10 Tasty and Healthy lunch ideas | You should try


Are you killing yourself??

Yes, If you eat bad food in your meals that means you killed yourself.

I have some healthy lunch ideas which may help you to live a healthy life.

Healthy lunch ideas: According to a study conducted by the institute of health metrics and evaluation (IHME) in Seattle, eating bad quality food is increasing the mortality rate at a higher speed than smoking.

Yes, you read that right. Your addiction to junk is cutting short your life and compromising on your lifestyle and health.

According to study conduct by the Seattle based institute titled ‘Global Burden of Disease’ following unhealthy diets and eating bad food lacking in any nutrition causes around 11 million easily preventable deaths.

Healthy lunch idea-Tabacoo

This figure, in comparison, is much higher than deaths caused by excessive tobacco consumption. While tobacco-caused over 8 million deaths in the given year, high blood pressure deaths caused by eating bad food killed around 11 million people.

We are going to bring a series on our website soon, in which you will be told to all the viewers how you can improve your food and what you can replace in the place of your wrong food.

Stay tuned with our site as our website is going to have a series in a few days in which we will tell you how you can change your lunch, breakfast, and dinner bad foods to healthy food how to improve your food.

Our series first post is about Healthy lunch ideas. So here are 10 types of tasty and healthy lunch ideas.

If you eat bad food in your meals that means you killed yourself Click To Tweet

1.Cauliflower salad

Healthy lunch ideas culiflower salad

Cauliflower salad is one of the best healthy lunch ideas. Cauliflower super salad is a light, low calories, low carbs recipe that works great as h healthy lunch. This quick and easy lunch is very refreshing contains different vegetables, herbs, and fibers. One salad that you can serve as a whole meal.

  • 1 Small cauliflower head
  • 1 Onion, chopped
  • 2 Garlic cloves, crushed
  • ½ Bunch barely
  • ¼ Bunch mint
  • 2 Spring onion
  • 60g (2oz) flaked almonds
  • 200g (7oz) cherry tomatoes
  • 1 cup (165g) cooked chickpeas
  • 2 Tablespoon olive oil

For the dressing:

  • ¼ Cup (60 ml) Lemon juice
  • ¼ Cup (60 ml) olive oil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 teaspoon dried oregano



  1. Cut the cauliflower into small florets/Chunks. Working in batches, place the cauliflower in a food processor and pulse (in 1-2 second pulses) until the cauliflower has the texture of rice or couscous – don’t over process or it will get mushy. Set aside.
  2. Heat 2 tablespoons of olive oil over medium heat. Add chopped onion and sauté for 3-4 minutes, stirring occasionally, until slightly golden, add crushed garlic, sauté for 1-2 minutes more. Add cauliflower rice, season with salt, and cook for 4-5 minutes, until slightly softened. Transfer to a large bowl to cool.
  3. Meanwhile: chop the parsley, mint, and green onion. Cut in half cherry tomatoes.
  4. Toast flaked almonds in a dry pan over medium-low heat until lightly golden.
  5. To the bowl with the cauliflower rice add chickpeas, halved tomatoes, chopped mint, chopped parsley, chopped green onion, and toasted almonds.
  6. Make the dressing: In a small bowl whisk all dressing ingredients.
  7. Pour the dressing over the salad and stir well.

2. Green Shakshuka

Healthy lunch ideas-Green shakshuka

The second dish of our Healthy lunch ideas is green shakshuka. Green shakshuka recipe with spinach, fresh herbs, and feta cheese. Usually, shakshuka made from tomatoes but this green shakshuka is made of a lot of greens. This is perfect for lunch and breakfast. Give it a try.

  • 1/2 Leek
  • 250g (9oz) baby spinach
  • 4 cloves Garlic
  • Green chili pepper
  • 10 leaves Basil
  • 1/4 bunch Coriander
  • 2 tablespoons Olive oil
  • 6 eggs
  • Salt to taste
  • Pepper to taste
  • 1/4 teaspoon cumin
  • 1/4 teaspoon Nutmeg
  • 1 teaspoon fresh thyme
  • 1/2 cup (120ml) Half & half / cream
  • 1/2 cup (120ml) Vegetable stock
  • 30g Feta cheese



  1. Preparation: chop the leek, sliced garlic, and green chili pepper.
  2. In a large pan heat olive oil over medium heat, add chopped leek, sauté, for 4-5 minutes, stirring occasionally. Add sliced garlic and pepper, saute for 2-3 minutes more.
  3. Add baby spinach and cook for 4-5 minutes. Add cream, vegetable stock, salt, pepper, cumin, nutmeg, and stir. Simmer for 10 minutes, stirring occasionally.
  4. Chop coriander and basil, add to the pan, and stir. Crack eggs into the green sauce. Crumble some feta cheese. Cover the pan and cook over low-medium heat for 10-15 minutes or until the egg whites are set. Serve.

