Lunch Ideas

It feels good to eat well (and healthfully).

"Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet." ~ Albert Einstein

Peanut Butter & Jelly
 
2 slices of 100% whole wheat bread, peanut butter without any oil, jelly 
 

This can be a very healthy sandwich if you choose bread with lots of FIBER. This means avoid white bread and instead choose one that you can still see whole grains in the bread. Peanuts are a good source of plant protein, but if weight loss is your goal don't use too much.

Note: almond butter is also a good choice

Veggie Wrap
 
avocado, tomatoes, brown rice, green peppers, whole wheat tortilla with optional salsa or sliced hot peppers
 

Quick and easy meal.  If you are really hungry, you can eat as many as you want.  Make sure the wrap is whole wheat, the more fiber the better.  If you want to lose weight, cut back on the avocado.

The "Best Burger" ever:)
veggie burger, whole wheat bun, tomato slice
optional: lettuce or sliced or grilled onion
 

The key to a good veggie burger is the whole wheat bun and a really nice tomato. It's even better if you add lettuce and onion. This will taste great and fill you up without weighing you down.  Over time you may even begin to prefer a veggie burger to a beef one.  Click here for recipe

Tomato Sandwich
 
tomato, onion, whole wheat bread
optional: fresh spinach or arugula leaves
 

Again, make sure the bread is whole wheat, the more fiber the better.  The tomato provides all the moisture needed to make this sandwich taste good. This sandwich has almost no fat, so you can eat more than one if you are hungry.

Kale with Avocado
chopped fresh kale, avocado pieces
optional: lemon juice, sesame seeds
 

This is a great tasting salad that is also really good for you.  If you need a little more flavor, try a small amount of lemon juice.

Burritos
 
hummus, black beans, brown rice & spinach
 
Another quick easy lunch that is also inexpensive.  The beans and rice are a good source of important fiber.  It's all good, so if you are hungry it's okay to enjoy more than one.

My Nutrition Course / Asheville NC / 14dayhealthchallenge@gmail.com

The information presented on this web site is NOT intended to diagnose, treat, or cure any disease.  We cannot and do not give any medical advice.