Kick That Seamless Habit — 10 Healthy Lunches You CAN Make

Photographed by Sarah Anne Ward.
Sometimes, we look at our takeout orders and realize just how much we're paying for what could be defined as junk food. Food trucks and deli meals aren't exactly the healthiest options, and those Chipotle burritos definitely aren't doing us any favors.

So we teamed up with nutritionist Lisa Sasson, RD, to tackle that problem, crafting a two-week healthy lunch plan that even the busiest workaholic can pull off with ease (leftovers from last night's takeout don't count). While a lot of people pack their lunch, "The real challenge is getting people to eat more fruits and vegetables," Sasson explains. People tend to fall into the same not-so-healthy routine, rotating between "the same three things." Sasson recommends aiming for at least two or three vegetables during your lunch hour.

We had Sasson create 10 easy recipes that balance out a number of vegetables, healthy fats, protein, and good sources of carbohydrates. Each recipe works off a previous day's lunch to simplify the cooking process and maximize nutrition. Start your week by checking off your grocery list and you'll find yourself slowly coming off of your Seamless addiction.

*Note: For vegetarians, swap out chicken and tuna for your choice of tofu, seitan, vegetarian patties, or even roasted chickpeas.
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Illustrated by Mary Galloway.
Week 1 Shopping List
1 red pepper
1 small eggplant
1 small zucchini
1 avocado
1 tomato
1 small head of broccoli
1 small bag spinach
1 small ball of mozzarella
1 small box of eggs
1 chicken breast
1 small bag of cashews
1 small bag of dried cranberries
1 package whole wheat bread
1 box of quinoa

Necessary Pantry Staples

Olive oil
Balsamic vinegar
Salt
Pepper
Mayonnaise
Mustard
Curry powder
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Photographed by Sarah Anne Ward.
Monday: Roasted Vegetable & Mozzarella Sandwich
Serves 1

Ingredients
1/4 red pepper
1/2 eggplant
1/2 zucchini
2 to 3 tbsp olive oil
2 slices of mozzarella
2 slices of whole wheat bread
Salt, to taste
Pepper, to taste

Instructions
1. Preheat the oven to 400ºF.

2. Remove the pith and seeds from red pepper. Slice your eggplant into rounds and zucchini into strips, about 1/2-inch thick.

3. Cover a baking sheet with aluminum foil. Brush your vegetables with olive oil and salt, to taste. Roast for about 20 minutes, until tender.

4. Assemble your sandwich. Place the eggplant, zucchini, red pepper, and mozzarella in-between two slices of whole wheat bread.
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Photographed by Sarah Anne Ward.
Tuesday: Chicken Avocado Sandwich
Serves 1

Ingredients
1 chicken breast
Salt and pepper to taste
1/2 avocado
1/2 tomato
1/4 cup spinach
2 slices of whole wheat bread

Instructions
1. Preheat oven to 350ºF.

2. Wash chicken breast and pat dry. Butterfly, brush with olive oil, and place on greased baking dish. Season with salt and black pepper to taste.

3. Roast chicken breast 15 to 20 minutes, until cooked through and juices run clear. Reserve half for Thursday.

4. On one slice of the whole wheat bread, mash half the avocado. Then, place the remaining 1/2 chicken breast on top. Add two slices of tomato and a handful of fresh spinach. Top with second slice of bread.

Vegetarian option: Swap chicken for vegetarian patties.
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Photographed by Sarah Anne Ward.
Wednesday: Vegetables & Quinoa
Serves 1

Ingredients
1 cup quinoa
2 cloves garlic
2 tbsp of olive oil
1/2 red pepper, sliced
1/2 eggplant, cubed
1/2 zucchini, sliced into strips
1/2 cup broccoli florets
1/4 cup cashews

Instructions
1. Cook your quinoa according to instructions on the box. Set aside.

2. In a pan, stir-fry olive oil with garlic for 1 minute, or until the garlic begins to change color.

3. Add broccoli and stir-fry until tender. Then, add red pepper, eggplant, zucchini, and cashews, until cooked through and cashews are slightly brown.

4. Serve over 1 cup of cooked quinoa. Reserve the remaining quinoa for Thursday.
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Photographed by Sarah Anne Ward.
Thursday: Chicken & Quinoa Salad
Serves 1

Ingredients
1/2 chicken breast (reserved from Tuesday)
1/4 red pepper, chopped
1/4 cup cashews, toasted
1/4 cup broccoli florets (steamed, optional)
2 tbsp of dried cranberries
1 cup cooked quinoa (reserved from Wednesday)
1 tbsp olive oil
1 tbsp balsamic vinegar
Salt and pepper, to taste

Instructions
1. Cube your chicken breast and chop your broccoli florets into bite-sized pieces.