3. Vegetable spring rolls

Healthy lunch ideas-Vegetable spring rolls

The third dish of our Healthy lunch ideas is vegetable spring roll. Fresh vegetables and shrimp wrapped in rice paper, with delicious peanut butter sauce.  This recipe for Vietnamese spring rolls (also known as summer rolls) is easy, clean, and healthy. Let’s check the whole process of cooking Vegetable spring roll.

  • 12-14 rolls Ingredients
  • 12-14 Rice paper wrapper
  • 7oz (200g) vermicelli rice noodles
  • 9oz (260g) Shrimp, peeled and deveined
  • 1 large carrot
  • 1 Cucumber
  • 2oz (60g) bean sprouts
  • 10 leaves green lettuce
  • 1/4 large Red cabbage
  • mint leaves to taste
  • basil leaves to taste
  • cilantro to taste
  • For the sauce:
  • 1/2 cup (125g) peanut butter
  • 2 tablespoons soy sauce
  • 1 tablespoon hot chili sauce/sriracha
  • 4-5 tablespoons water
  • 2 tablespoons lime juice
  • 1 tablespoon Brown sugar
  • 1 teaspoon Sesame oil



  1. Make the sauce: place all ingredients in a bowl and whisk until smooth. Set aside.
  2. Prepare all vegetables: slice carrot and cucumber into thin strips, chop cabbage, and Gather all your filling ingredients on a large plate.
  3. Cook vermicelli noodles in boiling water, for just a few minutes, according to package instructions. Drain and rinse with cold water. Set aside.
  4. Cook the shrimp in boiling salted water for 3-4 minutes. Transfer to ice water, pat-try, and cut in half length-wise. Remove tails (optional).
  5. Add about 1 inch of water to a large, deep dish. Place one rice wrapper into the water and let soak for a few seconds. It should still feel pretty firm as you remove it and lay it on your counter or plate.
  6. On the 1/3 section of the rice paper wrapper closest to you, start layering your veggies, herbs, and cooked rice noodles, roll until you have about 1/3 of rice paper left, then lay about 2-3 pieces of shrimp, cut side up in a row, season with salt and finish rolling.


  • You can use any vegetables that you like.
  • If you want to keep this dish vegan, just skip the shrimp.

4. Mediterranean Bowls


Our fourth dish of Healthy lunch ideas is Mediterranean bowls. These Mediterranean healthy grain bowls incorporate the vibrant flavors of falafel into an easy and healthy one-bowl meal! They get drizzled with a creamy (dairy-free) green tahini sauce.

These bowls use quinoa as the base, but you could use any whole grain (millet and brown rice would be good gluten-free alternatives). You could even omit the grains and use cauliflower rice or sliced romaine instead.

  • 8 ounces tofu
  • 1 sweet potato, peeled and cubed
  • 1 onion, sliced
  • 2 cloves garlic, minced
  • 1 tablespoon oil
  • Salt, to taste
  • Pepper, to taste
  • 1 cup chickpeas
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • ¼ cup carrots, shredded
  • 1½ cups quinoa, cooked
  • 1 cup greens
  • 1 avocado, sliced
  • Juice of 1 lemon


  • 2 tablespoons vegetable oil
  • ½ teaspoon sesame oil
  • 1 teaspoon hot sauce
  • 2 teaspoons thyme
  • 1 teaspoon paprika
  • ½ teaspoon salt



Preheat oven to 400ºF(200ºC).

  1. Combine marinade ingredients in a small bowl and whisk to combine.
  2. Add the marinade and tofu to a container and marinate for at least 30 minutes, up to a day.
  3. Lay sweet potato, onion, and garlic on a baking sheet and drizzle with oil, salt, and pepper. Bake for 20-25 minutes.
  4. Add the chickpeas, salt, pepper, chili powder, and garlic powder to a bowl and stir to combine.
  5. Transfer chickpeas to a skillet and cook over medium heat for about 10 minutes. Set chickpeas aside.
  6. Fry the tofu in the same pan for about 10 minutes on each side. Slice tofu to your preference.
  7. Combine the quinoa, carrots, greens avocado, chickpeas, and tofu in a medium-large bowl and top off with lemon juice
  8. Enjoy!

4. Protein salad

Healthy lunch ideas-Protein salad

Our fourth dish of Healthy lunch ideas is vegan protein salad. We all need a lot of protein for our bodies. But our body does not contain as much protein as our body needs. Protein salad is a very good option for food that fulfills our protein needs in the body.

