 cups chopped spinach
1 tomato, chopped
1/4 cup onion, chopped                             
1/2 cup salsa
1/2 clove garlic (or more depending on your taste)
1-3 tablespoons chili powder - more for deeper flavor
salt and pepper if you like
4 whole wheat pitas, lawash, lettuce for wrap
Your favorite shredded cheese optional

Cook turkey thoroughly and allow to cool. Once cooled, toss all ingredients together in a bowl and mix well. Serve in a pita or wrap, cheese is optional.  Makes 4 servings.  Great cold or warm. 

GROWN UP GRILLED CHEESE

Ingredients

4 slices 100% whole wheat bread

1 tsp. olive oil

1 tsp. Dijon mustard

2 oz. low fat Cheddar cheese, finely grated and divided

½ medium Granny Smith apple, halved, cored and thinly sliced

Brush one side of each slice of bread with oil. Turn 2 pieces of bread over and spread with mustard. Divide half of cheese between both mustard covered slices. Place apples on top and then remaining cheese. Top each with other half of bread, oiled side up, making 2 sandwiches.

Heat a large nonstick skillet over medium-low heat. Place sandwiches in pan and cook until light golden brown. Flip over and continue cooking until cheese has melted and bread is golden brown. Cut sandwiches in half and serve.  Makes 2 sandwiches.  Wrap in foil and take with you.

MEDITERRANEAN QUINOA SALAD
Ingredients 
1 cup uncooked quinoa

2 cups water

1/4 cup red onion, diced

1/2 - 3/4 lemon, squeezed

1/4 cup (about 10) kalamata olives, pitted and sliced

2 tbsp extra virgin olive oil

2 cups cucumber, peeled and diced (from 1 English)

1 cup cherry tomatoes, quartered

1/3 cup crumbled feta

salt and fresh pepper, to taste

Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed.  Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes. Remove from heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool. While the quinoa cools, dice all the vegetables. Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze 1/2 lemon over it.   Drizzle the olive oil over the quinoa, then add feta, salt and pepper to taste and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.  Makes over 6 1/4 cups, plenty for the week. 

To spice up your salads, try a few of these dressings…all clean and delicious!

SIMPLE BALSAMIC VINAIGRETTE

1/3 cup olive oil
2 T balsamic vinegar
1/2 T red wine vinegar
1 clove garlic minced or pressed
1/4 scant tsp ground mustard
1 T lemon juice.

Whisk all the ingredients together. Store it in a small mason jar in the fridge.  It should keep for a couple weeks.  Since there are no additives in this, it will solidify in the fridge.  Pull it out a few minutes before you use it again.  Or just make it as you need it.

CLEAN EATING HONEY MUSTARD DRESSING

4 tablespoons light flavored oil (such as grapeseed or safflower oil)

3 tablespoons prepared yellow mustard, no sugar added

3 tablespoons honey

1 – 2 tablespoons apple cider vinegar (to taste)

1 pinch salt to taste

Whisk all ingredients together in a medium sized mixing bowl.  If it’s too thick for you, simply add water, 1 tablespoon at a time, until you reach the consistency you like best.

CLEAN EATING RANCH DRESSING

5 tablespoons low-fat buttermilk

3 tablespoons non-fat plain Greek yogurt

1/4 teaspoon onion powder

1/4 teaspoon dried dill

1/2 teaspoon dried parsley

1/2 teaspoon dried chives

1/2 teaspoon salt

Pepper to taste

Whisk all ingredients together in a bowl until smooth and evenly blended.

BLUEBERRY DRESSING

1/2 cup mashed or pureed blueberries

1/2 cup water

2 teaspoons sugar (or truvia)

1 tablespoon olive oil

1/2 teaspoon fresh lemon rind (just the peel)

1/4 teaspoon salt

Combine all the ingredients in a small bowl. Stir often. Cover and chill thoroughly before using.

Need help cleaning up your eating habits?  Let us guide you.  Need meal ideas?  Ask us about our monthly meal plans.  More info here http://www.onetrainingstudio.com/nutrition-counseling.html

We have lots of ways to help you eat cleaner, try new foods, and live deliciously ;)

bon appetit !!