If you do not add variety to your teen’s lunch or pack the same lunch every day, your children may lose interest in eating it. Therefore, you should come up with creative lunch ideas for teens that encourage them to finish their food daily and provide them with the necessary nutrients. Teens are generally inclined towards eating packaged junk food or ready-made meals without realizing their adverse effects on health, and most teens find home food uninteresting. However, since teens undergo extensive growth and development, they need good nutrition to stay healthy and prevent obesity. Thus, eating healthy homemade food is crucial. This post provides a list of lunch recipes that are easy to prepare, look delicious, and provide complete nutrition to your teens. Read on.
Healthy Lunch Ideas For Teens
1. Black Bean Chimichurri Salad:
You Will Need:
400 grams of can of black beans, drained and rinsed. ¼ red onion, roughly chopped. 1 tomato, roughly chopped. 50 grams feta cheese, crumbled. ½ avocado, chopped. For The Chimichurri A large handful parsley. A large handful coriander. 2 tablespoons extra virgin olive oil. ½ garlic clove, chopped. 2 tablespoons of vinegar. ¼ teaspoon ground cumin. ¼ teaspoon of chili powder.
How To:
2. Chicken Baguettes:
You Will Need:
1 small chicken breast. 1 teaspoon olive oil. 1 teaspoon rice vinegar. 1 sandwich baguette ½ teaspoon golden caster sugar. ½ small carrot, peeled and grated. Juice of ½ lime 2 spring onions, thinly sliced. ½ red chili, thinly sliced. ½ cucumber, deseeded and sliced. 1-2 tablespoon sweet chili sauce. 3-4 lettuce leaves, washed.
How To:
3. Pizza Pasta Salad:
You Will Need:
85 grams of pasta, 1 tablespoon sun-dried tomato pesto. 1 teaspoon of olive oil 50 grams light mozzarella, cubed. 3-4 black olives, halved 85 grams baby plum tomatoes, halved. A handful of basil leaves 4 slices salami, sliced
How To:
4. Turkey And Apple Sandwich:
You Will Need:
1 tablespoon honey 2 tablespoons Dijon mustard. 4 ounces of Brie, sliced. 8 slices of raisin-walnut bread. ½ apple, thinly sliced 8 ounces of thinly sliced turkey.
How To:
5. Turkey Kebab With Dip:
You Will Need: For The Kebab:
2 tablespoons warm water 1 small pinch saffron ½ cup whole-wheat bread crumbs. 500 grams ground turkey breast. ¼ teaspoon ground cinnamon. ¼ teaspoon ground ginger 2 teaspoons lemon juice 2 teaspoons finely grated lemon zest. ¼ teaspoon chili flakes 1 pinch salt and pepper 24 wooden skewers 1 tablespoon of olive oil.
For The Dip:
½ cup no fat plain yogurt 8 mint leaves, finely sliced Salt and pepper to taste
How To:
6. Tomato and Bread Salad with Chicken:
You Will Need:
3 cups of tomatoes, diced ¾ cup red onion, finely sliced 3 tablespoons of capers 3 handfuls fresh parsley, chopped. A handful fresh basil, finely chopped. 3 tablespoons balsamic vinegar. 1/2 cup of extra-virgin olive oil 4 cups of Italian baguette, cubed. 4 cloves garlic, finely minced ¾ cup grated fresh Parmesan. Salt and pepper 2 teaspoons of lemon juice. 2 boneless and skinless chicken breasts. 1 sprig fresh rosemary, finely chopped.
How To:
7. Baked Macaroni:
You Will Need:
4 cups of chicken stock 2 tablespoons of olive oil. 6 cups of cauliflower florets. 500 grams of macaroni. Salt and pepper 2 teaspoons of chopped garlic. 2 cups of chopped onion 3 cups of diced zucchini
For The Sauce:
¼ cup olive oil 1 tablespoon of Dijon mustard. ¼ cup of flour 2 tablespoons of chopped fresh basil. 1 tablespoon of chopped fresh oregano.
For The Topping:
1 cup bread crumbs
How To:
8. Chicken Pita Sandwich:
You Will Need:
2 cooked skinless and boneless chicken breasts. 1 tablespoon of wine vinegar ½ teaspoon of chopped chives. ¼ cup of nonfat yogurt ½ small cucumber, diced 1 pita bread Salt and pepper to taste
How To:
9. Greek Pasta Salad:
You Will Need:
1 cup of pasta shells 2 tablespoons of Italian dressing. 1/8 cup of sliced olives ¼ cup of feta cheese Chicken breast, cooked and cubed.
How To:
10. Baked Chicken Fajitas:
You Will Need:
1 pound boneless, skinless chicken breasts cut into ½-inch strips. 1 yellow bell pepper, de-seeded and cut into 1-inch strips. 1 red bell pepper, de-seeded and cut into 1-inch strips. 1 medium onion, peeled and cut into 1-inch strips. 1 orange bell pepper, de-seeded and cut into 1-inch strips. 1 teaspoon of cumin ½ teaspoon of black pepper. ½ teaspoon of salt 2 tablespoons of olive oil 8, 6-inches corn tortillas Fat-free sour cream, for serving. Cilantro for garnishing.