2. Mix chicken, pepper, cashews, broccoli, and cranberries together and serve over quinoa. Drizzle with olive oil and balsamic. Season to taste.

Vegetarian Options: Swap chicken for tofu or roasted chickpeas.
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Photographed by Sarah Anne Ward.
Friday: Curried Egg Salad Sandwich
Serves 1

Ingredients
1 whole hard-boiled egg
The whites from 2 additional hard-boiled eggs
1-2 tsp mayonnaise
1/2 tsp mustard
Dash of curry powder
Dash of pepper
1/4 cup spinach
2 slices tomato
2 slices whole wheat bread

Instructions
1. Chop the egg whites and hard-boiled egg together. Mix with mayonnaise, curry powder, salt, and pepper (if needed).

2. One on slice of whole wheat bread, place the spinach on the bottom half, followed by the tomato slices, and the egg salad. Top with second slice of bread.
7 of 12
Illustrated by Mary Galloway.
Week 2 Shopping List
1 cucumber
1 red pepper
2 tomatoes
1 cup chopped celery
1 cup chopped carrots
1 small red onion
1 bag dark-green salad mix
1 chicken breast
1 can of tuna in water
1 package of hummus
1 package whole wheat pita
1 box whole wheat pasta

Necessary Pantry Staples

Olive oil
Balsamic vinegar
Mayonnaise
Salt
Pepper
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8 of 12
Photographed by Sarah Anne Ward.
Monday: Chicken Breast Salad
Serves 1

Ingredients:
1 chicken breast
1/4 cucumber, sliced
1/4 red pepper, sliced
1/2 tomato, chopped
1 cup salad greens
2 tbsp olive oil
2 tbsp balsamic vinegar
Mozzarella (optional, if you have any left from last week)
1 pita, toasted

Instructions:
1. Preheat oven to 350ºF.

2. Wash chicken breast, pat dry, and brush with olive oil. Place on greased baking dish. Season with salt and black pepper to taste.

3. Roast chicken breast 15 to 20 minutes, until cooked through and juices run clear. Reserve half for a later date.

4. Slice chicken breast and assemble with cucumber, red pepper, and tomatoes over salad greens. Dress with olive oil and balsamic. Serve with toasted pita.

Vegetarian Options: Swap chicken for tofu or roasted chickpeas.
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Photographed by Sarah Anne Ward.
Tuesday: Pita Sandwich
Serves 1

Ingredients
1/4 cup hummus
1/4 red pepper, sliced
1/4 cucumber, sliced
1/2 tomato, sliced
1 whole wheat pita

Instructions:
1. Spread hummus on the inside of the pita. Pack with remaining vegetables.
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Photographed by Sarah Anne Ward.
Wednesday: Veggie Tuna Salad
Serves 1

Ingredients:
1 can of tuna in water
1 cup chopped celery
1 cup chopped carrot
1/4 cup red onion, chopped
1 to 2 tbsp mayonnaise
1 cups of dark-green salad mix
1/2 tomato, chopped
1/4 cucumber chopped
2 tbsp olive oil
2 tbsp balsamic vinegar

Instructions:
1. Mix together the tuna, celery, carrots, onion, and mayonnaise. Reserve half for Friday.

2. Mix dark greens, tomato, and cucumber. Top with remaining tuna salad. Drizzle with olive oil and vinegar.

Vegetarian Options: Swap tuna for roasted chickpeas.
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Photographed by Sarah Anne Ward.
Thursday: Chicken Hummus Sandwich
Serves 1

Ingredients:
1/2 chicken breast (from Monday)
1/4 cup hummus
1/2 tomato
1/4 cucumber
1/4 red pepper
Handful of salad greens
1 whole wheat pita
Salt, to taste
Pepper, to taste

Instructions:
1. Slice the remaining chicken breast from Monday, plus tomatoes, cucumber, and red pepper.

2. Place in pita with hummus and salad greens.

Vegetarian Options: Swap chicken for roasted chickpeas.
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Photographed by Sarah Anne Ward.
Friday: Tuna Pasta
Serves 1

Ingredients:
Tuna salad (reserved from Tuesday)
1 cup whole wheat bowtie or rigatoni pasta
1/4 red pepper, chopped
Salt, to taste
Pepper, to taste

Instructions:
1. Boil 2 cups of water with salt. Once at a roiling boil, add the bowtie or rigatoni pasta. Cook until al dente, according to instructions on the box. Drain the pasta.

2. Mix together the tuna, pepper, and pasta. Salt and pepper to taste.

Vegetarian Options: Swap tuna for roasted chickpeas.
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