5 Simple and Healthy Lunch Ideas

Here are five quick, simple, and healthy lunch ideas for middle and high school students that they can prepare themselves, with simple instructions and nutritional information for each:

1. Turkey and Veggie Wrap

Ingredients:

  • Whole wheat tortilla
  • 3 slices of turkey breast
  • 1/4 cup shredded carrots
  • 1/4 cup baby spinach
  • 2 tablespoons hummus

Instructions:

  1. Lay the tortilla flat.
  2. Spread hummus evenly over the tortilla.
  3. Layer turkey slices, shredded carrots, and baby spinach.
  4. Roll the tortilla tightly and slice in half.

Nutritional Information:

  • Calories: 250
  • Protein: 18g
  • Carbohydrates: 30g
  • Fat: 8g
  • Fiber: 6g

2. Avocado Toast with Boiled Egg

Ingredients:

  • 1 slice whole grain bread
  • 1/2 ripe avocado
  • 1 hard-boiled egg
  • Salt and pepper to taste
  • Optional: red pepper flakes, cherry tomatoes, or a squeeze of lemon juice

Instructions:

  1. Toast the slice of whole grain bread until golden brown.
  2. While the bread is toasting, peel and slice the hard-boiled egg.
  3. In a small bowl, mash the avocado with a fork. Add salt and pepper to taste.
  4. Spread the mashed avocado evenly over the toast.
  5. Top with sliced egg.
  6. Add optional toppings like red pepper flakes, cherry tomatoes, or a squeeze of lemon juice if desired.

Nutritional Information:

  • Calories: 250
  • Protein: 10g
  • Carbohydrates: 22g
  • Fat: 15g
  • Fiber: 7g

3. Veggie and Cheese Quesadilla

Ingredients:

  • 1 whole wheat tortilla
  • 1/4 cup shredded cheese (cheddar or mozzarella)
  • 1/4 cup diced bell peppers
  • 1/4 cup diced tomatoes
  • 1/4 cup black beans (drained and rinsed)

Instructions:

  1. Place the tortilla in a skillet over medium heat.
  2. Sprinkle half of the cheese on one half of the tortilla.
  3. Add the diced bell peppers, tomatoes, and black beans.
  4. Sprinkle the remaining cheese on top.
  5. Fold the tortilla in half and cook until the cheese is melted and the tortilla is golden brown on both sides, about 3-4 minutes per side.
  6. Slice into wedges.

Nutritional Information:

  • Calories: 320
  • Protein: 15g
  • Carbohydrates: 40g
  • Fat: 12g
  • Fiber: 8g

4. Peanut Butter Banana Sandwich

Ingredients:

  • 2 slices whole grain bread
  • 2 tablespoons peanut butter
  • 1 banana, sliced
  • 1 teaspoon honey (optional)

Instructions:

  1. Spread peanut butter evenly on one side of both slices of bread.
  2. Place banana slices on one slice of bread.
  3. Drizzle honey over the banana slices if desired.
  4. Top with the other slice of bread, peanut butter side down.
  5. Cut the sandwich in half.

Nutritional Information:

  • Calories: 350
  • Protein: 12g
  • Carbohydrates: 45g
  • Fat: 15g
  • Fiber: 8g

5. Chicken Salad Lettuce Wraps

Ingredients:

  • 1 cup cooked, shredded chicken breast
  • 2 tablespoons plain Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1/4 cup diced celery
  • 1/4 cup diced apples
  • Romaine lettuce leaves

Instructions:

  1. In a bowl, mix together the shredded chicken, Greek yogurt, Dijon mustard, diced celery, and diced apples.
  2. Spoon the chicken salad mixture into the lettuce leaves.
  3. Wrap the lettuce around the filling and serve.

Nutritional Information:

  • Calories: 220
  • Protein: 25g
  • Carbohydrates: 10g
  • Fat: 8g
  • Fiber: 2g

These recipes are designed to be simple, healthy, and suitable for students to prepare on their own.

Recent Posts