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Home » Nutrition » Healthy Eating Tips

March 26, 2013 (Updated May 25, 2023)

Simple & Healthy Weekday Lunch Ideas

by Anne Mauney, MPH, RD

43 comments
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Morning! I have some simple, healthy lunch ideas for you guys today, as a kind of variation on my How to Make a Quick & Healthy Weeknight Dinner post!

quick healthy lunch

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One of my favorite lunches is an “everything but the kitchen sink” sort of wrap. I whipped up a variation of the wraps over the weekend for me and Matt and thought I would share. This is great as a packed lunch for work, too!

First step – start with a wrap! I love the Ezekiel wraps because they’re full of nutritious ingredients and higher in protein than normal wraps, but choose your favorite kind. Just make sure there are no hydrogenated ingredients listed – that’s trans fat, which is not good for you.

ezekiel wraps

Next, spread on your base (I love hummus, but other ideas are pesto, salsa, or even just mustard). Add some avocado for a little healthy fat.

IMG_2757

Next, add some meat or beans for a protein source! We had some leftover chicken and white beans on hand, so I threw those in. I also added some fresh chopped basil. I love fresh herbs in salads and wraps – they add so much flavor!

IMG_2759

Top with some green! I added tabouleh (it went well with the hummus!), tomatoes, and mixed greens, but baby kale or baby spinach would be great here, too.

IMG_2762

Add a little cracked pepper on top and that’s it! A delicious wrap, ready to go. I actually wrapped them in tin foil so they were easier to eat because they were bursting at the seams!

healthy easy lunch

Both Matt and I loved this lunch. Two thumbs up! Here’s the loose recipe:

Mediterranean Lunch Wrap

On a wrap, simply add the following. The amounts are up to you – no need to measure, just eyeball it and get creative!

  • Hummus
  • Tabouleh
  • Avocado
  • Chopped cooked chicken and/or white beans
  • Sliced tomato
  • Mixed greens, baby kale or spinach
  • Fresh basil, chopped (optional)
  • Cracked pepper to taste

Here’s my other all-time favorite lunch wrap:

Mexican Lunch Wrap

On a wrap, simply add the following. The amounts are up to you – no need to measure, just eyeball it and get creative!

  • Salsa
  • Black beans and/or chicken (chopped)
  • Avocado
  • Chopped bell peppers and/or tomato
  • Fresh cilantro, chopped
  • A small sprinkle of sharp grated cheddar cheese (optional)
  • Hot sauce (optional)

Want some more lunch ideas? Here are a few other favorite sandwich/wrap ideas:

  • Autumn Chicken Salad
  • Cheesy Avocado Tuna Sandwich
  • Smoked Salmon & Dill Wrap
  • Tuna Salad with a Healthy Twist
  • Turkey, Gouda, Avocado, Apple & Mustard Sandwich

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Also, check out the “packed lunches” section of my recipe page. The posts noted there are all part of my “How To Pack Lunch in 5 Minutes Flat” series. Each post includes a fully packable lunch, as well as afternoon snacks!

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What’s your favorite packed lunch or wrap?

