4 Easy & Healthy Lunch Salads

Vietnamese Salad

These salads are all super quick and easy to make ahead of time to make the busy weekday mornings a bit more manageable. Feel free to make each of these salads your own!

Simple Spinach & Kale Salad

Serves 4

Ingredients:

4 cups baby spinach
4 cups kale, chopped
¼ cup pumpkin seeds
¼ cup dried cranberries
1 cup grape tomatoes, halved
¼ cup crumbled goat cheese
2 unpeeled red apples, thinly sliced
1 lemon, juiced
¼ cup balsamic vinaigrette

Directions:

  1. In a large bowl combing spinach, kale, pumpkin seeds, tomatoes, and goat cheese until well combined. In a small bowl toss apple slices in lemon juice until well doused; add to salad mix.
  2. Divide salads into containers evenly for quick access in the morning. Pour some dressing into a spill tight container to bring into work or school.
Nutritional Facts: per serving
311 cal; 7g total fat (2g sat fat); 56g carb; 110mg sod; 5g fiber; 13g protein; 39g sugars

Vietnamese Salad

Vietnamese Noodle Salad

Serves 6

Ingredients:

14oz rice noodles
1 Tbs coconut oil
1 small cauliflower, divided
½ cup peanut butter
2 Tbs gluten-free soy sauce
1 Tbs fresh lime juice
1 tsp coconut palm sugar
1 small garlic clove, diced
1 lime, quartered
2 small carrots, julienned
1 small zucchini, julienned
½ red cabbage, shredded finely
cherry tomatoes, halved
2 handfuls snap peas
14oz tofu, cubbed
fresh mint, chopped
2 red chilis, chopped

Directions:

  1. Cook rice noodles according to package instructions. Heat oil in large frying pan. Stir fry cauliflower florets.
  2. Combine peanut butter, soy sauce, lime juice, sugar, and garlic in a small bowl. Stir until combined and smoothed.
  3. In separate containers, assemble noodles and vegetables for easy access in the morning. Add a portion of the peanut sauce in an leek tight container and a slice of lime before bringing to work or school.
Nutritional Facts: per serving
382 cal; 18g total fat (5g sat fat); 43g carb; 251mg sod; 5g fiber; 19g protein; 13g sugars

Tempeh & Avocado Egg Salad

Serves 6

Ingredients:

6 hard boiled eggs
1½ avocados
1 Tbs lime juice
½ tsp sea salt
2 Tbs avocado oil
8oz tempeh, sliced

Directions:

  1. Peel and chop eggs in a large bowl. Add avocado, lime, and salt in a bowl. Mash ingredients together; add in eggs.
  2. Heat oil in a large pan over medium heat. Add sliced tempeh and cook until brown on all sides. Chop into bite sized pieces.
  3. Divide evenly into containers for easy access in the morning. Have with crackers if wanted.
Nutritional Facts: per serving
250 cal; 19g total fat (4g sat fat); 7g carb; 265mg sod; 5g fiber; 14g protein; <1g sugars

Bean Salad

Bean Salad

Serves 8

Ingredients:

1-15oz can chickpeas beans, drained
1-15oz black beans, drained
1 large garlic clove, minced
1 cup grape tomatoes, chopped
¼ cup fresh parsley, chopped
¼ cup fresh mint, chopped
1½ Tbs coconut oil
1 medium lemon, juiced
salt and pepper, to taste
Parmesan cheese

Directions:

  1. In a large bowl, combine the beans, tomatoes, garlic, parsley, and mint.
  2. In a small bowl, whisk the oil and lemon juice until smooth. Pour over the beans and veggies; add salt and black pepper and carefully toss with a large metal spoon. Allow to sit at room temperature for 30 minutes so flavors combine.
  3. Separate beans into containers for quick access in the morning, top with grated Parmesan cheese and have with some crackers.
Nutritional Facts: per serving
230 cal; 4g total fat (<1g sat fat); 40g carb; 438mg sod; 13g fiber; 13g protein; 11g sugars

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