When you’re in a hurry, these lunches practically make themselves. From a Buffalo Chicken Wrap to a Pesto Pasta Salad, these five lunches can be prepared in less than 10 minutes with many ingredients you probably have on hand.
1. SPICY TUNA WRAP
Ingredients
1 whole-wheat tortilla
4 ounces canned tuna, drained
2 teaspoons Sriracha
1/4 avocado, sliced
1/4 cup carrots, cut into matchsticks
Dash of salt (optional)
Directions
Mix tuna and Sriracha in a bowl, sprinkle with salt if desired. Wrap in a tortilla with avocado and carrot sticks.
Nutrition (per serving): Calories: 302; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 50mg; Sodium: 604mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 7g; Protein: 25g
2. MEXICAN QUINOA SALAD
Ingredients
1/2 cup cooked quinoa
1/2 cup cooked black beans
1 cup lettuce, shredded
2 tablespoons salsa
1/4 avocado, sliced
Directions
Toss all ingredients together in a bowl and serve.
Nutrition (per serving): Calories: 202; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 345mg; Carbohydrate: 29g; Dietary Fiber: 6g; Sugar: 1g; Protein: 1g
3. PESTO PASTA SALAD
Ingredients
1 cup whole-wheat pasta, cooked
1/2 cup chickpeas, cooked
1/2 cup cherry tomatoes, halved
1 cup arugula
1 tablespoon pesto
Directions
Toss ingredients together in a bowl and serve.
Nutrition (per serving): Calories: 456; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 64g; Dietary Fiber: 6g; Sugar: 6g; Protein: 14g
4. CHICKEN HUMMUS WRAP
Ingredients
1 whole-wheat tortilla
3 ounces grilled chicken
2 tablespoons hummus
2 slices tomato
1/4 cup cucumber, sliced
Directions
Spread hummus on tortilla. Top with chicken, cucumber and tomato. Wrap and enjoy.
Nutrition (per serving): Calories: 300; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 50mg; Sodium: 600mg; Carbohydrate: 42g; Dietary Fiber: 8g; Sugar: 14g; Protein: 22g
5. BUFFALO CHICKEN WRAP
Ingredients
1 whole-wheat tortilla
3 ounces grilled chicken, diced
2 tablespoons Greek yogurt
1–2 teaspoons hot sauce
1/4 cup celery sticks
Directions
Mix chicken, Greek yogurt and hot sauce together in a bowl. Wrap in tortilla with celery sticks.
Nutrition (per serving): Calories: 244; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 51mg; Sodium: 600mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 4g; Protein: 22g
