Power Lunches for Busy Women

Hi Friend,

Do you ever forget to eat lunch? Or maybe you forget lunch until you are starving! Lunch is the meal I tend to think the least about. I’ll grab leftovers or throw a salad together, and that’s about it. Are you too busy to make a healthy lunch, or tired of the same old lunch routine and looking for some healthy options? 

Well, I’ve got you covered with some quick and easy lunch ideas packed with the nutrients your body needs.

As we age, it becomes increasingly important to prioritize nourishing our bodies with meals rich in protein and veggies—two essentials for maintaining energy levels, supporting muscle health, and keeping our bodies functioning at their best.

Here are five hassle-free recipes and a bonus recipe for meal planning to keep you fueled and energized throughout your day and the week.

1. Turkey and Veggie Roll-Ups

• Lay out slices of deli turkey breast.

• Spread each slice with a layer of hummus or goat cheese. Place a few baby spinach leaves and sliced cucumbers or grape tomatoes on top.

• Roll up tightly and securely with toothpicks for a convenient grab-and-go option.

2. Tuna Salad Lettuce Wraps

• Mix wild-caught canned tuna with Greek yogurt for creaminess. Add chopped celery, red onion, pickle relish, and a squeeze of lemon juice for flavor.

• Spoon the tuna salad into large lettuce leaves and wrap them up or serve on a bed of lettuce for a refreshing lunch.

3. Egg and Veggie Stir-Fry

• Add ½ to 1 cup of cooked frozen peas to a hot skillet with oil or melted butter. You may also want to add a small handful of spinach or mushrooms to the hot skillet and saute until tender. 

• Add 2 to 3 beaten eggs and one ounce of grated cheese to the skillet and cook until set.

4. Bean and Cheese Quesadilla

• Spread mashed black beans on a warm corn tortilla. Sprinkle with shredded cheese and top 3 oz cooked ground beef or turkey. Top with salsa and sliced jalapenos if desired.

• Fold the tortilla in half and toast in a skillet until golden and crispy on both sides.

• Slice into wedges and serve with a side of Greek yogurt with a spritz of lemon juice for dipping.

5. Grilled Chicken on Salad

• Grilled chicken breast: Grill or bake chicken breast seasoned with your favorite herbs and spices. Or pick up a cooked rotisserie chicken.

• Toss together leafy greens like spinach, arugula, and kale for a nutrient-packed base.

• Add crunch and flavor with colorful veggies such as cherry tomatoes, cucumbers, bell peppers, and carrots.

• Add one ounce of feta or goat cheese.

• Drizzle with your favorite red wine vinaigrette or a high-quality store-bought dressing like Primal Kitchen.

For a week of lunches that come together in a jiffy, try this recipe for Beef or Turkey Taco Bowls. Cook once and eat all week!

These no-fuss lunch ideas are perfect for busy days when you need a nutritious meal in a pinch. They are easy to put together or pack for on the go. With a focus on protein and veggies, they'll keep you feeling satisfied and energized until dinner time!