Friends, in a Healthy lunch idea we tell you how you can overcome protein deficiency in your body by having a protein salad. Protein salad is also very good for Healthy lunch ideas at work. So let’s know the whole method of cooking protein salad.

Ingredients for protein salad
  • 1 cup TATA black grams
  • ¾ cup green moong
  • 200 grams cottage cheese, cut into small cubes
  • 1 medium onion, finely chopped
  • 1 medium tomato, finely chopped
  • 2 tbsps freshly chopped coriander leaves + for garnish
  • ¼ cup roasted skinless peanuts + for garnish
  • 1 tbsp raw mango, chopped + for garnish

Black salt to taste

  • 2 tsp roasted cumin powder
  • 2-3 green chilies, chopped
  • ¼ tsp black pepper powder
  • ½ tsp chaat masala
  • 1 lemon, cut into half


Process of cooking protein salad

  1. Soak black grams overnight and drain. In a damp muslin cloth, add the gram in it and form a bag. Hang it overnight and let them sprout. Similarly, sprout the green moong as well.
  2. In a large bowl, add Tata Sampann Sprouted Black gram, sprouted green moong, cheese cubes, onion, tomato, chopped coriander, roasted peanuts, raw mango, black salt, and roasted cumin powder.
  3. Add green chilies, black pepper powder, and chaat masala. Squeeze lemon and mix till well combined.
  4. Transfer the prepared salad into serving bowls, garnish with chopped coriander, raw mango, and roasted peanuts. Serve immediately.
Eating bad quality food is increasing the mortality rate Click To Tweet

5. American Chopsuey

Healthy lunch ideas-Chop suey

Our sixth Healthy lunch ideas are American Chopsuey. American Chopsuey – If you are craving for the street/restaurant style noodles, wait no more. Cooking American is a very easy lunch idea it is very healthy and tasty food. So, let’s know how to cook American chop suey.

  • 2 tbsp Oil
  • 1 fresh green chili, chopped
  • 1 inch Ginger, chopped
  • 1 clove Garlic, chopped
  • 1 medium Onion, sliced
  • 1 medium Capsicum, julienned
  • ¼ medium Red bell pepper, julienned
  • ¼ medium Yellow bell pepper, julienned
  • 2-3 Baby corn, julienned
  • 1 medium carrot, julienned
  • ¼ medium Cabbage, shredded
  • 1 ½ tbsp Soya sauce
  • ¼ cup Tomato ketchup
  • ¼ cup Red chili sauce
  • ½ tsp Black pepper powder


  • ½ tsp Sugar
  • 4-5 tbsp Corn-starch slurry
  • 2 tbsp Coriander stem, chopped
  • For Fried Noodles
  • 2 cup Noodles, boiled
  • A pinch Salt
  • 1 tbsp Corn-starch
  •    For Garnish
  • Spring onion


Process of cooking American Chopsuey

Process For Fried Noodles

  • In a bowl add boiled noodles, salt, corn-starch, and mix it properly making sure that everything is coated.
  • Now deep fry in hot oil until golden brown. Remove and keep aside for further use.

For American Chop Suey

  • In a wok heat oil and add ginger, green chili, garlic, saute it for half a minute.
  • Now add onion, carrot, cabbage, capsicum, red bell pepper, yellow bell pepper, baby corn, and saute for a minute on high flames.
  • Then add soya sauce and let it caramelize on high heat.
  • Once done add tomato ketchup, red chili sauce, black pepper powder, water, sugar, mix everything properly, and bring it to a boil.
  • Then add the corn-starch slurry and coriander stems and mix everything properly, continue cooking for a minute and switch off the flames.
  • Serve hot on a plate by placing the fried noodles first and then pour the sauce on it and garnish with spring onion.



Our seventh Healthy lunch ideas are a toasted sandwich. A sandwich is very easy to cook as well as very tasty. Sandwiches are a very nutritious and healthy lunch idea for school children. You can easily make sandwiches from the everyday item of your home.

So let us give you complete information about how you can make a healthy sandwich at your home.

  • 1 tbsp Oil
  • 1 tsp Mustard seeds
  • 1 sprig Curry leaves
  • 2-4 Potato, boiled
  • ¼ tsp Asafoetida
  • ½ tsp Turmeric powder
  • Salt to taste
  • 2 green chilies, chopped
  • ¼ cup Coriander leaves, chopped
  • ¼ cup Green peas, boiled
  • 4 Bread slice
  • Butter as required
  • 1 Capsicum, slice
  • 1 Tomato, sliced
  • 1 Onion, sliced
  • 2 Cheese slice
  • 1 Beetroot, boiled, slice
  • Chaat masala
  • Cumin powder
  • Salt to taste
  • Cheese, grated
  • Sev



Process For Potato Spices

  1. Heat oil in a nonstick pan, add mustard seeds, curry leaves let it splutter.

Add boiled potato and mash well.

