Healthy Lunch Recipes

Energize your way through the rest of your day!

Your gut bacteria are functioning at their peak around this time of day—fuel them right to maintain that optimal performance through the rest of your work or school day. Take back control of your lunch with these nourishing, brain-and performance-fueling meals.

These lunch recipes are easy, packed with fiber and phytonutrients, and delicious.

These recipes were created by pediatrician Dr. Maneesha Tailor.

Ingredients

Instructions

1. In a medium bowl, combine all ingredients and mix well. Taste and adjust seasonings as needed.
2. Serve in a wrap or as a salad with mixed greens.

Dr. Jamnadas Vitality Salad

Lemon Dijon Vinaigrette Salad Dressing

Ingredients

• 1 teaspoon of freshly squeezed lemon juice
• 1 tablespoon extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon ground black pepper

Instructions

1. In a small bowl, mix all ingredients together until smooth and then drizzle on your salad

Salad Ingredients

• Greens of choice – arugula, baby gem lettuce, spinach, swiss chard, watercress
• Vegetables:
  • Cucumber, chopped
  • Bell pepper, chopped
  • Carrots, chopped or grated
  • ¼ cup blueberries
  • ½ apple, chopped
• Protein: tossed with olive oil and spices of choice (garlic-pepper seasoning, Cajun seasoning, etc)
  • Chicken – baked or grilled
  • Salmon – baked or grilled
  • Beans/Lentils/Tofu/Tempeh
• Optional add-ins:
  • 2 tablespoons hemp seeds
  • 1 tablespoon pumpkin seeds
  • 2 tablespoons chopped nuts (walnut, pecan, pistachio)
  • 1 tablespoon of dried cranberries
  • Avocado slices

Instructions

1. Mix all ingredients together, and add 1-2 tablespoons of lemon Dijon vinaigrette dressing.

Butternut Squash Soup

Ingredients

• 1 tablespoon of olive oil
• ½ white onion, diced
• 3 cloves garlic, minced
• 1 butternut squash, peeled, deseeded, and cubed
• 1 apple, cored and chopped
• 1 tablespoon ground cinnamon
• 1 teaspoon salt
• 1 teaspoon ground cumin
• ½ teaspoon black pepper
• 6 tablespoons cashews (raw and unsalted)
• 4 cups broth or water

Instructions

• Instant pot option
  1. Turn Instant Pot on “saute” mode and add the oil. Once the oil is heated, saute onion until it becomes translucent (about 4-5 minutes), then add minced garlic, and mix
  2. Add the butternut squash, apple, cinnamon, cumin, salt, pepper, and cashews. Stir until the spices coat the squash and apple.
  3. Pour in the vegetable broth/water and stir.
  4. Cover the instant pot, place the valve into the sealed position, and pressure cook on high for 5 minutes.
  5. Once the timer is up, you can let the pressure release naturally or do a quick pressure release.
  6. Let the soup cool slightly, then transfer to a stand blender and blend until smooth. You may have to do this in batches, depending on the size of your blender. Alternatively, use a handheld immersion blender to blend the soup
  7. Garnish with herbs such as parsley, pumpkin seeds or pecans for crunch, or a drizzle of coconut milk for richness
• Stovetop option
  1. Heat a large saucepan on medium heat and add the oil. Once the oil is heated, saute onion until it becomes translucent (about 4-5 minutes), then add minced garlic, and mix
  2. Add the butternut squash, apple, cinnamon, cumin, salt, pepper, and cashews. Stir until the spices coat the squash and apple.
  3. Pour in the vegetable broth/water and stir.
  4. Cover the pot, decrease the heat to low, and cook for 20 to 25 minutes, or until the squash is tender.
  5. Let the soup cool slightly, then transfer to a stand blender and blend until smooth. You may have to do this in batches, depending on the size of your blender. Alternatively, use a handheld immersion blender to blend the soup
  6. Garnish with herbs such as parsley, pumpkin seeds for crunch, or a drizzle of coconut milk for richness

Whip up this lunch in a flash—either the night before or in the morning. These simple, flavorful, nutritious recipes will keep you focused and energized all afternoon.