Lifestyle

How to Make a Week's Worth of Healthy Lunches With Only 10 Ingredients

By Sarah Arora at University of Wisconsin- Madison

Without breaking the bank, I made a week's worth of healthy lunches with only 10 ingredients. How? I put a lot of thought into my ingredient selection.

Your Ingredients

1. Eggs (best form of protein for a post-workout boost)

2. Peanut butter

3. Wheat bread

4. Arugula and spinach salad mix

5. Bell peppers

6. Avocado

7. Hummus 

8. Apples (a crucial fall staple)

9. Salt

10. Pepper 

These 10 ingredients were the perfect mix of protein, veggies, fruit, and seasoning. 

All of these lunches were quick, easy, and healthy—and I made them all in the comfort of my own dorm room.

Monday: Avo Toast

Step 1: Mash the avocado

Step 2: Spread on bread 

Step 3: Add salt and pepper

Monday just got a whole lot better.

Tuesday: Salad-Stuffed Pepper with Poached Egg

Step 1: Cut a whole bell pepper in half. 

Step 2: Spread hummus on the bottom of the pepper

Step 3: Fill the pepper bowl up to the top with greens.

Step 4: Add ½ a cup of water to a microwave-safe bowl or mug. Carefully crack one egg into the bowl.

Step 5: DO NOT FORGET to cover the bowl, otherwise there will be a huge mess and chances are your RA isn’t going to be thrilled. Microwave on high for 50 seconds to a minute.

Step 6: Drain the water and carefully place the egg on top of the salad. 

Step 7: Season. 

Fancy, right?

Wednesday: Veggie Sandwich

Step 1: Toast the bread (optional)

Step 2: Spread on hummus

Step 3: Add peppers and greens.

Step 4: Top it with salt and pepper.

It sounds simple, but it is super flavorful.

Thursday: Veggie Omelet

Step 1: Crack 1-3 eggs in a microwave-safe bowl or mug.

Step 2: COVER THE BOWL and microwave in 15-second intervals while stirring. 

Step 3: After 30 seconds, add your veggies.

Step 4: After the eggs are fully cooked (took me about a minute and a half), top your omelet with avocado and call it lunch.

Friday: Avocado Baked Eggs

Step 1:  Cut an avocado in half.

Step 2: Scoop out about a tablespoon of pulp.

Step 3: Slowly add one egg into the hole.

Step 4: Put the avocado on a baking sheet, making sure it's sturdy and not falling over.

Step 5: Bake it at 400ºF for about 12 minutes

Step 6: Toast up some bread to have on the side. 

Easy AND filling.

Saturday: Sweeter Toast

Step 1: Toast wheat bread to a crisp.

Step 2: Spread on the PB.

Step 3: Add apples.

Try it. It’s one of my new faves.

Sunday: Leftover “Garbage” Salad

Step 1: Toss leftover fruit and veggies into a bowl.

Step 2: Use a mixture of peanut butter and hummus as a dressing (odd but interesting combination)

Just make these 10 staples and enjoy a week's worth of healthy lunches that won't empty your wallet.