7 Healthy Lunches That Aren’t Sandwiches | Keto Diet
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In this video we will discuss. 7 Healthy Lunches..
Number : 01, Greek Chickpea Salad.
The Recipe.
Mix ⅔ cup canned chickpeas (drained and rinsed), ½ cucumber (chopped), 2 tablespoons (tbsp) crumbled feta cheese, 2 tbsp chopped kalamata olives, 2 tbsp sun-dried tomatoes, a few slices of red onion, and 1 ½ tbsp of Italian dressing.
Nutrition per serving: 340 cal, 17g fat (4g sat fat), 12g protein, 40g carbs, 9g fiber, 11g sugar (0g added), 860mg sodium.
Number 02 : Buddha Bowl.
The Recipe.
Place ½ cup cooked quinoa, 1 cup chopped kale, ½ cup shelled edamame, 1 shredded carrot, and ¼ cup kimchi in a large bowl and top with a mixture of 1 tbsp olive oil, 2 tbsp lemon juice, and salt and pepper to taste.
Nutrition per serving: 370 cal, 20g fat (2.5g sat fat), 15g protein, 37g carbs, 9g fiber, 7g sugar (0g added), 490mg sodium.
Number 03 : Mexican Lettuce Wraps.
The Recipe.
Spread 3 to 4 rinsed and dried lettuce leaves on a plate. Fill with ¾ cup (about 3 ounces) cooked seasoned ground turkey taco, ½ cup rinsed low-sodium black beans, ½ cup thawed frozen corn, ½ cup chopped tomatoes, and 3 tbsp of shredded cheddar cheese.
Nutrition per serving: 460 cal, 17g fat (6g sat fat), 39g protein, 4g carbs, 12g fiber, 6g sugar (1g added), 710mg sodium.
04 : Bento Box.
The Recipe.
In a bento box container or several small containers, place ¼ cup hummus, 1 carrot sliced into sticks, ½ cup cucumber rounds, 1 cup assorted fresh berries, and ½ cup plain, nonfat Greek yogurt.
Nutrition per serving: 300 cal, 7g fat (1g sat fat), 20g protein, 45g carbs, 9g fiber, 21g sugar (0g added), 360mg sodium.
Number 05 : Banana Peanut Butter ‘Sushi’.
The Recipe.
On a whole-wheat soft taco tortilla, spread 2 tbsp of natural peanut butter, and place 1 medium banana across the tortilla. Roll up the tortilla and slice into “sushi” rounds. Optional: Add 1 tbsp of mini semi-sweet chocolate chips before rolling up.
Nutrition per serving: 450 cal, 20g fat (2.5g sat fat), 12g protein, 59g carbs, 8g fiber, 20g sugar (4g added), 470mg sodium.
Number 06 : Cucumber-Hummus-Turkey Roll-Ups.
The Recipe.
Thinly slice a cucumber lengthwise to create 5 to 6 long, flat sheets. Spread each with 1 tbsp of hummus and place a few thin slices of bell pepper and fresh dill horizontally on top. Place half a slice of deli turkey (or leftover chicken breast) on top of each, roll up, and enjoy. Secure with a toothpick and remove just before eating.
Nutrition per serving: 330 cal, 9g fat (1.5g sat fat), 26g protein, 39g carbs, 7g fiber, 13g sugar (3g added), 890mg sodium.
Number 07 : Mason Jar Salad.
The Recipe.
In a quart-sized mason jar, layer 1 can of drained low-sodium tuna, 2 teaspoons olive oil, 2 tbsp of white wine vinegar, ½ chopped red bell pepper, 1 shredded carrot, 1 diced roasted beet, and 2 cups of baby spinach. Top the mason jar and refrigerate until serving.
Nutrition per serving: 320 cal, 11g fat (1.5g sat fat), 36g protein, 23g carbs, 8g fiber, 11g sugar (0g added), 590mg sodium.
Article by : kelly kennedy, RD
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