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October 4, 2021 | AMT PANS
Make-Ahead Healthy Lunch Ideas
PHOTOS: NICHOLE KELLY
School’s back in session, and with it, lots of lunches to pack. It’s a parent’s least favourite chore since most kids have different preferences, dietary restrictions and eating styles. And don’t forget, adults need to eat too. When working from home, it’s easy to skip a meal on busy days, opting to grab a snack instead. And if you’re in the office, the temptation to get takeout can be powerful, especially when you know you have an uninspiring bag lunch waiting in the fridge. We know neither quick-fix snacks nor pricey fast food is ideal—there are much healthier and more economical options. What you need are easy and healthy lunch ideas.
Easy and Healthy Lunch Ideas
The best lunches? Light yet filling to keep from putting you to sleep in the early afternoon. Ones packed with nutrition and include choices from all the food groups for a delicious, balanced meal. Remember to make your lunches ahead of time, so it’s one less thing to deal with during the morning rush.
Our suggestions? Bento boxes, salads, and soups
Build a Bento Box
Bento box-style lunches are a trendy choice for both kids and adults. These lunch boxes have multiple compartments for you to pack a variety of foods for each meal. We’ve made a chart for you below. We suggest choosing an item from each category to create a well-rounded and nutritious lunch. And don’t forget to pack a sweet treat for dessert!
Tip: Use a silicone muffin cup in the box to create even more compartments - it can hold dip, shredded cheese, crackers, or berries!
PHOTO: NICHOLE KELLY
| Protein | Vegetable/Fruit | Fruit | Starch | Dip |
|
Deli turkey meat Deli chicken breast Deli lean ham Turkey bacon Chicken breast Turkey breast Falafel Almonds Peanut/Almond butter Cashews Pistachios Feta Cheese Cheddar Cheese Gouda Cheese Boiled egg Smoked salmon Tuna |
Carrot sticks Celery sticks Cherry tomatoes Cucumber Snap peas Blanched green beans Broccoli Cauliflower Red/green peppers Lettuce/salad Spinach |
Avocado Berries Orange slices Banana Peach Pomegranate Melon Grapes Olives Apple Pineapple Pear Mango |
Cracker Mini pita Rice Corn Chickpeas Navy beans Edamame beans Lentils Pretzels Quinoa Whole wheat toast Whole wheat tortilla |
Hummus Light ranch Greek Yogurt Tzatziki Light cream cheese dip Dill yogurt dip Light salad dressing Baba Ghanoush Guacamole Peanut butter |
Build a Salad
These aren't the sad, wilted diet salads you've packed in the past. Believe it or not, salads can be hearty and rich! For an extra-deep flavour, try adding some roasted vegetables like sweet potatoes, onions, cucumber, and brussel sprouts, along with a healthy protein. But the real secret lies in the dressing you use. A good homemade dressing can bring out the best in the garden-fresh vegetables you choose and get you looking forward to lunchtime. The chart below will help inspire you to make a delicious, healthy, and filling salad.
PHOTO: NICHOLE KELLY
| Lettuce | Protein | Vegetables | Crunch | Dressing |
|
Spring Mix Iceberg Romain Butter lettuce Boston lettuce Kale |
Boiled egg Salmon Tuna Turkey Bacon Chicken breast Turkey breast |
Red onions Green peppers Red peppers Shredded carrots Cherry tomatoes Broccoli Cucumber Cauliflower |
Almonds Pecans Pistachios Croutons Shredded carrots |
Mustard vinaigrette Herb vinaigrette Apple cider vinaigrette Sherry vinaigrette Red wine vinaigrette* (recipe below) |
You can get creative with your homemade dressings. Use the 2:1:1 method for the perfect dressing ratio. 2 parts oil, 1 part acid, 1 part flavour and emulsifier. Use our handy chart below to get the proportions just right (and don’t forget to season with salt and pepper)!
| Oil (1/2 cup total) | Acid (1/4 cup total) | Flavour/Emulsifier (1/4 cup total) |
|
Olive oil Avocado oil Sunflower oil Sesame oil (cut with other oil) Grapeseed oil Greek yogurt Sour cream Light mayo |
Red wine vinegar Lemon juice Balsamic vinegar Rice wine vinegar Sherry vinegar White wine vinegar Champagne Orange juice Apple cider vinegar |
Poppy seeds Garlic powder Onion powder Smoked paprika Worcestershire sauce Hot sauce Parmesan cheese Blue cheese Chili sauce |
Can’t quit your bottled dressings? Try these simple recipes packed with complex flavours that you can whip up in your own kitchen.
