7 Quick and Healthy Lunch Solutions

The American lunch “hour” has shrunk to just 25 minutes, according to a recent study. With less time than ever it’s all too easy to turn to fast food or the vending machine when you’re away from home. Bringing along your own provisions to school or work or anytime you’re on the go is a good way to make sure you get a healthy midday snack or meal. These recipes take a few minutes to assemble the night before or in the morning. Pack them for portability , preferably with a cold freezer pack.

Each recipe makes 1 serving.

Zesty Bean Dip & Chips
Stirring salsa into versatile canned refried beans makes a quick and healthy bean dip. It also works well as a sandwich spread with your favorite vegetables and a sprinkle of cheese.

Active time: 5 minutes | Total: 5 minutes

1/4 cup fat-free canned refried beans
1 tablespoon salsa
1 1/2 teaspoons chopped fresh cilantro
1 minced scallion (optional)
1 ounce tortilla chips (about 10)

Combine refried beans, salsa, cilantro and scallion (if using) in a bowl. Serve with tortilla chips.

Makes 1 serving.

Per serving: 210 calories; 6 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 32 g carbohydrate; 7 g protein; 5 g fiber; 418 mg sodium; 73 potassium.

2 Carbohydrate Servings

Exchanges: 2 starch, 1 fat

BBQ Chicken Sandwich
Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch.

Active time: 10 minutes | Total: 10 minutes | To make ahead:

1/2 cup shredded cooked chicken
1/4 cup shredded carrots
2 tablespoons barbecue sauce
2 teaspoons light ranch dressing
1 small whole-wheat sandwich bun
1 leaf romaine lettuce

Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

Makes 1 serving.

Per serving: 323 calories; 8 g fat (1 g sat, 2 g mono); 62 mg cholesterol; 38 g carbohydrate; 26 g protein; 4 g fiber; 729 mg sodium; 456 potassium.

Nutrition bonus: Vitamin A (100% daily value), Selenium (56% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2 1/2 starch, 3 very lean meat, 1 1/2 fruit