Make Quick Vegetarian Lunches for a Happy, Healthy You

Do you run home to eat lunch? Or do pack your lunch as you get ready for work? We will help you make a healthy and delicious vegetarian lunch in 15 minutes or less.

A vegetarian diet is good for the body because it contains a low amount of saturated fat and cholesterol, and contains a high amount of fiber, vitamins, and minerals. To get the benefits of a vegetarian diet, meat eaters can eat vegetarian lunches to increase their fruit and vegetable intake.

 

Tips for making lunch fast:
  • Use leftover food from previous meals in new recipes.
  • Toss canned foods together to make a fast salad.
    • Canned beans, corn, and diced tomatoes can be tossed together to make a cowboy caviar.
  • Salads can easily turn into a wrap by stuffing them into whole-wheat tortilla.
  • Have a bag of pre-washed raw spinach ready to add greens to your lunch.
    • Throw a handful on your sandwich or wrap.
    • Steam spinach by microwaving it for 30 seconds. 
  •  Sliced fruits can also be used in an entree.

A spinach salad topped with sliced strawberries and walnuts.

For sides, rather than pairing your meal with chips, add these healthy alternatives to your lunchbox:
  • A piece of fruit or fruit slices 
  • Chopped veggies with hummus or ranch
  • A yogurt cup or cheese stick
  • Nuts or a trail mix

 

Food safety when packing lunch:
  • It is important to prepare your meal safely in order to not get sick. 
    • Always wash your hands before cooking or meal prepping. 
    • When taking your lunch to-go, use an insulated lunchbox with ice packs to keep foods cold during the day.
    • Separate warm foods and cold foods into different lunch boxes to prevent foods from entering the “temperature danger zone” (40°F – 140°F), which can increase your risk of getting sick from a food-borne illness.

By Emily Jacobs

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