There is nothing better than a big green salad for lunch on a hot summer’s day. Even though I am a fan of salads, not many people are. Some people believe that the only way you can have a healthy meal for lunch is if you have a salad. This is not true! There are so many easy and healthy lunches for people who hate salad. ‘Lettuce’ show you how.

Ingredients to have at home:

  • Brown rice.
  • Brown wraps or whole wheat wraps.
  • Tuna, chicken and other proteins you might enjoy.
  • Green veggies of your choice.
  • Veggies that you can easily roast such as onions, tomatoes, peppers, etc.

Here are 5 lunch ideas that you can have throughout the week: please keep in mind that these recipes will make enough for 4 people so you can portion them out accordingly.

California Sushi Roll Bowl

This food bowl is very versatile. You can swap out your fish for jerky if you feel like having a meat day.


  • A cup of sushi Rice.
  • Smoked salmon.
  • Lemon
  • Soya sauce.
  • Cucumbers peeled and sliced into strips.
  • Carrots peeled and sliced into strips.
  • A whole avocado sliced.
  • Seaweed chips to garnish.


  1. Place your cooked sushi rice at the bottom of a dish.
  2. Layer your vegetables and smoked salmon over the rice.
  3. In a separate container: mix 4 tablespoons of soya sauce, a bit of honey, squeeze of fresh lemon juice, herbs, salt and pepper.
  4. Place the dressing over the sushi bowl when you are ready to eat it and garnish with your seaweed chips.


Spicy Tuna Wrap

If I could eat this all day every day I would. This is one of my favourite dishes to have when I am not in a salad mood.


  • Brown wraps.
  • Tin of tuna.
  • Spicy mayonnaise. 1-2 tablespoons.
  • 1 table spoon of soya sauce.
  • 1 large carrot cut into strips.
  • 1 avocado sliced.
  • ½ a cucumber peeled and sliced into long strips.


  1. In a small bowl mix your tuna, mayonnaise, soya sauce and chilli if you desire more spice.
  2. Place your carrots and cucumber slices on your wrap.
  3. Layer some of the tuna mix onto the wrap.
  4. Wrap it all up and enjoy!

Simple, easy and yet delicious.

Chicken Rice Bowl

This is a very simple yet enjoyable meal.


  • Brown rice.
  • Chicken breasts.
  • Vegetables to roast.
  • Herbs for seasoning.


  1. Prep your chicken breasts. Rub the chicken with salt, pepper, chilli flakes if you want and other seasonings you might desire.
  2. Cook your chicken breasts in a tablespoon of coconut oil or olive oil until it is cooked right through.
  3. Place your chopped up vegetables on a baking tray with some herbs.
  4. Drizzle with olive oil and place in a preheated oven of 180 degrees C.
  5. Allow to cook for 10-15 minutes or until the vegetables are soft.
  6. Place 1 cup of brown rice in a pot that is filled with 2 cups of water. Cook for about 15 minutes.
  7. Place all the ingredients together in a container and allow to cool before placing in the fridge.

Lemon Roasted Salmon

This recipe can be used with any fish. I prefer salmon because of the Omega Oils the fish has.


  • 4 salmon steaks.
  • Lemon
  • Garlic
  • Fresh herbs
  • Sweet potatoes
  • Broccoli


  1. Squeeze some fresh lemon juice, a bit of butter, crush garlic and fresh herbs onto your salmon steaks. Place the salmon steaks onto a baking tray that has been lined with foil.
  2. Place your sweet potato chucks (par boiled) onto another baking tray with your broccoli. You can drizzle them with olive oil and some fresh herbs.
  3. Preheat the oven at 180 degrees C.
  4. Place your two trays in the oven and cook for 12-15 minutes or until the veggies are crisp.
  5. Allow to cool and place in containers for later.

Healthy Sausage and Veggies


  • 4 yellow potatoes cut into wedges.
  • 3Ibs of green beans.
  • 6 tablespoons of olive oil.
  • 8 baby carrots chopped.
  • 1tub of cherry tomatoes.
  • 4 baby cauliflowers cut up.
  • I bell pepper sliced.
  • 4 lean mince sausages.


  1. Preheat your oven to 400 degrees F or 180 degrees C.
  2. Line a large sheet pan with foil.
  3. Place all your veggies except the tomatoes on the foil. Cut them however you feel is best.
  4. Cut up your sausages into thick coins.
  5. Drizzle with olive oil and veggie seasoning.
  6. Place the pan in the oven for 15 minutes. Then add the tomatoes and place it back into the oven for another 20 minutes or until the vegetables are tender and the sausage is browned.
  7. Allow to cool and place in a container to store.

Want to see more healthy recipes? Click here to find HCG Phase 3 recipes cranberry chicken salad, chicken parmesan, and chocolate peanut butter balls.


As you can see there are a lot of food choices you have for a healthy lunch that does not contain any lettuce or salad dressing. They are quick, easy and delicious.

You can mix these recipes up a bit and try different proteins with the dishes to see which you prefer. Please keep in mind that a balanced lunch consists of protein, vegetables and a starch.

For people who are gluten intolerant, swap out the ingredients that you cannot use with wraps and rice that is gluten free. Quinoa is a great alternative to rice and is a super food so it is much healthier for you anyway.

A healthy lunch does not need to be a plain and boring salad that makes you sad when it is lunch time. You can have yum meals that are healthy and will not make you feel like you are eating rabbit food.

What do you have for lunch every day? Remember just because it is healthy, doesn’t mean that it has to taste boring.

Author Bio

Sally Mitchell began her career as a make up artist, and after receiving a diploma in Clinical Dermatology decided to combine her passions for makeup artistry and skincare becoming a licensed beauty professional. Now she shares useful skin care and beauty tips with readers of the Lumeskin blog.


1 Comment

  • Agness of Run Agness Run October 31, 2017 at 4:23 am

    Yum! I love salads but these healthy dishes seem like a must try! Those nutrient-dense bowls are making my mouth watering!


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