Easy Homemade Lunches for Better Health

We all have stories to tell about our health goals, some of which were affected by COVID-19 and over a year of lockdown. I was working a catering job (and doing some freelance writing on the side) when everything shut down. Catering was a mixed bag for me. It was easy work in the sense that I worked a shift and never thought about the job once I left. It was hard work in the sense that it was physically demanding, didn't pay very well, and the hours were ridiculous.

I was working part time to add to the household finances, and purposely took shifts that ensured I rarely worked more than two days in a row. Friends that worked the job full time frequently pulled doubles and took every shift they could get. That was not me, and when COVID shut us down, I gleefully went home and after a couple of weeks of pandemic confusion, starting working harder at freelancing with the goal of never going back.

Unlike a huge swath of the country, I loved the lockdown. My husband's job instantly became remote, and my freelancing was, of course, also at home. Our son decided to defer his freshman year of college, and our youngest daughter is doing her junior year of high school remotely, so we enjoyed the unexpected added time with our kids and each other. Working from home allows me to set my own hours and an added benefit is that I have time to make sure I eat healthfully; no more snarfing down catered food on too-short breaks. Breads, pastries, desserts, cheeses, and greasy appetizers were staples on the job, and I wanted to change my diet for the better.

Whether you work in an office, stay at home with your kids, or do shift work, you can take steps to improve your health and your diet. Read on for quick, easy ideas to add fresh, whole foods to your plate. Your body will thank you.

Soup is amazing

I'm not talking about soup from a can. Fresh, homemade soup is simple and customizable to whatever you have on hand. I make fresh stock for my soups, but purchasing good quality, low-sodium stock is fine. Adding veggies, protein, and starches you like makes a filling, hearty lunch that counts towards your water intake for the day, too. Some of my favorites:

• Chicken tortilla soup: add shredded chicken breast, a can of spicy tomatoes, onion, garlic, carrots, red pepper, celery, and zucchini to chicken stock and serve with a few crushed tortilla chips on top for a spicy soup with a crunch. You can garnish with a little cheese or sour cream if you want, or leave it plain.
• Potato broccoli soup: use chicken stock to boil up diced potato, onion and celery. When they're tender, remove around 3/4 of the veggies and purée them (I like mine a little chunky; you can puree all of it if you like a smooth soup) and then add finely chopped broccoli and simmer a few minutes more. Add about 2 cups of milk at the end, along with salt, pepper, and oregano to taste. You can add a bit of cream for a silky finish or a sprinkle of cheddar to the top of each bowl, but it isn't necessary.
• Roasted veggie soup: roast whatever veggies you have on hand on a cookie sheet for 30-40 minutes at 400°, till golden and fork-tender. Good choices are peppers, onion, eggplant, zucchini, broccoli, mushrooms, and carrots. Purée with chicken or vegetable stock and season to taste. You can also finish this soup with milk or cream, but it's not necessary.

Salads for the win

Salads are delicious and versatile, filling you up without a lot of calories. They all start with vegetables, but are fully customizable with add-ons like lean protein, fruits, seeds, nuts, cheese, and dressings. Be mindful to create salads where veggies and fruits are the star; less healthful elements should be condiments. Great choices include:

• Fruit and nut combo: spinach, fruit, and nuts together can't be beat. Combine baby spinach with either pears and pecans or strawberries and walnuts and you have a gourmet lunch in a snap. I love to add feta or blue cheese crumbles to this kind of salad because the strong flavor of the cheeses blend with the sweet fruit and the crunchiness of the nuts so well. A tablespoon of cheese is good for a whole plate. Add a simple dressing of olive oil and balsamic or lemon juice, along with salt and pepper, and your lunch is complete.
• Greek quinoa salad: cook up some quinoa and you're ready for a healthy lunch packed with whole grain and veggies. At the end of the quinoa's cooking time, stir in raw chopped spinach and leave the cover on the pan while you prepare the rest of the salad. Add grape tomatoes, chopped cucumber, diced purple onion, chopped red peppers, and some feta with your spinachy quinoa. Toss in a little olive oil, lemon juice, salt, pepper, and oregano and let marinate into a cold salad that will make you feel like you're in Santorini soaking up the sun. Black or kalamata olives make a nice garnish, too.
• Chicken (or tuna) lentil salad: if you're in the mood for protein, mix up a quick chicken or tuna salad with lentils. Dice up onion, celery, and apples, and add a half cup of cooked lentils to chicken breast or solid white tuna. You can use mayo, but plain Greek yogurt is actually a grand substitute for the empty calories of mayonnaise. Add salt, pepper, and a squeeze of lemon and you won't miss mayo at all. Eat as a wrap, or serve atop a salad with greens, tomatoes, carrots and cucumbers for a delicious, healthy meal.

More quick, healthy lunches

Vegetable sandwich: sandwiches are a great, quick lunch, but they're all too often a caloric, high sodium choice that can leave you sluggish. You won't miss the meat if you make a sandwich from vegetables. Use hummus, avocado, or olive tapenade on a delicious whole grain bread. Then top with tomatoes, thinly sliced onions, cucumber, and peppers. Season with a teaspoon of vinaigrette, salt, pepper, or herbs you like. Roasted veggies are also great on a sandwich. Stack it up and enjoy!

Greek yogurt and fruit: yogurt is so good for you, but ready-to-eat yogurt is full of so much sugar you might as well head right for ice cream. I like to make my own fruit to eat with plain Greek yogurt by combining frozen fruit (mixed berries, tropical blend, mangoes, peaches...any combination is delicious) with water and just a bit of sugar. I use 1/4 cup of sugar and 1/2 cup of water with 3 12-oz. bags of fruit and cook on medium-low for about a half hour, till thickened. I keep it in a jar in the fridge and it lasts a week or more (not that it lasts that long!) A favorite quick lunch is yogurt with a sliced banana, about a cup of this fruit compote, and some slivered almonds. If I'm really hungry, a hardboiled egg is nice with it.

Vegetable quesadilla: we almost always have homemade refried beans on hand, so quesadillas are a staple. You can buy canned refried beans if you don't make your own, but do go for vegetarian or fat free versions so you don't get one made with lard, which is high in saturated fat and calories. If you make your own, you can make it as spicy as you like it, so if you use canned, taste them and adjust the seasoning as you like. Spread a tortilla with beans and add roasted veggies and a little shredded cheddar, topping with a second tortilla. I cook mine in the air fryer, sprayed with a bit of cooking spray, at 375° for 12 minutes or till golden. You can also cook in a skillet with a bit of oil...just be careful when flipping. Cut into wedges and dip into salsa or sour cream. This might make enough to share, or you can also use just one tortilla folded in half if you aren't very hungry.

With a little time and thought, you can improve your diet by eating homemade whole foods that will give you energy and leave you ready to face the afternoon. Your body will thank you!