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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Delicious and Healthy Lunch Ideas for Busy Professionals

Finding the right balance between deliciousness and healthiness can be a game-changer. This collection of lunch ideas is tailored to the needs of busy professionals, offering creative solutions to enjoy delectable meals that are quick to prepare, easy to take on the go, and packed with the nutrients needed to fuel your day.  

Introduction

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Make savoury lentil pancakes by grinding soaked moong dal (split green gram) into a batter. Add chopped vegetables like spinach, grated carrots, and onions. Cook on a non-stick pan and enjoy with a side of yoghurt. 

1. Moong Dal Cheela 

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Replace traditional rice with quinoa to make a protein-rich and low-glycemic index pulao. Add a variety of vegetables, spices, and lean protein like paneer or tofu for a complete meal. 

2. Quinoa Pulao 

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Create layers of Greek yoghurt, fresh fruits, granola, and a drizzle of honey for a satisfying and protein-packed parfait. 

3. Greek Yogurt Parfait 

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Use large lettuce leaves as wraps to hold a mix of protein (such as grilled chicken or paneer), veggies, and a light dressing. 

4. Lettuce Wraps 

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Make a protein-packed chaat using boiled chickpeas. Mix in diced onions, tomatoes, and cucumber, and drizzle with tamarind chutney and yoghurt. Garnish with chopped coriander and sev (crispy noodles). 

5. Chickpea Chaat 

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Use whole wheat rotis (Indian flatbreads) to make wraps with fillings like grilled chicken, sautéed vegetables, and a flavorful chutney or yoghurt sauce. 

6. Roti Wrap 

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Stuff bell peppers with a mixture of cooked quinoa, black beans, corn, and spices. Top with tomato sauce and bake until tender. 

7. Stuffed Bell Peppers 

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Spread hummus on a whole-grain tortilla and fill it with various sliced vegetables and greens for a quick and satisfying wrap. 

8. Hummus and Veggie Wrap 

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Prepare a hearty salad using the base of cooked lentils (dal). Mix in colourful vegetables, such as cucumber, bell peppers, tomatoes, and onions. Toss with a tangy lemon vinaigrette and top with some chopped herbs like cilantro. 

9. Lentil Salad 

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Toss tofu cubes and colourful vegetables in a stir-fry sauce made from soy sauce, ginger, and garlic. Serve over brown rice or whole wheat noodles. 

10. Tofu and Vegetable Stir-Fry 

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The lunch ideas presented here stand as a testament to the fact that busy professionals can indeed enjoy meals that are both scrumptious and wholesome. By dedicating a little time to meal planning and preparation, you're investing in your well-being, ensuring that your body receives the nourishment it deserves.  

Conclusion

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