Sabtu, 29 November 2014





90 Healthy No-Heat Lunches for Taking to Work


During the years I taught elementary school and also worked on this blog, I was grateful for leftovers that I could take to school and warm up for lunch,  But when you don't have a place to heat food at the workplace, healthy lunches are a lot more challenging.  I had a request on the Kalyn's Kitchen Facebook page[1] to share ideas for healthy brown bag lunches that don't need to be heated, so for a few weeks now I've been looking for brown-bag friendly favorites that I'd enjoy for a healthy lunch.  Once I got started I found quite a few options; hope there is something here that will appeal to you if you're someone who packs a lunch for work!

In this round-up I focused on dishes I think will keep in the fridge for at least a day or two, but check individual recipes for more information about that.  Some of these dishes contain ingredients (like fresh tomatoes or avocados) that I'd cut up in the morning and add when I eat the lunch, although you might not be as fussy.   Many salads might be best if you refrigerated the dressing and salad separately and combined at lunchtime, and a few of the dishes (like the tostadas) would definitely need to be packed separately and then assembled when you eat them.  I did tell you what phase each recipe is for the South Beach Dieters, but check individual recipes for more specific information about limited foods (like dried beans, mayonnaise, or avocado.)

Salads with Tomatoes for a No-Heat Lunch:

 
Tomatoes, Hearts of Palm, Olives, and Feta with Basil Vinaigrette (all phases)
 
Pitas, Tostadas, and Wraps for a No-Heat Lunch:
Tuna Salad Lettuce Wraps with Capers and Tomatoes (shown above, all phases)
Slow Cooker Spicy Shredded Chicken Lettuce Wraps with Avocado Salsa (all phases; the spicy chicken is good hot or cold)
Egg Salad in Pita with Green Olives, Green Onions and Dijon (shown at top, phase 2 or 3)
Easy Leftover Turkey Pita Sandwiches with Fresh Cranberry Salsa (phase 2 or 3)
Deviled Ham Spread for Filling Whole Wheat Pita (phase 2 or 3)
Easy Guacamole Tostadas (phase 2 or 3)
Mediterranean Tostada with Hummus, Feta, and Kalamata Olives (phase 2 or 3)
Seven Layer Tostadas (a little more complicated to pack, but delicious; phase 2 or 3)   

 Salads with Grain or Quinoa for a No-Heat Lunch:

[2][3][4][5][6][7][8][9][10]

Southwestern Quinoa Salad with Black Beans, Red Bell Peppers, and Cilantro[11] (Shown above: recommended on Facebook by a reader named Jim, phase 2 or 3)
Lentil and Barley Greek-Style Salad with Tomatoes, Feta, and Capers[12] (phase 2 or 3)
Quinoa Tabbouleh Salad with Parsley and Mint[13] (phase 2 or 3)
Farro Salad with Asparagus, Red Bell Pepper, and Sun-Dried Tomato Vinaigrette[14] (phase 2 or 3)
Black Bean, Rice, and Cilantro Salad[15] (phase 2 or 3)

Salads with Beans or Lentils for a No-Heat Lunch:

Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley[16] (Shown above; recommended on Facebook by a reader named Willemiek who adds avocado, all phases.)
Middle Eastern Bean Salad with Parsley and Lemon[24] (phase 2 or 3)
Green Lentil and Red Pepper Salad with Red Onion, Mint, and Feta[25] (phase 2 or 3)
Black Bean and Lentil Salad with Red Bell Pepper, Cumin, and Cilantro[26]  (phase 2 or 3)

Salads with Chicken for a No-Heat Lunch:

Chicken, Black Bean, and Red Pepper Salad with Spicy Avocado Dressing[27] (all phases)
Shredded Chicken Salad with Green Olives, Celery, and Green Onion[28] (all phases)
Leftover Chicken Chopped Salad with Red Pepper, Olives, and Feta[29] (all phases)
Leftover Chicken Pesto Salad[30] (all phases)
Chicken Salad with Tarragon and Peas[31] (phase 2 or 3)

Salads with Pasta for a No-Heat Lunch:

Tuna Pasta Salad with Lemon, Green Olives, and Cucumbers[32] (Shown above, I love this salad!  Phase 2 or 3.)
Whole Wheat Orzo Salad with Kale, Chickpeas, Lemon, and Feta[33] (phase 2 or 3)
Easy Pesto Pasta Salad with Olives and Red Bell Pepper[34] (phase 2 or 3)
Whole Wheat Orzo Salad with Tomatoes, Kalamata Olives, Feta, and Herbs[35] (phase 2 or 3)
Shrimp and Macaroni Salad[36] (phase 2 or 3)
Pasta Salad with Italian Sausage, Zucchini, Red Peppers, and Olives[37] (phase 2 or 3)
Whole Wheat Pasta Salad with Fried Kale, Tomatoes, Olives, and Pesto Vinaigrette[38] (phase 2 or 3)  

