the_information_nexus/food_related/lunch_ideas.md

Healthy Grab-and-Go Lunch Options

Option	Description	Portability (1-3)	Nutrition (1-3)	Prep Time (1-3)
Whole Grain Veggie Wrap	Tortilla with hummus, mixed vegetables, optional lean protein	3	3	1
Turkey and Avocado Roll-Up	Lettuce-wrapped turkey slices with avocado and tomato	3	3	1
Mediterranean Pita Pocket	Whole wheat pita with falafel, veggies, and tzatziki	2	3	2
Veggie and Hummus Pita	Pita filled with hummus and crunchy vegetables	2	3	1
Egg and Veggie Frittata Muffins	Handheld egg cups with vegetables and cheese	3	3	3
Homemade Protein Bars	Oats, nuts, seeds, dried fruits, and protein powder	3	2	2
Onigiri (Japanese Rice Balls)	Rice balls wrapped in nori, filled with salmon or vegetables	2	2	2
Mini Calzones	Handheld pockets with vegetables, lean meat, and cheese	3	2	3
Quinoa Salad Stuffed Bell Peppers	Bell peppers filled with quinoa, veggies, and protein	2	3	2
Greek Yogurt Parfait	Layered yogurt, granola, and fruits in a jar	2	3	1

Portability: 1 = Needs careful handling, 3 = Very portable Nutrition: 1 = Basic, 3 = Highly nutritious Prep Time: 1 = Quick and easy, 3 = More time-consuming

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Wraps, Roll-ups, and Protein Boxes for Grab-and-Go Lunches

Option	Description	Ingredients	Prep Time (1-3)	Keeps Well (1-3)
Classic Turkey Wrap	Whole grain wrap with lean protein and veggies	- Whole grain tortilla - Sliced turkey breast - Lettuce, tomato, cucumber - Light mayo or mustard	1	3
Veggie Hummus Roll-up	Vegetarian option with protein-rich hummus	- Spinach tortilla - Hummus - Bell peppers, carrots, spinach - Optional: feta cheese	1	3
Greek Yogurt Chicken Salad Wrap	Protein-packed with a healthier twist on mayo	- Whole wheat wrap - Shredded chicken mixed with Greek yogurt - Diced celery, grapes - Lettuce	2	2
Lettuce Wrapped Taco Roll	Low-carb option with Mexican flavors	- Large lettuce leaves - Seasoned ground turkey or beef - Shredded cheese, diced tomatoes - Guacamole	2	2
Mediterranean Protein Box	Balanced mix of protein, healthy fats, and fiber	- Hard-boiled eggs - Hummus - Feta cheese cubes - Cucumber slices, cherry tomatoes - Whole grain crackers or pita chips	2	3
Nut Butter & Fruit Protein Box	Sweet and savory mix with plant-based protein	- Apple slices - Almond or peanut butter - Cheese cubes - Mixed nuts - Whole grain pretzel sticks	1	3
Deli Meat & Cheese Protein Box	Classic combination for a satisfying lunch	- Sliced turkey and ham - Cheddar cheese cubes - Hard-boiled egg - Baby carrots, snap peas - Whole grain crackers	2	3
Tofu Veggie Wrap	Plant-based protein option	- Whole grain tortilla - Marinated, baked tofu strips - Avocado slices - Shredded carrots, cucumber - Sriracha mayo	2	2

Prep Time: 1 = Quick (under 10 mins), 2 = Moderate (10-20 mins), 3 = More involved (20+ mins) Keeps Well: 1 = Eat soon, 2 = Good for a few hours, 3 = Stays fresh all day