Lunch Ideas With Whole Grains, Vegetables, & Lean Protein

Eating a balanced diet of whole grains, vegetables and lean protein will help you stay healthy and avoid weight gain. A nutritious lunch is important to replenish lost energy and keep you full until dinner. Vegetables and whole grains have notable amounts of fiber that slow digestion, so they’ll keep hunger at bay; whole grains also have carbohydrates to fuel your muscles. Lean protein contributes to muscular energy and helps make lunch satisfying.

Chicken Pita

Whole-wheat pita bread is healthful and convenient. You can fill it with a chicken and vegetable mixture for a sandwich-type lunch. Prepare your filling in advance. When you cook the chicken, steam it instead of preparing it in oil. Steam your chosen vegetables with the chicken or eat them raw. Broccoli, cauliflower and squash are tasty choices. For flavor, toss your chopped chicken and veggies with balsamic vinegar before spooning it into your pita bread. One chicken pita made with one small pita, 3 ounces of skinless chicken breast and a 1-cup mixture of broccoli and cauliflower has 200 calories, 23 grams of protein, 21 grams of carbohydrates and 3 grams of fat. If your filling seems bland, add your favorite spices and seasonings; garlic powder, onion powder or ground black pepper work well.

Bean Salad

If you don’t eat meat, beans are an excellent lean protein source. Toss them with whole grains and vegetables to make a healthful salad. Great northern beans are a delicious, creamy choice for the base of your salad. Toss them with leafy greens such as spinach or butterhead lettuce for bulk and add a sprinkling of cooked brown rice for texture. To flavor your salad, toss it with cider or balsamic vinegar or add powerful seasonings like crushed red pepper, ground white pepper, grated ginger or crushed garlic. A salad made with 1 cup of great northern beans, 3 cups of spinach and 1/4 cup of cooked brown rice has about 285 calories, 18 grams of protein, 52 grams of carbohydrates and 1.5 grams of fat.

Rice Bowl

Brown rice makes a delicious and filling base for a simple rice bowl. Add a 3-ounce serving of pork tenderloin and some edamame for protein to complete your lunch. Slicing the pork tenderloin in thin strips and steaming it is the healthiest way to cook it. If you wish to cook your edamame, you can steam it with the pork. The dish will seem bland until you add seasonings such as grated ginger, ground white pepper, allspice, garlic powder and cilantro. A rice bowl with 1 cup of brown rice, steamed pork tenderloin and 1 cup of edamame has 425 calories, 34 grams of protein, 55 grams of carbohydrates and 8 grams of fat.

Turkey Soup

Soup made from barley, turkey breast, carrots and celery serves as a comforting and filling lunch. Use skinless turkey breast to keep it low in fat. To flavor the broth, don’t use sodium-laden stocks, instead add bay leaves, basil, parsley, dill, sage or other herbs to infuse the cooking water. The barley, turkey and veggies should finish cooking at roughly the same time. A bowl of soup with 1/2 cup of barley, 3 ounces of turkey breast, 1/4 cup of chopped carrot and 1/4 cup of chopped celery has around 205 calories, 24 grams of protein, 26 grams of carbohydrates and 1 gram of fat.

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