Most people at work are fatigued by lunchtime following hectic morning schedules jam-packed with one-after-another meetings. People generally end up grabbing something from the nearest burger joint, ordering in, or asking the office lad to get some lunch from a nearby restaurant. When it comes to eating healthy, one of the main concerns is the hefty grocery expenditure. When the meal in the bag is dull, it is far more difficult to stick to a healthy eating plan and avoid going out to buy lunch.

7 Cost-effective, Easy, Healthy Lunch Ideas for Work

Hence, today we have put together 7 healthy and easy to prepare lunch ideas that will not break the bank or taste bland.

Moong dal khichuri

The combination of green moong dal and rice in one plate of moong dal khichdi is a particularly healthy one. This is one of the most nutritious rice recipes available, as well as one of the easiest to prepare and enjoy. Moong dal khichdi has about 176 calories and 5.9 grams of protein per serving.

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Aromatic and short-grained is referred for this recipe. Because of the lovely flavor it provides to the meal, moong dal is the finest choice for this recipe. Veggies, preferably whatever is available at the time, can be added to make it healthier. Always cook with the season’s harvest since the flavors will be unique and fresh.  Some people also like to add sliced coconut to enhance the flavor. It is better not to use a pressure cooker to make moong dal khichuri. It should be cooked in a dekchi or similar vessel at all times. The texture of the khichuri is ruined by pressure cooking.

Chicken & avocado sandwich

The avocado is mashed in this healthy chicken sandwich recipe to make a creamy spread. At first, bread should be toasted. With a fork, mash the avocado and spread it on one slice of toast. Add the chicken, tomato, and the second slice of toast on the top.

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One can poach chicken to use in a recipe if cooked chicken is not available. In a skillet or saucepan, place boneless, skinless chicken breasts. Cover with lightly salted water and come to a boil. Cover, reduce heat to a low simmer, and cook until the center is no longer pink, about 10 to 15 minutes, depending on size. One cup sliced, diced, or shredded cooked chicken comes from eight ounces of raw boneless, skinless chicken breast.

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Roti & steamed chicken curry

2 rotis, 1 cup steamed chicken curry, and green salad makes for a satisfying and delicious lunch. This dish has a total caloric content of 300-400 calories. Cut the meat into 1 cm wide strips.

Marinate the meat for 15 minutes in a mixture of oil, paprika powder, and curry powder. Cut the peppers into tiny strips and place them in a sturdy container with the meat. Season with salt and pepper after mixing the cream. Over the meat and vegetables, pour the sauce. Cook for 15 minutes after pouring the sauce over the meat and vegetables. Remove the sauce from the meat and serve it over a green salad.

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Lemon rice

This dish could not be any easier to make. The process is the same as cooking conventional white rice, except with the addition of lemon zest and juice. But lemon juice is not the only flavor enhancer; the zest of the rind can also be used, which is obtained by finely shredding the citrus rind, releasing the rich oils that will force the flavor infusion forward.

A hand held grater to zest the lemon can be used. Please keep in mind that a standard cheese grater will not be enough for this task because the pores are simply too large and not nearly sharp enough. The final lemon touch is to add both the lemon juice and the zest to the cooking water at the beginning of the cooking process, allowing the rice to absorb the mild lemon flavors.

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Pasta salad

This is another recipe that one can prepare ahead of time for convenient grab-and-go lunches throughout the week. Experiment with jalapeno popper, or Mexican street corn variations of the typical mayonnaise-based pasta salad, or go lighter with pesto, taco, or Asian pasta salad.

These are lower in fat but just as tasty because they utilize herbs, sauces, or a small bit of olive oil instead of mayo. The pasta salad can also be divided into lunch-size pieces. In the spaghetti salad, use frozen vegetables. They are usually less expensive than fresh vegetables, and they can be frozen if one has any leftovers.

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Chicken or tuna salad

Make a large salad with chicken or tuna. Divide the mixture among several 4-ounce jelly jars. With crackers on the side, one has got himself a great main course to build their lunch around. Just add a couple of sides–like fruit or chips–and the lunch is all set. If one is packing this in a lunchbox, do not forget to add a knife to spread the salad on the crackers. Purchase a whole chicken to roast. Make chicken salad using the meat. Using the bones, make broth.

Chickpea shawarma

Preheat the oven to 400 degrees F (204 degrees C) and line a large baking sheet with foil or parchment paper (or more if making a larger quantity). Toss washed and dried chickpeas with oil and spices in a small mixing bowl and spread on a baking sheet. Bake for 25 minutes, or until golden brown and slightly crispy. After it has cooled slightly, taste it and adjust the seasonings as needed.

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While the chickpeas are roasting, make the sauce by whisking together the hummus, lemon juice, dill, and garlic in a mixing bowl.

Add enough water or almond milk to make it pourable. Season to taste and adjust seasonings as necessary. Add more garlic for a zingier flavor, salt for savory flavor, lemon juice for brightness, and dill for a stronger herb flavor. Warm pitas or flatbread in the microwave for 15-30 seconds before topping with appropriate amounts of chickpeas, sauce, and vegetables. Fresh chickpeas and sauce are best, but leftover chickpeas and sauce can be stored separately in the refrigerator for 3-4 days.

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