Continuing on our clean eating saga, from clean eating chicken recipes and clean eating meat recipes to clean eating Asian recipes, today I would like to share with you some clean eating healthy recipes and ideas that are suitable for a lunch box. So, here we go!
1. Grilled Fresh Tuna and Corn Salad with Quail Eggs
I prefer fresh tuna, but if I'm busy or short on budget, I use canned.
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Overall Time: 20 minutes
Servings: 2
Ingredients:
- 2 fresh tuna steaks (about 120g each)
- 2 cups mixed greens (e.g., spinach, arugula, or lettuce)
- ½ cup boiled corn
- 4 quail eggs, boiled and halved
- 6 halved cherry tomatoes
- 1 tablespoon olive oil (for grilling the tuna)
- 1 tablespoon olive oil (for the dressing)
- Juice of ½ a lemon
- Salt and black pepper, to taste
Instructions:
1. Prepare the Quail Eggs:
- Boil the quail eggs for 2-3 minutes. Cool them in an ice bath, peel, and then halve them.
2. Grill the Fresh Tuna:
- Season the fresh tuna steaks with salt, black pepper, and a little olive oil.
- Preheat a grill pan or skillet over medium-high heat. Grill the tuna steaks for 2-3 minutes per side for a medium-rare finish, or cook longer if you like it thoroughly cooked.
- Let the tuna rest for a minute, then slice it into bite-sized pieces.
3. Prepare the Salad Base:
- In a large bowl, combine the mixed greens, cherry tomatoes, and sweet corn.
4. Make the Dressing:
- Whisk together the olive oil, lemon juice, salt, and pepper.
5. Assemble the Salad:
- Add the grilled tuna slices and quail eggs on top of the salad base.
- Drizzle the dressing over the salad and toss gently.
6. Serve:
- Season with additional salt and pepper if you would like and serve it fresh.
Nutritional Values (Approx):
- Calories: 350
- Protein: 35g
- Fat: 15g
- Carbs: 18g
Serving Idea:
Serve with a side of roasted sweet potato wedges or quinoa for a more filling meal.
Meal Prep Ideas:
- Grill the tuna steaks ahead of time, store them in an airtight container in the fridge for up to 3 days, and slice it just before serving.
- Boil and peel the quail eggs in advance and refrigerate them for up to 3 days.
2. Garlic-Seasoned Grilled Chicken Salad
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Overall Time: 30 minutes
Servings: 2
Ingredients:
- 2 chicken breasts
- 2 minced cloves garlic
- 2 tablespoon olive oil (for seasoning the chicken and another for the lettuce)
- 1 head romaine lettuce. I prefer it halved lengthwise
- ½ cup croutons
- Juice of ½ a lemon
- Salt and black pepper, to taste
Instructions:
1. Prepare the Chicken:
- Rub the chicken breasts with the minced garlic, olive oil, salt, and black pepper.
- Allow the chicken to marinate for 5-10 minutes while you prepare the lettuce.
2. Grill the Chicken:
- Preheat a grill or skillet to medium-high heat. Grill the chicken for about 7-8 minutes per side until it is fully cooked. Let it rest for 5 minutes before slicing it.
3. Grill the Lettuce:
- Brush the cut sides of the romaine lettuce halves with olive oil.
- Place the lettuce halves cut-side down on the grill for 1-2 minutes until lightly they are charred and wilted. Remove them and chop them into large pieces.
4. Assemble the Salad:
- In a large bowl, combine the grilled lettuce, croutons, and bacon bits.
- Add the sliced grilled chicken on top.
- Drizzle with lemon juice and toss them gently.
Nutritional Values (Approx):
- Calories: 310
- Protein: 35g
- Fat: 15g
- Carbs: 10g
Serving Idea:
You can add roasted sweet potatoes.
Meal Prep Ideas:
- Marinate and grill the chicken ahead of time; store it refrigerated for up to 3 days.
- Pack all components separately in the lunch box, then mix them when you are about to eat.
3. Sesame Shrimp Salad
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Overall Time: 25 minutes
Servings: 2
Ingredients
- 200g of peeled and deveined shrimp
- 1 tablespoon olive oil
- 2 teaspoons of minced garlic
- Salt and black pepper, to taste
- 1 teaspoon sesame seeds
- 1 cup of mixed greens (romaine, spinach, arugula, etc.)