  1. Add asafoetida, turmeric powder, and salt to taste and mix everything well and cook for a few minutes.
  2. Add chopped green chili, coriander leaves, and green peas, mix well and cook for more 2 minutes. Once it’s done, transfer it into a bowl.

For Sandwich

  1. Spread butter evenly on the bread slices. Now spread the coriander chutney.
  2. Spread the potato masala filling on the bread slices.
  3. Place the slices of onion, tomato, capsicum, beetroot.
  4. Sprinkle a pinch of chaat masala, salt to taste, and roasted cumin powder.
  5. Place the cheese slice on top.
  6. Cover with the slices on which we have spread the butter and chutney.
  7. In a preheated grill pan. Grease it with some butter and place the sandwiches.
  8. Toast the sandwiches from both sides till crisp and golden.
  9. Remove from the grill pan and spread some green chutney, grated cheese, sev on top of the sandwiches.
  10. Cut into halves and Serve with tomato ketchup and coriander chutney.

8. Veg Jalfrezi

Healthy lunch ideas-

Our eight Healthy lunch ideas are Veg jalfrezi it’s Indian cuisine. It’s a simple dish with just an appropriate mix of veggies and a perfect blend of flavors with minimal spices. It does take time to cook Veg Jalfrezi of cost but it is a portion of very tasty and protein-rich food.

So let us know the complete method of cooking veg Jalfrezi.

  • 2 tbsp ghee
  • ½ tsp cumin seeds
  • 1 medium, onion, chopped
  • 1 tsp ginger-garlic paste
  • 1 medium tomato, chopped
  • splash of water
  • ½ cup carrot, cut into batons
  • ½ cup cabbage
  • 2 tbsp butter
  • salt to taste
  • ¼ tsp black pepper, crushed
  • ½ tsp cumin powder
  • 1 tsp red chili powder
  • 12-15 french beans, cut in half
  • 1 tomato, big cubes
  • 1 onion, big cubes
  • 1 capsicum, bug cubes
  • ¼ tsp turmeric powder
  • ½ tsp coriander powder
  • ¼ cup green peas
  • 100 gm paneer
  • 2 tbsp coriander leaves, chopped



  • In a kadhi add ghee, add cumin seeds, onion, ginger- garlic paste and cook it properly.
  • Now add tomato in it and cook further until tomatoes are soft, add some water and continue cooking it.
  • Add carrot mix will, keep a lid and cook it until half did, now add cabbage in it and cook it.
  • add some butter, salt, black pepper, cumin powder, red chili powder, and saute it will.
  • Now add all the vegetables and cook them properly, now add turmeric powder, coriander, powder, green peas, paneer and toss it will.
  • Finish it with coriander leaves. serve with brown rice.

Healthy lunch idea- tomato soup

Our ninth Healthy lunch ideas dish is Tomato soup. Eating right and healthy is crucial now. What better than a bowl of soup for those in-between hunger pangs! Tomato soup is one of the best options of protein-rich food.

You can also enjoy grilled cheese with tomato soup. So let’s know the complete method of cooking tomato soup.

  • 2 tbsp Oil
  • 6-8 Tomato, roughly chopped
  • ½ tsp Red chili powder
  • ¼ tsp Turmeric powder
  • 2 inch Ginger
  • 1 Big Garlic cloves
  • 8-10 Black peppercorns
  • ½ Black
  • Cardamom seeds
  • Salt to taste
  • Water as required
  • 1 tbsp Oil
  • 2 tbsp Butter
  • 1 Big Onion, chopped
  • ⅓ cup Coriander stems
  • 2 tbsp Sugar
  • 6 Bread slice, cubes
  • 1 tbsp Butter
  • ½  tbsp Oil
  • ½ tbsp Coriander leaves, chopped
  • 3-4 Baguette, Slices
  • 2 tbsp Butter
  • For Garnish
  • Cream
  • Coriander leaves
  • Tomato, sliced
  • Prepared Croutons



  1. In a pressure cooker add oil and chopped tomatoes and saute for a minute.
  2. Now add red chili powder, turmeric powder, ginger, garlic, black peppercorns, black cardamom seeds, salt, and water mix well. Close the lid and give it 2-3 whistles.
  3. In another kadhai heat oil, butter and add onion saute until translucent and add the cooked tomato mixture and cook it for another 5-6 minutes.
  4. Switch off the flame add coriander stems and blend it into a fine puree with a hand blender and then strain it with a soup strainer.
  5. Pour it back in the kadhi and boil it for 15 minutes.
  6. Finally, add sugar and give it a proper mix and switch off the flame.

