14 Fast And Healthy Lunch Recipes 

1. Salmon and Asparagus Salad 

Serves 2 

Ingredients 

• 20 asparagus spears 
• ¾ cup salmon flakes 
• 1 15 oz. can of black beans, rinsed 
• ½ small yellow onion, diced 
• 4 tablespoons olive oil 
• 2 tablespoons balsamic vinegar
• Salt and freshly ground black pepper 

Preparation 

1. Prepare a large bowl with ice cubes and very cold water. Set aside. 
2. Steam the asparagus spears for 3-4 minutes in a double boiler, until just tender. Remove from heat and plunge the asparagus in the prepared bowl for 4-5 minutes, to stop the cooking process and keep asparagus’ bright green color. 
3. Chop the asparagus in bite-size pieces. 
4. In a mixing bowl, combine the asparagus, black beans, onion, olive oil, and vinegar. 
5. Stir in the salmon 
6. Serve the salad cold.

2. Lavender Zucchini Wrap 

Serves 4 

Ingredients 

• 4 zucchinis 
• ¼ cup lavender flowers 
• ½ teaspoon salt 
• ½ teaspoon black pepper 
• Coconut oil melted 
• 4 Pegan Wraps (recipe in breakfasts) 

Preparation 

1. Slice zucchinis in half. 
2. Combine lavender flowers, salt, black pepper, and 4 tablespoon coconut oil. 
3. Place zucchini in marinade and let sit for one hour.
4. Heat grill to medium-high, and cook zucchinis for 3 minutes per side. 
5. Spread some of the marinade on each wrap. Top with zucchinis and roll.

3. Garlic Shrimp in Mushroom Vestibules 

Serves 4

Ingredients 

• ½ pound shrimp 
• ½ red bell pepper, seeded, finely-chopped 
• 1 celery stalk, finely chopped 
• 4 Portabella mushrooms 
• 1 cup coconut milk 
• ¼ cup ghee, melted 
• 1 lemon, juiced 
• ½ teaspoon rosemary 
• 1 teaspoon salt 
• 1 teaspoon black pepper 
• Extra virgin olive oil 

Preparation 

1. Preheat oven to 400°F. 
2. Heat ghee in cast iron skillet, add garlic, bell pepper, and celery stalk, and sauté for two minutes. 3. Add shrimp, salt, black pepper, and rosemary, and sauté until shrimp is pink. Remove shrimp and veggies to plate. 
3. In the same skillet, place portabella mushrooms upside down in skillet. 
4. Spoon equal amount shrimp in each Portabella mushrooms. Pour coconut milk over each mushroom, allowing it to leak into skillet. 
5. Place into oven, and bake for 25 minutes.

4. Collard Greens and Feta Chicken Wraps 

Serves 4 

Ingredients 

• 8 large Collard leaves 
• 1 tablespoon lemon juice 
• ½ cup plain Greek yogurt 
• 2 cloves garlic, crushed and minced 
• 1 tablespoon fresh chives, chopped 
• 1 tablespoon fresh dill 
• 1 ½ cups cooked chicken, shredded 
• 1 cup quinoa, cooked 
• 1 cup tomato, diced 
• ½ cup red onion, diced 
• 1 cup red bell pepper, sliced 
• 1 tablespoon preserved lemon, diced 
• ½ cup feta cheese, crumbles 

Preparation 

1. In a large saucepan or stock pot, bring several inches of water to a boil. Add the lemon juice and collard leaves, cooking only until leaves brighten in color, approximately 30 seconds. Remove from water, and lay flat to dry, patting with a towel to absorb moisture as needed. 
2. In a small bowl, combine the Greek yogurt, garlic, chives, and dill. Mix well and set aside. 
3. In another bowl, combine the chicken, quinoa, tomato, red onion, red bell pepper, preserved lemon and feta cheese. Mix well. 
4. Once the collard leaves are dry, spread the yogurt mixture over each leaf. 
5. Spoon the chicken mixture into the center of each leaf, and roll tightly. Cut in half before serving. 
6. These wraps can be served immediately or refrigerated for several hours before enjoying.

5. Mongolian Beef 

Serves 6 

Ingredients 

• 2 tablespoons hoisin sauce 
• 2 tablespoons oyster sauce 
• 1 teaspoon cayenne pepper 
• 1½ pound flank steak, thinly sliced 
• 2 tablespoons, grapeseed oil 
• 3 tablespoons, chopped garlic 
• 1 head bok choy, sliced thinly 
• 4 green onions cut into 
• 2 inch long slivers 
• 2 Asian eggplants, sliced thinly 
• 1 tablespoon basil 
• 1 tablespoon thyme 
• ¼ cup vegetable stock (you can use vegetable stock cubes or mix. 
• Prepare as per the 

Preparation 

1. Mix the vegetable stock, hoisin sauce, oyster sauce, and cayenne pepper for the marinade sauce. Dip the beef slices in the marinade and let’s rest in the refrigerator for at least 30 minutes up to one hour. Every time you let the beef marinate, its better for the flavors are. 
2. While the beef is marinating, prepare the vegetables. Turn your stove to medium-high and heat the wok with grape seed oil. When the oil is hot, add the garlic in first. Allow to brown. Add the vegetables and fry for 5 minutes. Remove from the wok and set aside. 
3. Add the beef and the marinade sauce. Cook the beef until browned and the sauce has thickened, which will take up to 5 minutes. Add the vegetables and herbs and mix well. Serve warm.

6. Sweet and Spice Vegetarian Curry 

Serves 6 

Ingredients 

• 1/3 of a head of cabbage 
• 1 sweet potato 
• 1 onion 
• 1/2 can of chick peas 
• 1 apple 
• 4 celery stalks 
• 1/2 cup of carrots 
• 2 1/2 cups of vegetable broth 
• 2 tablespoons of olive oil 
• 1 teaspoon of garlic powder 
• 1 teaspoon of cinnamon 
• 1 teaspoon of curry powder 
• 1 teaspoon of cayenne pepper 
• 1/2 teaspoon of salt 
• 1/2 teaspoon of pepper 
• 1/2 can of light coconut milk 
• Rice for serving 

Preparation 

To Prepare for Freezing 

1. Wash and peel your vegetables. 
2. Chop the celery stalks, carrots, and onion. 
3. Core and peel the apple, and chop it into bite-sized pieces. 
4. Peel the sweet potato, and chop into bite-sized pieces. 
5. Shred the cabbage. 
6. Combine all the vegetables and toss. 
7. Rinse the chick peas and add to the vegetables. 
8. In a separate bowl, combine together the cinnamon, garlic powder, cayenne pepper, salt, pepper, and curry powder. 
9. Pour onto the vegetables, and toss until the spices coat the vegetables. 
10. Add the olive oil, and stir until it is well blended.
11. Transfer to a freezer bag. 
12. Seal and label the freezer bag with the name of the dish, the date you prepped the meal, the cooking time, and the heat setting. 
13. Freeze.

7. Seafood-Stuffed Grilled Green Chilies 

Serves 4 

Ingredients 

• 4 fresh chilies, flame-roasted and peeled 
• 1/2 pound fresh shrimp, peeled, deveined and roughly chopped 
• 1 tablespoon olive oil 
• 1 tablespoon butter 
• 1/4 cup chopped red onion 
• 1/4 cup chopped red tomatoes 
• 2 green onions, sliced 
• 1/2 cup chopped red bell pepper 
• 1/2 teaspoon chili powder 
• 2 tablespoons white wine 
• 1 egg, beaten 
• 1 cup shredded Monterey Jack cheese 
• Salt and freshly ground pepper 

Preparation 

1. Heat the veggie oil and butter in a large skillet on medium to high heat. Add the onion, cook 22-32 mines, then, and add shrimp, tomatoes, green onions, bell pepper, chili powder and wine. Bake until shrimp are opaque, about 3 minus. Take it from heat and set aside to cool. 
2. When cool, stir in egg and cheese. Salt and pepper to taste. 
3. Preheat grill. 
4. Cut a slit down each chili and remove seeds. Spoon about 1/2 cup of shrimp mixture into the chilies. Close up and place in an oiled cast iron skillet. Cover and seal with foil. Place on hot grill and cook about 8-12 minutes.

8. Beef Tenderloin Salad 

Serves: 1 

Ingredients: 

• 3 ounces tenderloin, thinly sliced 
• ½ avocado, sliced 
• 2 cups lettuce, chopped 
• ¼ cup parsley leaves 
• 1 orange, juiced 
• Himalayan pink sea salt 
• Virgin coconut oil 

Preparation: 

1. Heat 2 tablespoons of coconut oil in a skillet over medium. Add the tenderloin and cook for 2 minutes on each side. 
2. Remove from the heat, and let it rest for 5 minutes. Slice thinly, cover, and refrigerate until ready to use. 
3. Combine the orange juice with a tablespoon of coconut oil and a pinch of salt. 
4. Toss the lettuce, parsley, avocado, and orange dressing with tenderloin, and enjoy.

9. Thai Chicken Soup with Curry and Coconut Milk 

Serves: 6 

Ingredients: 

• 2 tablespoons red curry paste 
• 2 12-ounce cans coconut milk 
• 2 cups chicken stock 
• 2 tablespoons fish sauce 
• 2 tablespoons brown sugar 
• 2 tablespoons peanut butter 
• 1 ½ pounds chicken breast, cut into 
• 1 ½-inch pieces 
• 1 red bell pepper, seeded and sliced into 
• ¼-inch slices 
• 1 onion, thinly sliced 
• 1 thumb of fresh ginger, minced 
• 1 cup frozen peas, thawed 
• 1 tablespoon lime juice Cilantro for garnish cooked white rice 

Preparation: 

1. Put the curry paste, coconut milk, chicken stock, fish sauce, brown sugar, and peanut butter into the slow cooker. Mix well. 
2. Arrange the chicken on top and add bell pepper, onion, and ginger. 
3. Cover and cook for 4 hours on HIGH. 
4. Add the peas. Cook 30 minutes longer. 
5. Stir in the lime juice. 
6. Serve with cilantro and rice.