- 1/2 cup of halved cherry tomatoes
- 1/4 cup of thinly sliced red onion
- ½ a sliced cucumber
- 1 tablespoon sesame oil
- 2 teaspoons rice vinegar
- 1 teaspoon soy sauce (go with one that has low sodium content)
- 1 teaspoon honey
- Optional: toasted nuts (almonds or cashews)
Instructions
1. Prepare the shrimp:
Season the shrimp with garlic, olive oil, salt, and pepper. Grill them or pan-sear them on medium heat for 3-4 minutes per side until they are pink and cooked through. Sprinkle them with sesame seeds.
2. Make the dressing:
In a small bowl, whisk together the sesame oil, rice vinegar, soy sauce, and honey.
3. Assemble the salad:
In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, and red onion.
4. Add the shrimp and toppings:
Add the cooked shrimp on top and sprinkle the mix with extra sesame seeds. Then drizzle it with the dressing.
Nutritional Values (approx.)
- Calories: 280 per serving
- Protein: 25g
- Carbohydrates: 10g
- Fat: 15g
Serving Idea
- Pair with a slice of toasted sourdough or whole-grain bread.
Meal Prep Ideas
- Prepare the shrimp and dressing ahead of time. Combine everything when you prepare it for lunch.
4. Zucchini Rice Bowl with Eggs
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Overall Time: 25 minutes
Servings: 2
Ingredients
- 1 cup cooked brown rice (or jasmine rice)
- 1 medium zucchini, chopped into matchsticks
- 1 cup of chopped cabbage
- 1 green sliced onion
- 2 eggs (soft-boiled or hard, whichever you like)
- 1 tablespoon of olive oil
- 2 teaspoons of minced garlic
- 1 teaspoon of soy sauce (again, low sodium)
- 1/2 teaspoon of black pepper
- 1 handful of fresh parsley or cilantro for garnish
Instructions
1. Boil the eggs:
Boil water and gently add the eggs. Cook for 6-7 minutes for a soft yolk or over 15 minutes for a hard egg. Cool them in ice water, peel them, and then set them aside.
2. Sauté the vegetables:
Heat the olive oil in a pan over medium heat. Add the garlic, zucchini, cabbage, and green onion. Sauté them for 4-5 minutes until they are tender. Season the mixture with soy sauce and black pepper.
3. Assemble the bowl: Place the cooked rice in a bowl. Top it with the sauteed vegetables and halved boiled eggs.
4. Garnish and pack: Sprinkle with fresh parsley or cilantro and pack it in the lunch box.
Nutritional Values (approx.)
- Calories: 350 per serving
- Protein: 15g
- Carbohydrates: 40g
- Fat: 12g
Serving Idea
- Add sliced avocado or pickled vegetables for extra flavor (personally, I like pickles with rice).
Meal Prep Ideas
- Cook the rice and vegetables ahead of time. Add the boiled eggs fresh when you are preparing the lunch box.
5. Chickpea and Veggie Curry Bowl
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Overall Time: 30 minutes
Servings: 2
Ingredients
- 1 cup cooked chickpeas (you can go for canned, but drain and rinse it)
- 1 medium diced carrot
- 1/2 cup green peas
- 1 cup fresh spinach
- 1 small chopped zucchini
- 1/2 diced onion
- 2 cloves minced garlic
- 1 teaspoon curry powder
- 1 teaspoon cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- 1 cup of yoghurt
- 1 tablespoon of olive oil
- Salt and pepper to taste
- 1 cup cooked of white rice (you can replace it with brown rice)
- ½ a sliced avocado
- Lime wedges
Instructions
1. Sauté aromatics:
Heat the olive oil in a pot over medium heat. Add the onions and garlic, then cook them until the garlic is golden.
2. Cook the vegetables:
Add the carrots, zucchini, and peas. Stir in curry powder, cumin, turmeric, and paprika. Let them cook for 3-4 minutes.
3. Simmer the curry: Pour in the yogurt and chickpeas. Let the mixture simmer for 10 minutes until it is thick. Add the spinach in the last 2 minutes to wilt them down. Season with salt and pepper.
4. Assemble the bowl:
Place cooked rice in a bowl, top it with the curry mixture, and garnish with avocado slices and lime wedges.
Nutritional Values (approx.)
- Calories: 420 per serving
- Protein: 18g
- Carbohydrates: 52g
- Fat: 18g
Serving Idea
- You Can have it with naan bread or a side dish of roasted sweet potatoes.
Meal Prep Ideas
- Make the curry ahead of time and store it in individual containers with the rice. Reheat it before you pack it and add fresh toppings like avocado or lime.
Those 5 healthy lunch box meals ideas will make your long time during work or college more enjoyable.
Comments