5 Healthy & Delicious Lunch Recipes Under 20 Minutes

Finding time to cook a healthy and delicious lunch can be a challenge, especially when you're juggling work, family, and other commitments. But it doesn't have to be a struggle! With a little planning and these 5 easy recipes, you can whip up a nutritious and satisfying lunch in under 20 minutes.

1. Quinoa Salad with Roasted Vegetables

This vibrant salad is packed with protein, fiber, and healthy fats. It's easy to customize with your favorite roasted vegetables and dressing.

• **Ingredients:** 1 cup cooked quinoa, 1 cup mixed roasted vegetables (such as broccoli, bell peppers, carrots, zucchini), 1/4 cup crumbled feta cheese, 2 tablespoons olive oil, 1 tablespoon lemon juice, salt and pepper to taste.
• **Instructions:** Preheat oven to 400°F. Toss vegetables with olive oil, salt, and pepper. Roast for 15-20 minutes, or until tender. Combine quinoa, roasted vegetables, feta cheese, olive oil, and lemon juice in a bowl. Toss to combine and serve.

2. Chicken and Avocado Wraps

These protein-packed wraps are quick to assemble and satisfyingly flavorful. You can use leftover chicken or rotisserie chicken for added convenience.

• **Ingredients:** 2 whole-wheat tortillas, 1/2 cup shredded cooked chicken, 1/4 avocado, sliced, 1/4 cup chopped red onion, 1 tablespoon salsa, 1/2 tablespoon sour cream, cilantro, and lime juice to taste.
• **Instructions:** Spread sour cream on tortillas. Top with chicken, avocado, red onion, and salsa. Sprinkle with cilantro and lime juice. Roll up tightly and enjoy.

3. Lentil Soup

This hearty lentil soup is packed with protein and fiber, making it a perfect choice for a satisfying lunch. You can prepare it in advance and reheat it for a quick and easy meal.

• **Ingredients:** 1 cup lentils, rinsed, 4 cups vegetable broth, 1 onion, chopped, 2 carrots, chopped, 2 celery stalks, chopped, 2 cloves garlic, minced, 1 teaspoon dried thyme, salt and pepper to taste.
• **Instructions:** Combine lentils, broth, onion, carrots, celery, garlic, thyme, salt, and pepper in a large pot. Bring to a boil, then reduce heat to low and simmer for 30 minutes, or until lentils are tender. Serve hot.

4. Salmon with Roasted Asparagus

This healthy and delicious lunch is packed with omega-3 fatty acids and antioxidants. You can use pre-cooked salmon for even faster meal prep.

• **Ingredients:** 1 salmon fillet, 1 bunch asparagus, 1 tablespoon olive oil, salt and pepper to taste.
• **Instructions:** Preheat oven to 400°F. Toss asparagus with olive oil, salt, and pepper. Roast for 10-12 minutes, or until tender-crisp. Season salmon with salt and pepper. Bake for 12-15 minutes, or until cooked through. Serve with roasted asparagus.

5. Tuna Salad

This classic lunch is a great way to use up canned tuna. Add some fresh vegetables for added nutrients and flavor.

• **Ingredients:** 1 can tuna, drained, 1/4 cup mayonnaise, 1/4 cup chopped celery, 1/4 cup chopped onion, 1 tablespoon lemon juice, salt and pepper to taste.
• **Instructions:** Combine tuna, mayonnaise, celery, onion, lemon juice, salt, and pepper in a bowl. Mix well and serve on bread, crackers, or lettuce leaves.

With these quick and easy recipes, you can enjoy a healthy and delicious lunch without sacrificing your precious time. Experiment with different flavors and ingredients to create your own unique lunch combinations! Remember to stay hydrated by drinking plenty of water throughout the day.