Now serve it in a bowl and garnish with cream, prepared croutons, tomato slices, and coriander leaves.

Your hot tomato soup is ready to serve.

For Croutons

  1. Remove the sides of the bread and cut it into equal squares.
  2. Heat a pan and add butter and oil, ones heated add the cut bread squares and fry them until golden brown on both sides.
  3. Remove in a bowl and add chopped coriander toss properly and keep aside for later use.

For Baguette croutons

Cut the baguette bread diagonally in slices and apply butter on all of them.

Heat a grill pan and place the bread slices on it and grill until golden brown on both sides.

Remove and keep aside for later use.


Healthy lunch ideas-Bean tacos

Our last Healthy lunch ideas dish is Bean Tacos. Travel into the heartlands of Mexico with hearty and satiating Tacos, one of the most famous dishes of that region. A crispy taco shell, loaded with wholesome rajma topping and tangy uncooked salsa is a delight, which is enhanced further by peppy sauces.

Juicy lettuce and oh-so-yummy grated cheese! It is a rustic experience, which warms the heart and fills the tummy with its sensual flavors and mealy textures. Serve the Tacos as soon as they are assembled.

So let us know the complete method of cooking Bean Tacos recipes.

  • 2 cups soaked and cooked red rajma (kidney beans), refer handy tip
  • 1 tbsp oil
  • ½ cup finely chopped onions
  • ½ tsp garlic paste
  • 1 cup fresh tomato pulp
  • 2 tbsp tomato ketchup
  • ½ tsp chili powder
  • 1 tsp cumin seeds powder
  • Salt to taste
  • ¾ cup finely chopped tomatoes
  • ¼ cup finely chopped spring onion whites and greens
  • ¼ tsp finely chopped green chilies
  • ½ tsp dry red chili flakes
  • ½ tsp dried oregano
  • 1½ tsp finely chopped coriander
  • ½ tsp sugar
  • Salt to taste
  • 7 tsp tomato ketchup
  • 3½ tsp chili sauce
  • 1 cup shredded iceberg lettuce
  • 28 tsp grated processed cheese



For the rajma topping

  1. Heat the oil in a broad non-stick pan, add the onions and garlic paste and sauté on a medium flame for 1 to 2 minutes.
  2. Add the tomato pulp, tomato ketchup, chili powder, cumin seeds powder, and salt, mix well and cook on a medium flame for 2 minutes while stirring occasionally.
  3. Add the rajma, mix well, mash it lightly using a potato masher and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Keep aside.

For the uncooked salsa

Combine all the ingredients in a deep bowl, mix well and mash it lightly using the back of a spoon for 2 to 3 minutes so that the flavors blend well. Keep aside.

How to proceed

  1. Fill a taco shell with 1 tbsp of rajma topping, ½ tbsp of uncooked salsa, and spread ½ tsp of tomato ketchup and ¼ tsp of chili sauce evenly over it.
  2. Arrange a few shredded lettuce leaves and 2 tsp of grated cheese evenly over it.
  3. Repeat steps 1 and 2 to make 13 more tacos.

Serve immediately

Handy tip: ¾ cup of raw rajma when soaked for 8 hours, drained and pressure cooked with enough water for 6 whistles gives 2 cups of cooked rajma.

Frequently asked question (FAQ)
1.What’s a good lunch for weight loss?


  • Caper chickpea sala
  • Eggplant parmesan
  • Ground chicken and rice
  • Tomato quinoa salad
  • Chicken salad with fruits

2. What can I eat for lunch to lose belly fat?


  • Avocados. …
  • Almonds. …
  • Eggs. …
  • Onions. …
  • Kale. …
  • Wild salmon. …

3. What is the healthiest thing you can eat for lunch?


  1. Stuffed Ranchero Sweet Potato. …
  2. Vegetable Grits. …
  3. Egg and Avocado Sandwich. …
  4. Skillet Bananas with Coconut and Chocolate Chips. …
  5. Shrimp Spring Rolls with Peanut Sauce. …


10 types of tasty and healthy lunch ideas. Click To Tweet


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Amisha kumari
Amisha kumari
2 years ago


Healthy Nord
Healthy Nord
2 years ago
Reply to  Amisha kumari

Thank you

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