Balanced Eating Based on the Food Pyramid
A balanced diet based on the food pyramid principles emphasizes fruit, vegetables, and whole grains while including moderate amounts of lean protein, dairy, and healthy fats. Within the food pyramid, you are also limiting sugary and processed foods. Lunch can be stressful because you often do not eat it in the comfort of your home. With these healthy and easy lunch recipes, lunch prep can be a breeze.
Base of the Pyramid (Eat Most):
- Grains: Focus on whole grains like brown rice, oats, quinoa, and whole-wheat bread. These provide fiber and complex carbohydrates for energy.
- Vegetables: Include a variety of colorful vegetables (like carrots, broccoli, and spinach) to ensure a wide range of vitamins and minerals. Aim for several servings daily.
- Fruits: Choose fresh, whole fruits for natural sugars and vitamins. Aim for a few servings of fruit daily.
Middle of the Pyramid (Eat Moderately):
- Lean Protein: Include protein sources such as lean meats (chicken, fish), eggs, beans, lentils, and nuts.
- Dairy: Select low-fat or non-fat milk, yogurt, and cheese for calcium and protein.
Top of the Pyramid (Eat Least):
- Saturated and Unsaturated Fats: Include small amounts of healthy fats from sources like avocados, nuts, and olive oil. Limit saturated fats found in red meat and full-fat dairy products.
- Sugars: Reduce consumption of added sugars found in sugary drinks, candy, and processed foods.
- Salt: Reduce salt intake by avoiding excess use and choosing foods with minimal sodium.
Healthy and Easy Lunch Ideas
Easy Pasta Salad
Pasta salad is great for meal prep because it keeps well in the fridge throughout the week. Get creative and add a variety of vegetables and protein.
Ingredients:
- 3 cups uncooked fusilli pasta
- 2 heaping cups of halved cherry tomatoes
- 1½ cups cooked chickpeas, drained and rinsed
- 2 cups arugula
- 1 cup Persian cucumbers, sliced into thin half-moons
- 1 cup crumbled feta cheese
- 1 cup fresh basil leaves, torn
- ½ cup minced fresh parsley
- ½ cup chopped fresh mint leaves
- ¼ cup toasted pine nuts
Dressing
- ¼ cup extra-virgin olive oil, plus more for drizzling
- 3 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 3 garlic cloves, minced
- 1 teaspoon herbes de Provence or dried Italian seasoning,
- ¼ teaspoon red pepper flakes
- ¾ teaspoon sea salt
Instructions:
- Bring a large pot of salted water to a boil. Prepare the pasta according to the package directions, or until slightly past al dente.
- Meanwhile, make the dressing. In a small bowl, whisk together the olive oil, lemon juice, mustard, garlic, herbes de Provence, red pepper flakes, and salt.
- Drain the pasta, toss it with a little olive oil, and let it cool to room temperature.
- Transfer to a large bowl with the tomatoes, chickpeas, arugula, cucumbers, feta cheese, basil, parsley, mint, and pine
- Pour the dressing and toss to coat. Season to taste with more lemon, salt, pepper, and/or a drizzle of olive oil, if desired, and serve.
Healthy Lunch Wraps
Wraps are a classic lunch staple, but these chickpea-focused wraps complete the full food pyramid.
Ingredients:
Dijon Mustard Vinaigrette
- ¾ cup extra-virgin olive oil
- ¼ cup white wine vinegar
- ¼ cup fresh lemon juice
- 3 tablespoons Dijon mustard
- 2 tablespoons honey
- 1 garlic clove
- ½ teaspoon sea salt
- ¼ cup grated parmesan cheese, optional
For the Wraps
- 2 cups cooked chickpeas, drained and rinsed
- ¼ teaspoon sea salt
- Freshly ground black pepper
- 3 curly kale leaves, stemmed and finely chopped
- 6 Brussels sprouts, thinly sliced
- ½ cup thinly sliced radicchio
- 1 ripe avocado, sliced
- Grated parmesan cheese
- 4 extra-large tortillas
Instructions:
- Make the dressing. In a blender, combine the oil, vinegar, lemon juice, mustard, honey, garlic, salt, and cheese, if desired. Blend until creamy and emulsified.
- Make the wrap fillings. In a small bowl, use a potato masher to mash the chickpeas with ¼ cup of the dressing, the salt, and several grinds of pepper.
- In a medium bowl, toss the kale, brussels sprouts, and radicchio with ⅓ cup of the dressing.
- Assemble the wraps: Divide the chickpea mixture, salad mixture, avocado, and cheese among the tortillas. Fold the left and right sides of the tortilla over the filling. Fold the bottom flap of the tortilla up and over the filling and roll the wrap closed.
published: March 28, 2025, 8:21 p.m.