10. Greek Tea Sandwiches 

Serves: 2 

Ingredients: 

• 4 slices thin rye bread 
• 1 cup arugula 
• ¼ cup goat cheese 
• 1 teaspoon rosemary, chopped 
• ¼ cup red onion, diced 
• ¼ cup Kalamata olives, chopped 
• ¼ cup cucumbers, sliced thin 
• ½ teaspoon black pepper 

Preparation: 

1. In a bowl, combine the rosemary, red onion, olives, and goat cheese. Mix well. 
2. Spread two slices of bread with a generous portion of the cheese mixture. 
3. Top with cucumbers, arugula, and black pepper before adding the second piece of bread. 
4. Cut into triangles for serving.

11. Spicy Salmon Salad 

Serves: 4-6 

Ingredients: 

• 1 pound boneless salmon steaks 
• ¼ cup reduced sodium soy sauce 
• 1 tablespoon fresh grated ginger 
• 2 cloves garlic, crushed and minced 
• 1 tablespoon sesame oil 
• 1 tablespoon crushed red pepper flakes 
• ½ teaspoon cayenne pepper sauce 
• 8 cups salad greens 
• 1 cup cucumber, sliced 
• ½ cup radish, sliced 
• 1 cup tomatoes, chopped 

Preparation: 

1. In a bowl, combine the soy sauce, ginger, garlic, sesame oil, crushed red pepper flakes and cayenne pepper sauce. Mix well. 
2. Place the salmon in a baking dish and add the marinade. Cover and refrigerate for 30 minutes. 
3. Preheat the oven to 375°F. 
4. Remove the salmon from the refrigerator and let come to room temperature for 10-15 minutes before placing in the oven. 
5. Bake for 25-30 minutes, or until salmon is cooked through. 
6. Arrange the salad greens, cucumber slices, radish slices and tomatoes on serving plates. 
7. Add the salmon and serve immediately.

12. Gluten-Free Brown Rice Burgers 

Serves: 2 

Ingredients: 

• 1 cup cooked brown rice 
• 1 small onion, thinly sliced 
• 1 garlic clove, halved 
• 1 tablespoon olive oil 
• ½ teaspoon ground coriander 
• 1 ounce crumbled feta 
• 1 egg, whisked 
• 2 pickles, sliced Arugula for topping 
• 1 tablespoon mayonnaise (gluten-free) 
• ¼ teaspoon dried dill or ½ teaspoon fresh chopped dill
• Salt and freshly ground pepper 
• 2 gluten-free buns 

Preparation: 

1. Heat large non-stick skillet over medium-high heat; add olive oil and when heated thoroughly add onion, garlic and coriander. Cook, stirring occasionally for 3 minutes and transfer to food processor. Add rice, 1 egg and feta cheese to the food processor. Pulse until you have smooth and well-combined mixture. 
2. Form burgers from the prepared mixture and place in oiled and heated non-stick skillet (medium heat). Cook for 5-8 minutes or until cooked through and golden. 
3. In a small mixing bowl, add mayonnaise and dill; season with salt and pepper to taste. Mix well. 
4. Cut one bun in half; spread half of dill mayonnaise on the bun’s bottom; next, place pickle slice and top with rice burgers and arugula. Sandwich with another bun half. Repeat for the second burger.

13. Philly Steak Sandwich 

Serves: 4 

Ingredients: 

• 1 pound beef eye of round 
• 1 large white onion, sliced 
• 1 cup low-sodium beef stock 
• 1 red bell pepper, seeded and julienned 
• 1 green bell pepper, seeded and julienned 
• 8 leaves Bibb lettuce 
• ½ teaspoon sea salt 
• 2 tablespoons grass-fed ghee 

Preparation: 

1. Slice the beef into thin ½-inch strips. 
2. Heat the ghee in a skillet. Add the onions, peppers, and beef strips, and sauté until the beef is browned. Season with salt. 
3. Add broth, and bring to a simmer. 
4. Cover and cook on low for 30 minutes or until water has almost all evaporated. 
5. Scoop the mixture into lettuce leaves, wrap ’em up, and enjoy.

14. Creamy and Crunchy Waldorf salad 

Serves: 4 

Ingredients: 

• 2 cups chopped Romaine leaves 
• ½ cup dried cranberries 
• 2 Granny Smith apples, chopped 
• ½ cup walnuts, chopped 
• 1 cup grapes 
• 2 cooked chicken breasts, shredded 
• 1/3 cup plain Greek yogurt 
• ¼ cup red onion, diced 
• 2 stalks celery, diced 
• 2 tablespoons sliced almonds 
• 1 tablespoon lemon juice 
• Salt and pepper, to taste 

Preparation: 

1. In a medium bowl, combine shredded chicken, yogurt, onion, celery, almond slivers, lemon juice, salt, and pepper until well-mixed. 
2. Divide the chicken among two 16-ounce canning jars, then add apples, walnuts, grapes, Romaine leaves, and cranberries in order. Cover with lid and you are good to go!