- anne
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43 comments
  • Jennifer@knackfornutrition
    March 26, 2013 · 11:35AM:
    I am a big fan of Ezekiel English muffins. I've never tried the wraps. I'll have to grab them the next time I am at the store!
    Reply
    • Anne
      March 26, 2013 · 1:29PM:
      I love their English muffins, too - especially the cinnamon raisin!
      Reply
      • Nicole
        March 26, 2013 · 3:47PM:
        My favorite breakfast is an Ezekial cinnamon raisin English muffin topped with nut butter and fruit salad on the side.
        Reply
  • Gretchen
    March 26, 2013 · 11:38AM:
    These look great! I just recently got into making wraps for my lunches. So far almost all of them have contained hummus, broccoli slaw, avocado, tomato, banana peppers, spinach, a little Parmesan, and fresh black pepper because I find that combination delicious and didn't want to change it, haha. Maybe this post will help me branch out more!
    Reply
    • Anne
      March 26, 2013 · 1:28PM:
      I LOVE broccoli slaw but I always forget to buy it! Must bring it back. So good on sandwiches and in wraps to add crunch (and extra nutrients/volume)!
      Reply
      • Lu April 29, 2013 · 3:06PM:
        ooh! can you do a broccoli slaw recipe? perhaps subbing greek yogurt for mayo?
        Reply
  • Logan @ Mountains and Miles
    March 26, 2013 · 11:52AM:
    These are making me hungry!!! Must be lunch time!! I used to be obsessed with "Black Bean and Rice Salad" and had it like every day for lunch. It was basically brown rice, black beans (could you guess those two ingredients?), and then whatever veggies I had on hand (usually tomatoes, cucumber, bell peppers, green onion, spinach), almonds, avocado and topped with some balsamic vinegar and olive oil. I used to make little lunch size packets of them ahead of time (minus the dressing) on the weekend and then bring them to lunch, dump them in a tupperware or bowl and add the dressing.
    Reply
    • Anne
      March 26, 2013 · 1:28PM:
      I make those sorts of salads all the time, too! So good.
      Reply
  • Tricia March 26, 2013 · 12:00PM:
    i recently just tried the brown rice food for life wraps, and i think i like them better than these. the Ezekial always gets holes in the centers for me even when heating them up in the microwave. Do you have a reccommendation as to which you think is healthier?
    Reply
    • Anne
      March 26, 2013 · 1:27PM:
      I haven't tried the brown rice ones - I'll have to! I wouldn't say one is necessarily healthier - just different! Variety is a good thing.
      Reply
  • Annette Adams
    March 26, 2013 · 12:08PM:
    Yum! Makes my lunch look so drab now. :( Tomorrow is another day and it looks like wrap day! I see that you have kiwi on the side. I still have to try your idea of eating it like an apple - skin and all.
    Reply
    • Anne
      March 26, 2013 · 1:27PM:
      Yes, try it! It's delicious.
      Reply
  • GiGi Eats Celebrities
    March 26, 2013 · 12:10PM:
    Totally want some chicken now... But wait, when do I not? LOL!
    Reply
  • Kim @ Hungry Healthy Girl
    March 26, 2013 · 12:11PM:
    I'm actually eating a delicious wrap right now! Ezekiel wraps are great. I also really like flat-outs....they are large for only 100 calories and don't break apart. The tin foil idea is a great one, though.
    Reply
  • Alexis @ Hummusapien
    March 26, 2013 · 12:14PM:
    Those mini larabars are the cutest thing ever!!
    Reply
  • Danielle @ Truffles n' Treadmills
    March 26, 2013 · 12:19PM:
    that wrap looks delicious! I love hummus, tabouleh, and tomatoes!
    Reply
  • Lindsay
    March 26, 2013 · 1:20PM:
    The wrap looks soooo good! I love the ezekiel ones, so I'll def be giving this a try - thanks for the great ideas :)
    Reply
  • Emily @ The Swallow Flies
    March 26, 2013 · 1:29PM:
    I'm a sucker for anything breakfast-y, so I love wraps with scrambled eggs (with lots o' veggies mixed in), a sprinkling of cheese, and some salsa. I've never tried Ezekial anything -- it's definitely on my list!
    Reply
  • Jola
    March 26, 2013 · 1:32PM:
    I love to make wraps for a healthy lunch at the university! Thanks for these yummy ideas, I'll definitely try the mexican style. Have a nice day! Jola
    Reply
  • Kim @ Cooking in the City
    March 26, 2013 · 1:43PM:
    Lately I've been on a huge salad kick. Lettuce, cucumber, tomato and corn are must haves, then either cheese and/or avocado and a little container of something that I can heat up- usually some combo of black beans, sweet potatoes, tofu or quinoa. Might have to make some tabouleh to throw in! That said, sometimes I just need a PB&J.
    Reply
  • Tiffany S
    March 26, 2013 · 2:09PM:
    Are those mini larabars? Where can you find those?!
    Reply
    • Anne
      March 26, 2013 · 2:30PM:
      Yep! You can find the mini Larabars on Amazon.com
      Reply
  • Lora @ Crazy Running Girl
    March 26, 2013 · 2:22PM:
    Good idea to wrap it in foil! I never thought of that. I usually just grab leftovers from the night before. I love taking leftovers from taco night and making it into a wrap though! With lots of veggies... :)
    Reply
  • Amy @ Fun With Family and Fitness
    March 26, 2013 · 2:23PM:
    These look delicious! I'm glad you've got some great lunch ideas! Meal planning is one of the things I hate most! :) I love wraps, too!
    Reply
  • Dana @ Conscious Kitchen Blog
    March 26, 2013 · 2:30PM:
    Wraps - what a perfect idea! I tend to lean towards dinner leftovers or salads for lunch, so this would be a great way to mix things up. Lately, I've been making burritos and freezing them and heating them up for lunch. A similar take on these wraps.
    Reply
  • Kindal @ Liftingrevolution
    March 26, 2013 · 2:31PM:
    I love wraps too!, always so simple to toss what you have. Normally I do a quick stove top stirfry with whatever veggies are left over from the night before for my lunches. So today was left over fingerling potatos, kale, tomatoes, bellpeppers and onions. Delicious!
    Reply
  • Karen @ Runner Girl Eats
    March 26, 2013 · 2:49PM:
    This is exactly the post I needed to see today. I have been in a lunch rut and giving in to eating out temptations. I can't wait to go to the store and stock up on some of these items after work!
    Reply
  • Sara @ fitcupcaker
    March 26, 2013 · 3:41PM:
    I love making wraps...these look so good!
    Reply
  • Jan @ Sprouts n Squats
    March 26, 2013 · 4:14PM:
    Those wraps look great! I wish we had sprouted wraps here in Australia like you have over there :)
    Reply
  • Jenny Collier
    March 26, 2013 · 7:37PM:
    These look wonderful. Thank you for the great lunch ideas. Feel like I'm in a rut.
    Reply
  • Jane @ Not Plain So Jane
    March 26, 2013 · 8:04PM:
    I love wraps for dinner too. So easy!
    Reply
  • Jenny March 26, 2013 · 9:21PM:
    Now I know what to do with my extra tabouleh - great idea! Also, thanks for mentioning Franklin St. Yoga in some of your past posts. Tried it out with some friends on a recent trip back to Chapel Hill :)
    Reply
    • Anne
      March 27, 2013 · 9:35AM:
      Aw I'm so jealous! I miss that studio. :)
      Reply
  • Katie @ Talk Less, Say More
    March 26, 2013 · 9:37PM:
    YUM! Looks delicious! I also love adding sprouts to my veggie sandwiches or wraps. it's been awhile since I remembered to buy some but every time I do, it's usually my favorite part!
    Reply
    • Anne
      March 27, 2013 · 9:35AM:
      I love sprouts but I always forget to buy them, too!
      Reply
  • Angela
    March 27, 2013 · 2:23AM:
    Wow I love these ideas! I get in a lunch time rut a lot, these help a lot!
    Reply
  • Cat
    March 27, 2013 · 3:41AM:
    Love the recipes Anne! Pinning this to make sometime! Thanks!
    Reply
  • Molly March 27, 2013 · 10:11AM:
    Yum this sounds DELISH! Will definitely be adding this to my lunch ideas. Do you have a salsa you'd recommend? I always get nervous that there's too much sodium and/or hidden unhealthy ingredients in mine.
    Reply
    • Anne
      March 27, 2013 · 10:28AM:
      I usually just buy the organic Whole Foods salsa! I wouldn't worry about it too much :)
      Reply
  • Elizabeth @ Positive Change
    March 27, 2013 · 10:15AM:
    I have to pack my lunch everyday for work. My typical lunch has veggies, hummus, tuna with salsa on a bed of lettuce, some type of rice cracker, apple and almonds. I literally eat this every day. I am not one who needs variety, my co-workers think I am boring, but I tell them that dinner is different every night!
    Reply
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about Anne

anne mauney fannetastic food
Hi, I’m Anne! I'm a Washington D.C. based Registered Dietitian, mother, runner, and lover of travel, adventure, and the great outdoors. I've been blogging since 2009, sharing a mix of lifestyle content, recipes, and fitness tips. Come for the recipes – stay for the fun!
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anne mauney

I’m Anne, a Registered Dietitian and mother. I've been blogging since 2009 and love showing others that eating nutritious foods and staying active can actually be fun rather than overwhelming!

When I’m not writing or cooking for fannetastic food, you can find me running, coaching nutrition clients, or on an adventure with my family. Feel free to reach out - I'd love to hear from you!

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