Red Wine Vinaigrette
⅔ cup of olive oil
¼ cup of red wine vinegar
2 TBS of lemon Juice
2 TBS of yellow mustard
2 TBS of Worcestershire Sauce
1 TBS + 1 tsp of pureed garlic
½ tsp of dried parsley
¼ tsp pepper (to taste)
½ tsp of salt (to taste)
Lemon Poppyseed Dressing
½ cup of olive oil
¼ cup of lemon Juice
1 TBS of yellow mustard
1 TBS of Poppy seeds
2 TBS honey
¼ tsp pepper (to taste)
½ tsp of salt (to taste)
Light Creamy Parmesan
½ cup light mayonnaise
¼ cup lemon juice
2 TBS finely shredded Parmesan
1 TBS teaspoons Dijon mustard
2 teaspoons Worcestershire
1 teaspoon Tabasco
1 teaspoon garlic paste
Make-ahead (and freeze) soups
Soups are a meal prepper’s dream! As long as you have a large enough pot, you can make enough for the whole family and have leftovers to spare. We recommend the AMT soup and stock pots for even heating, excellent non-stick properties (important when you’ve added lots of meat and veggies into your soup), and easy cleaning. This one is our favourite!
Freeze extra portions for a quick last-minute dinner on busy nights—your future self will thank you. Here are a few of our favourite recipes and garnish ideas so you can customize the soup the way you like it.
PHOTOS: NICHOLE KELLY
Easy Italian Wedding Soup
Cook time: 25 minutes | Serves: 8
Ingredients:
2 TBS butter
1 onion diced
3 celery stocks diced
4 med sized carrots diced
8 cups chicken stock
2 bay leaves
2 cups small meatballs (frozen or pre-baked)
1/2 cup of pearl pasta
6 cups of baby spinach
1 cup shredded parmesan
Salt and pepper to taste
PHOTO: NICHOLE KELLY
Directions:
1. In a large pot, at medium heat melt butter. Add onions, celery, and carrots. Stir often until softened (approx. 5 minutes).
2. Add chicken stock and bay leaves. Bring to a boil.
3. Add meatballs (if frozen, allow them to warm through before adding pasta)
4. Add pasta and cook until al dente
5. Remove bay leaves and turn off the heat. Stir in spinach.
6. Once the spinach is wilted, add parmesan. Then taste for seasoning and adjust.
Tip: Add parmesan before adding additional salt - parmesan can be salty enough on its own!
Quick Tomato Soup
Cook time: 20 minutes | Serves: 6
Ingredients:
2 TBS butter
1 medium onion diced
1 cup cooking sherry
2 14.5-ounce cans of chopped tomatoes
1 46-ounce bottle tomato juice
3 TBS sugar
2 chicken bouillon cubes
1 TBS ground black pepper
Salt to taste
¼ cup basil, fresh
¼ cup flat-leaf parsley
1 ½ cups heavy cream
PHOTO: NICHOLE KELLY
Directions:
1. To begin, dice the onion. Melt the butter in a large pot or Dutch oven, add onion and cook until translucent (approx. 2 minutes).
2. Add cooking sherry and reduce by half (approx. 5 minutes).
3. Add in the diced tomatoes and tomato juice and stir to combine.
4. Add sugar. Add more if tomatoes are still acidic.
5. Next, add 2 chicken bouillon cubes and stir.
6. Add ground black pepper.
7. Turn off the heat.
8. Stir in the cream. Add the basil and parsley and stir.
9. Use an immersion blender to make a creamy smooth soup.
Coconut Curry Butternut Squash Soup
Prep time: 20 Minutes | Cook time: 1 hour 30 minutes | Serves: 10 people
Ingredients
2 medium butternut squashes
10 cups of salt-free chicken stock
4 stalks of celery chopped
6 carrots chopped
2 onions- diced
2 TBS butter
Bay leaf
1 can of coconut milk
2 TBS medium curry spice
1 tsp optional ground chili
1 TBS + 2tsp salt
2 tsp pepper
¼ tsp nutmeg
1 tsp cinnamon
PHOTO: NICHOLE KELLY
Directions:
1. Peel then cut the squash in half, discard seeds. Quarter each half and cut into 1.5″ cubes.
2. Drizzle with olive oil and season with salt and pepper. Roast in the oven @ 350°F for 60 minutes until tender.
3. In a large stockpot, sweat onions in butter. Then add the carrots, celery, and garlic.
4. Add chicken stock and bay leaf and let simmer for 20 minutes.
5. Add squash to stockpot.
6. Simmer for 20 minutes.
7. Remove bay leaf.
8. Use an immersion blender to puree.
9. A can of coconut milk and spices. Add salt and pepper to taste.
10. Mix well and serve. Add garnishes as desired.
Garnish Options
Pumpkin seeds
Sour cream
Greek yogurt
Pomegranates
Fresh herbs – basil, thyme, parsley
Croutons
Chili oil
Feta cheese crumbles
Enjoy your simple make, yet indulgent and nourishing lunches!