How To:
11. Zucchini Muffins:
You Will Need:
2 cups of whole-grain pancake or biscuit mix. 2 small zucchinis 1 teaspoon of allspice 1 teaspoon of cinnamon ½ cup brown sugar 2 eggs 2 teaspoons of fresh lemon juice ¼ cup applesauce
How To:
12. Egg And Tomato Frittata:
You Will Need:
1 bell pepper 1 large tomato ½ teaspoon of salt 6 egg whites ½ teaspoon of ground black pepper.
How To:
13. Pan-Grilled Chicken With Salad:
You Will Need:
4 skinless chicken breast halves 1 tablespoon of chopped fresh rosemary. 1 tablespoon of chopped fresh parsley. Salt and pepper ½ cup chopped cauliflower. ½ cup chopped broccoli ½ cup sliced carrots ½ cup chopped zucchini 4 cups mixed salad greens. ½ cup sliced red onions 1 tomato, diced 2 tablespoons light dressing.
How To:
14. Chicken Bolognese:
You Will Need:
1 can of crushed tomatoes 1 pound of ground chicken breast. 1 small red onion, finely chopped. 2 carrots, finely chopped 2 large cloves garlic, minced. 1 celery stalk, finely chopped. ½ teaspoon of salt ½ cup unsalted tomato paste 2 bay leaves ½ teaspoon of crushed red pepper flakes. 2/3 cup water
How To:
15. Panko Chicken Tenders:
You Will Need:
1 ½ pounds chicken breast tenders. 1/8 teaspoon of garlic powder ¼ teaspoon of freshly ground black pepper. ½ teaspoon of kosher salt 2 large eggs, lightly beaten 4 lemon quarters 1 cup panko 1.3 ounces of grated fresh Parmesan cheese. 2 tablespoons of finely chopped fresh parsley. 2 tablespoons canola oil, divided
How To:
16. Pesto Pasta With Chicken:
You Will Need:
8 ounces of uncooked fusilli pasta. 3 cups of fresh basil leaves 2 cloves of garlic, peeled 1 tablespoon of fresh lemon juice. 2 tablespoons of pine nuts, toasted. 1 teaspoon of freshly ground black pepper. 1 teaspoon of kosher salt ¼ cup of extra-virgin olive oil 2 tablespoons of balsamic vinegar, divided. 3 skinless, boneless chicken breast halves. 1 medium onion, cut into ½-inch slices 1/3 ounces finely grated fresh Parmigiano-Reggiano cheese, divided. 4 cups cherry tomatoes Cooking spray
How To:
17. Chicken Fried Rice:
You Will Need:
1 cup of frozen green peas. 1 cup of diced skinless and boneless chicken. 2 cloves of garlic, minced 2/3 cup of sliced green onions, divided. 3 cups of cooked long-grain brown rice, cooked. 1 teaspoon of grated ginger 2 large eggs, lightly beaten 1 tablespoon of canola oil 2 tablespoons of dark sesame oil 1 cup of chopped carrot. 2 tablespoons of lower-sodium soy sauce. 1 cup of coarsely chopped broccoli florets. ¼ teaspoon of freshly ground black pepper. ½ teaspoon of kosher salt
How To:
18. Alkalizing Green Soup:
You Will Need:
Boiling water 1 tablespoon of sunflower oil. 1 tablespoon of bouillon powder. 2 garlic cloves, sliced 2-inch piece of ginger, sliced. ½ teaspoon of ground coriander. ½ teaspoon ground turmeric 200 grams of courgettes, roughly sliced. A pinch of Himalayan salt. 100 grams kale, chopped. 85 grams broccoli A small pack of parsley, roughly chopped. Juice and zest of a lime.
How To:
19. Butternut Squash Salad:
You Will Need:
1 butternut squash, peeled, deseeded and diced. 50 grams of brown rice. 2 teaspoons of olive oil. 50 grams of Puy lentils 50 grams of dried cranberries. 1 head of broccoli, cut into florets. Juice of 1 lemon. 25 grams of pumpkin seeds.
How To:
20. Salad with Citrus Vinaigrette:
You Will Need: For The Vinaigrette:
1 ½ tablespoons fresh lime juice. 3 tablespoons of fresh orange juice. 2 teaspoons of honey 2 ½ teaspoons extra virgin olive oil. 1/8 teaspoon of freshly ground black pepper. 1 teaspoon of vinegar ¼ teaspoon of salt
For The Salad:
1 ½ cups zucchini, julienned. 1 ½ cups of yellow squash, julienned. 2 tablespoons of finely chopped red onion. 1 cup of fresh corn kernels 1 tablespoon of finely chopped fresh basil. 1 tablespoon of finely chopped fresh flat-leaf parsley.
How To:
