37 Healthy Lunch Ideas for Anyone on a Budget

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37 Healthy Lunch Ideas for Anyone on a Budget3/39 Chickpea Salad Sandwiches 4 Reviews Test Kitchen Approved Chickpea Salad Sandwiches Recipe photo by Jena Carlin for Taste of Home Total Time 15 min Servings 6 servings Go to Recipe Nutrition Facts: 1 sandwich: 295 calories, 11g fat (2g saturated fat), 7mg cholesterol, 586mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 10g protein. 4/39 Turkey Spinach Salad with Maple Dressing 3 Reviews Contest Winner Test Kitchen Approved Taste of Home Total Time 15 min Servings 2 servings Go to Recipe From the Recipe Creator: “My husband and I love to hike

in New England,” writes Jessica Gerschitz of Jericho, New York

in New England,” writes Jessica Gerschitz of Jericho, New York. “The maple syrup in Vermont is wonderful, and we always bring some home to extend the vacation spirit. This recipe I created reminds us of those lovely days.” Nutrition Facts: 3-1/2 cups: 387 calories, 22g fat (3g saturated fat), 126mg cholesterol, 617mg sodium, 30g carbohydrate (18g sugars, 4g fiber), 21g protein. 5/39 Vegan Taco Salad 1 Review Test Kitchen Approved Vegan Taco Salad Recipe photo by Taste of Home Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: The best salads are made with ingredients

that have different textures and complementary flavors

that have different textures and complementary flavors. In this vegan taco salad, you’ll love the crunch of the tortilla chips mixed with the sweet, crisp lettuce and “meaty” crumble mixture. —Taste of Home Test Kitchen Nutrition Facts: 2 cups: 354 calories, 15g fat (2g saturated fat), 1mg cholesterol, 807mg sodium, 40g carbohydrate (7g sugars, 11g fiber), 17g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 2 fat. 6/39 Chicken Avocado Wrap Test Kitchen Approved Chicken Avocado Wraps Recipe photo by Emily Davis for Taste of Home Total Time 50 min Servings 4 servings Go to Recipe From the Recipe Creator:

The recipe is now a favorite at my house

I came up with this chicken avocado wrap while trying to figure out what to make for lunch one day. The recipe is now a favorite at my house. —Shiva Houshidari, Plano, Texas Nutrition Facts: 1 wrap: 329 calories, 14g fat (2g saturated fat), 45mg cholesterol, 416mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable. 7/39 Turkey Pinto Bean Salad with Southern Molasses Dressing 1 Review Contest Winner Test Kitchen Approved Turkey Pinto Bean Salad with Southern Molasses Dressing Recipe photo by Taste of Home Total Time 35

min Servings 6 servings Go to Recipe From the Recipe Creator:

min Servings 6 servings Go to Recipe From the Recipe Creator: This salad is a welcome alternative to the usual post-Thanksgiving fare. It’s a tasty main dish loaded with good-for-you protein. —Lily Julow, Lawrenceville, Georgia Nutrition Facts: 1-1/3 cups: 379 calories, 7g fat (1g saturated fat), 60mg cholesterol, 483mg sodium, 49g carbohydrate (19g sugars, 7g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2-1/2 starch, 1 vegetable, 1 fat. 8/39 Deli Turkey Lettuce Wraps 2 Reviews Test Kitchen Approved Deli Turkey Lettuce Wraps Recipe photo by Taste of Home Total Time 25 min Servings 6 lettuce wraps Go to Recipe

Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable

From the Recipe Creator: I used to make these during my training days when I worked at a restaurant in Hawaii. They’re low fat, low carb, high protein, quick and delicious—a great choice before or after a workout. —Duncan Omarzu, Astoria, New York Nutrition Facts: 3 lettuce wraps: 270 calories, 16g fat (4g saturated fat), 43mg cholesterol, 799mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable. 9/39 Cool Beans Salad 74 Reviews Test Kitchen Approved Cool Beans Salad Recipe photo by Taste of Home Total Time 20 min Servings 6

servings Go to Recipe From the Recipe Creator:

servings Go to Recipe From the Recipe Creator: This protein-filled dish could be served as a colorful side dish or a meatless entree. When you make it, double the recipe—because it will be gone in a flash! The basmati rice adds flavor and texture, and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin Nutrition Facts: 1-1/3 cups: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein. 10/39 Chicken Pasta Salad 6 Reviews Test Kitchen Approved Laura Scherb for Taste of Home Total Time 25 min

Servings 6 servings Go to Recipe From the Recipe Creator:

Servings 6 servings Go to Recipe From the Recipe Creator: My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois Nutrition Facts: 1-1/2 cups: 263 calories, 6g fat (1g saturated fat), 20mg cholesterol, 405mg sodium, 35g carbohydrate (3g sugars, 7g fiber), 16g protein. Diabetic exchanges: 2 starch, 1 lean meat, 1 fat. 11/39 Hummus & Veggie Wrap-Up 6 Reviews Test

Everyone at work wants to know how to make it

Kitchen Approved Hummus & Veggie Wrap-Up Recipe photo by Taste of Home Total Time 15 min Servings 1 serving Go to Recipe From the Recipe Creator: I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana Nutrition Facts: 1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol,

415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein

415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat. 12/39 Orzo-Tuna Salad with Tomatoes 4 Reviews Test Kitchen Approved Orzo-Tuna Salad with Tomatoes Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: Stuffed tomatoes provide endless options when you add meat, cheese, rice, veggies – or in this case, orzo. — Jenni Dise, Phoenix, Arizona Nutrition Facts: 1 serving: 392 calories, 15g fat (5g saturated fat), 41mg cholesterol, 523mg sodium, 31g carbohydrate (6g sugars, 7g fiber), 34g protein. Diabetic Exchanges: 4 lean

meat, 1-1/2 starch, 1-1/2 fat, 1 vegetable

meat, 1-1/2 starch, 1-1/2 fat, 1 vegetable. 13/39 Sesame Chicken Slaw Salad 1 Review Test Kitchen Approved Sesame Chicken Slaw Salad Recipe photo by Taste of Home Total Time 20 min Servings 6 servings Go to Recipe From the Recipe Creator: I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here’s a gingery-sweet recipe using wonton strips. —Michelle Mulrain, Evans, Georgia Nutrition Facts: 2 cups: 309 calories, 13g fat (2g saturated fat), 62mg cholesterol, 414mg sodium, 26g carbohydrate (15g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2

vegetable, 2 fat, 1 starch

vegetable, 2 fat, 1 starch. 14/39 Better than Egg Salad 4 Reviews Test Kitchen Approved Better than Egg Salad Recipe photo by Taste of Home Total Time 20 min Servings 4 servings Go to Recipe From the Recipe Creator: Tofu takes on the taste and texture of egg salad in this quick-fixing sandwich from Lisa Renshaw of Kansas City, Missouri. Nutrition Facts: 1 sandwich: 266 calories, 9g fat (2g saturated fat), 5mg cholesterol, 692mg sodium, 31g carbohydrate (7g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat. 15/39 Mediterranean Bulgur Bowl 4 Reviews Mediterranean Bulgur

Bowl Recipe photo by Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts Nutrition Facts: 2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein. 16/39 Herbed Tuna and White Bean Salad 1 Review Test Kitchen Approved DAN ROBERTS FOR TASTE OF HOME Total Time 15 min Servings 4 servings Go to Recipe From the Recipe Creator: This is

Diabetic Exchanges: 3 fat, 2 lean meat, 1 starch, 1 vegetable

a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida Nutrition Facts: 2 cups: 319 calories, 16g fat (2g saturated fat), 30mg cholesterol, 640mg sodium, 20g carbohydrate (3g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1 starch, 1 vegetable. 17/39 Turkey Avocado Sandwich 7 Reviews Test Kitchen Approved Turkey Avocado Sandwich With Gouda Spread Recipe Recipe photo by Sheri Silver for Taste of Home Total Time 15 min Servings 2 servings Go to Recipe From the Recipe Creator: With

this recipe, two can enjoy the taste of something new and elegant in minutes

this recipe, two can enjoy the taste of something new and elegant in minutes. All you need to add is the ambiance for a bistro meal at home. —Karen Harris, Littleton, Colorado Nutrition Facts: 1 sandwich: 464 calories, 27g fat (10g saturated fat), 63mg cholesterol, 995mg sodium, 30g carbohydrate (4g sugars, 6g fiber), 27g protein. 18/39 Lemony Garbanzo Salad 2 Reviews Test Kitchen Approved Lemony Garbanzo Salad Recipe photo by Taste of Home Total Time 15 min Servings 4 servings Go to Recipe From the Recipe Creator: Everybody goes for this super fresh salad with the cumin-coriander dressing, especially on

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⭐ Expert Tips

• Include seasonal or trendy variations to keep your meals exciting.

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✅ Key Takeaways

• These dinner ideas are perfect for impressing guests or enjoying special occasions.

• Choose recipes that match your skill level and available kitchen tools.

• Presentation and taste both contribute to a memorable dining experience.

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