Salads with Greens for a No-Heat Lunch:

Raw Baby Kale Salad with Apples, Sunflower Seeds, and Lemon-Dijon Vinaigrette[39] (Shown above; phase 2 or 3.)
Baby Arugula Chopped Salad with Chicken, Fresh Mozzarella, and Tomatoes[40] (all phases)
Arugula Chickpea Salad with Feta and Balsamic-Tahini Vinaigrette[41] (all phases)
Baby Kale, White Bean, and Tuna Salad with Lemon[42] (all phases)
Baby Kale Greek Salad[43] (all phases)
Kale and Romaine Caesar Salad[44] (all phases)
Spinach Salad Recipe with Marinated Garbanzo Beans and Feta Cheese[45] (all phases)
Asian Spinach Salad with Chicken, Mushrooms, Pepper, and Almonds[46] (all phases)      

Salads with Lettuce or Cabbage for a No-Heat Lunch

Kalyn's Favorite Antipasto Salad[47] (all phases)
Peperoncini Chopped Salad with Romaine, Red Bell Pepper, and Feta[48] (all phases) 
Fattoush - Lebanese Crumbled Bread Salad with Sumac and Pita Chips[49] (phase 2 or 3)
Southwest Chicken Salad[50] (all phases)
Mediterranean Salad with Hummus Dressing, Olives, Capers, and Feta[51] (all phases)
Thai-Style Spicy Cabbage Slaw with Mint and Cilantro[52] (all phases)
Crunchy Napa Cabbage Asian Slaw with Sugar Snap Peas, Radishes, Almonds (and Cilantro?)[53] (all phases)
Red Cabbage and Chicken Asian Salad with Tangy Cilantro Dressing[54] (all phases)
Chicken and Shredded Cabbage Salad with Mustard and Celery Seed[55] (all phases)
  

Salads with Vegetables or Fruit for a No-Heat Lunch:

Jicama and Carrot Slaw with Radishes, Cilantro, and Cumin-Lime Vinaigrette[56] (shown above; phase 2 or 3)
Marinated Zucchini Salad with Olives, Artichokes, Red Pepper, and Red Onion[57] (all phases)
Green Bean, Tomato, and Feta Salad Oreganato[58] (all phases)
Grilled Zucchini Greek Salad[59] (all phases)
Cucumber and Avocado Salad with Lime, Mint, and Feta[60] (all phases)
Barely-Blanched Broccoli Salad with Feta and Fried Almonds[61] (all phases)  
Easy Thai-Flavored Raw Broccoli Salad with Red Onion, Mint, and Peanuts[62] (all phases)
Spicy Shredded Carrot Salad with Mint, Cilantro, Green Onion, Lime, and Jalapeno[63] (all phases)
Green Apple, Celery, and Walnut Salad with Lemon-Mustard Vinaigrette[64] (phase 2 or 3)
Winter Fruit Salad with Persimmons, Pears, and Grapes[65] (phase 2 or 3)
Whole Wheat Couscous Salad with Persimmon, and Grapes[66] (phase 2 or 3)
Grilled Sweet Potato Salad with Green Onions, Basil, Thyme, and Feta[67] (phase 2 or 3)

Snack Foods, Appetizers, and Dips for a No-Heat Lunch

Shrimp Cocktail with Low Sugar Cocktail Sauce[68] (Shown above; all phases)
Sriracha Deviled Eggs plus Ten More Interesting Ideas for Deviled Eggs[69] (check recipes for phase)
Roasted Asparagus Wrapped in Ham[70] (all phases, this is good hot or cold)
Shrimp with Mustard-Horseradish Sauce[71] (all phases)    
Hummus and Cucumber Appetizer Bites with Sesame Seeds[72] (all phases)
Ham and Dill Pickle Appetizer Bites[73] (all phases)
Grandma's Vegetable Dip[74] (all phases)
Heart-Healthy Shrimp dip Served with Veggie Dippers[75] (all phases)
White Bean and Artichoke Dip with Whole Wheat Tortilla Chips[76] (phase 2 or 3)
Diet Friendly Ranch-Style Dip: Greek Yogurt and Cottage Cheese Dip with Dill[77] (all phases)
Black-Eyed Pea Hummus with Olive Oil and Sumac[78] (hummus is all phases)
Slow Roasted Tomato Hummus[79] (hummus is all phases)
Parsley Hummus with Whole Wheat Pita Chips[80] (phase 2 or 3)   

Did we Miss Your Favorite?
If you have a favorite idea for no-heat brown bag lunches, please let us know about it in the comments!

Nutritional Information?

