2 Simple Recipes for a Nourishing Lunch

January 23, 2015 Updated: September 11, 2016

To avoid the afternoon energy dip that a carbohydrate-rich meal often imparts, my favorite lunch includes lots of protein and healthy fats, and few grains or legumes, if any. In the middle of a busy day, I turn to recipes that require 10 minutes or less of prep or cook time. Because these meals are so easy and satisfying, I keep my fridge and pantry stocked with the following ingredients to ensure an expedient and nourishing lunch:

  • Pastured eggs
  • Canned wild salmon, packed in water
  • Canned sardines, packed in water
  • Pre-washed salad greens, such as arugula, baby kale, or a blend
  • Extra-virgin olive oil
  • Lemons
  • Avocados
  • Vinegars
  • Mustard
  • Fresh or dried herbs, such as parsley, thyme, rosemary, basil

The following recipes are adaptable to your tastes and the ingredients you have on hand. Double the recipe to make two servings, or tomorrow’s lunch as well. These salads can be served on top of pre-washed salad greens for a hearty salad, or wrapped up in collard greens or cabbage leaves for a non-grain wrap. They can also be used as a filling for a sandwich if you have grain-free (or gluten-free) bread available.

1. Top Choice for Omega-3s: Sardine Salad

Research indicates that nutrient absorption from eating fish is superior to supplementation from fish oil capsules; however, since supplements easily provide large amounts of omega-3s, I cover my bases by supplementing with virgin krill oil and eating sardines and salmon.


For a single serving, mix half a can of sardines/canned wild salmon with the juice of half a lemon, a tablespoon of olive oil, and a small amount of whatever vegetables you have, such as celery, carrots, cucumber, or peppers, to taste.

Slice and add half an avocado and chopped parsley (or other herb), then mound on top of salad greens.

2. Vegetarian and Protein-Packed: Pastured Egg Salad

Eggs offer a beautiful balance of protein, fat, vitamins, and minerals. Most supermarkets carry pastured eggs and although more expensive than factory-farmed eggs, the nutritional value that they provide makes them worth the extra cost.

In a bowl, mix two chopped hard-boiled eggs with 1 teaspoon mustard, 1 teaspoon apple cider vinegar, 1 tablespoon olive oil, and a chopped shallot (or half a small red onion or a few green onions).

Mix in any fresh herbs you have available (parsley is great) or sprinkle your favorite dried herbs in.

Season with sea salt and freshly ground black pepper to taste.

Place egg salad on a bed of greens, such as arugula or baby kale, and top with olive oil and vinegar or lemon juice.

Laura Kraber is a certified Nutritional Therapy Practitioner. She works as a health coach with Dr. Frank Lipman at the Eleven Eleven Wellness Center. This article was originally published on DrFrankLipman.com. Read the original here.