I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.   [81]

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon! counter

References

  1. ^ the Kalyn's Kitchen Facebook page (www.facebook.com)
  2. ^ Tomatoes, Hearts of Palm, Olives, and Feta with Basil Vinaigrette (kalynskitchen.blogspot.com)
  3. ^ Tuna Salad Lettuce Wraps with Capers and Tomatoes (www.kalynskitchen.com)
  4. ^ Slow Cooker Spicy Shredded Chicken Lettuce Wraps with Avocado Salsa (www.kalynskitchen.com)
  5. ^ Egg Salad in Pita with Green Olives, Green Onions and Dijon (www.kalynskitchen.com)
  6. ^ Easy Leftover Turkey Pita Sandwiches with Fresh Cranberry Salsa (www.kalynskitchen.com)
  7. ^ Deviled Ham Spread for Filling Whole Wheat Pita (kalynskitchen.blogspot.com)
  8. ^ Easy Guacamole Tostadas (www.kalynskitchen.com)
  9. ^ Mediterranean Tostada with Hummus, Feta, and Kalamata Olives (www.kalynskitchen.com)
  10. ^ Seven Layer Tostadas (www.kalynskitchen.com)
  11. ^ Southwestern Quinoa Salad with Black Beans, Red Bell Peppers, and Cilantro (www.kalynskitchen.com)
  12. ^ Lentil and Barley Greek-Style Salad with Tomatoes, Feta, and Capers (www.kalynskitchen.com)
  13. ^ Quinoa Tabbouleh Salad with Parsley and Mint (kalynskitchen.blogspot.com)
  14. ^ Farro Salad with Asparagus, Red Bell Pepper, and Sun-Dried Tomato Vinaigrette (kalynskitchen.blogspot.com)
  15. ^ Black Bean, Rice, and Cilantro Salad (kalynskitchen.blogspot.com)
  16. ^ Spicy Pinto Bean and Tuna Salad with Peperoncini, Tomatoes, and Parsley (www.kalynskitchen.com)
  17. ^ White Bean Salad with Tuna and Parsley (www.kalynskitchen.com)
  18. ^ Butter Bean Salad with Sun-Dried Tomatoes, Kalamata Olives, Feta, and Basil Vinaigrette (www.kalynskitchen.com)
  19. ^ Marinated Pepper Salad with Garbanzos, Olives, and Feta (www.kalynskitchen.com)
  20. ^ Curried Chickpea Salad - From Joan's on Third, Los Angeles (kalynskitchen.blogspot.com)
  21. ^ Southwestern Bean Salad with Black Beans, Black-Eyed Peas, Peppers, and Cilantro (kalynskitchen.blogspot.com)
  22. ^ Garbanzo, Tomato, and Cilantro Salad with Lime and Chile Dressing - with or without avocado (kalynskitchen.blogspot.com)
  23. ^ Black Bean and Pepper Salad with Cilantro and Lime (kalynskitchen.blogspot.com)
  24. ^ Middle Eastern Bean Salad with Parsley and Lemon (kalynskitchen.blogspot.com)
  25. ^ Green Lentil and Red Pepper Salad with Red Onion, Mint, and Feta (kalynskitchen.blogspot.com)
  26. ^ Black Bean and Lentil Salad with Red Bell Pepper, Cumin, and Cilantro (kalynskitchen.blogspot.com)
  27. ^ Chicken, Black Bean, and Red Pepper Salad with Spicy Avocado Dressing (www.kalynskitchen.com)
  28. ^ Shredded Chicken Salad with Green Olives, Celery, and Green Onion (kalynskitchen.blogspot.com)
  29. ^ Leftover Chicken Chopped Salad with Red Pepper, Olives, and Feta (kalynskitchen.blogspot.com)
  30. ^ Leftover Chicken Pesto Salad (kalynskitchen.blogspot.com)
  31. ^ Chicken Salad with Tarragon and Peas (kalynskitchen.blogspot.com)
  32. ^ Tuna Pasta Salad with Lemon, Green Olives, and Cucumbers (www.kalynskitchen.com)
  33. ^ Whole Wheat Orzo Salad with Kale, Chickpeas, Lemon, and Feta (www.kalynskitchen.com)
  34. ^ Easy Pesto Pasta Salad with Olives and Red Bell Pepper (kalynskitchen.blogspot.com)
  35. ^ Whole Wheat Orzo Salad with Tomatoes, Kalamata Olives, Feta, and Herbs (kalynskitchen.blogspot.com)
  36. ^ Shrimp and Macaroni Salad (kalynskitchen.blogspot.com)
  37. ^ Pasta Salad with Italian Sausage, Zucchini, Red Peppers, and Olives (kalynskitchen.blogspot.com)
  38. ^ Whole Wheat Pasta Salad with Fried Kale, Tomatoes, Olives, and Pesto Vinaigrette (www.kalynskitchen.com)
  39. ^

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