Start the New Year with a Healthy Lunch

    Start the Year Off with a Healthy Lunch

    By: Jacqueline Gomes, RD, MBA

    A new year is the perfect time to refresh your habits, and what better way to start than with a nutritious, balanced lunch? Eating a healthy midday meal can boost energy, improve focus, and set you up for success all day long.

    Start with a foundation of lean protein like grilled chicken, salmon, tofu, or chickpeas. Protein keeps you feeling full and fuels your body for the afternoon. Pair it with complex carbohydrates like quinoa, sweet potatoes, or whole-grain wraps for lasting energy without the afternoon slump.

    Don’t forget the veggies! Add a colorful variety of greens, peppers, carrots, or tomatoes to load up on essential vitamins and antioxidants. Finish with a healthy fat, such as avocado, nuts, or a drizzle of olive oil, to support brain function and keep hunger at bay.

    For easy prep, try meals like a Crispy Chicken Asian bowl, a turkey and veggie wrap, or a quinoa and chickpea salad. Pack your lunch the night before to save time and avoid grabbing unhealthy options when hunger strikes.

    By choosing wholesome, satisfying ingredients, you’ll feel energized, productive, and ready to tackle the year ahead. A healthy lunch today builds a healthier you tomorrow!

    Crispy Chicken Asian Bowls

    This recipe is flavorful, nutritious, and perfect for lunch or dinner!

    Crispy chicken Asian Bowl

    Prep: 15 minutes

    Makes: 4 Servings

    Ingredients

    • 1 pound Tyson® lightly breaded chicken strips
    • 1 cup broccoli florets
    • 1 cup snap peas
    • 1 red bell pepper, thinly sliced
    • 1 cup shredded carrots
    • 1 tbsp sesame oil (or olive oil)

    Cauliflower Rice:

    • 4 cups cauliflower rice (fresh or frozen)*

    Asian Sauce:

    • 1/4 cup low-sodium soy sauce
    • 1 tbsp honey
    • 1 tbsp rice vinegar
    • 1 tsp sesame oil
    • 1 tsp sriracha (optional, for heat)
    • 1 tsp cornstarch dissolved in 2 tbsp water (to thicken)

    Toppings:

    • Sliced green onions
    • Toasted sesame seeds

    Instructions:

    1. Bake or air-fry lightly breaded chicken strips according to package instructions until crispy and golden.
    2. Sauté the Vegetables:

    Heat sesame oil in a large skillet over medium heat.

    Add broccoli, snap peas, bell pepper, and carrots. Stir-fry for 5–7 minutes until vegetables are tender-crisp. Warm the *Cauliflower Rice, I used frozen in this recipe.

    1. Make the Sauce:

    In a small saucepan, whisk together soy sauce, honey, rice vinegar, sesame oil, and sriracha.

    Bring to a simmer, then stir in the cornstarch slurry to thicken. Remove from heat.

    1. Assemble the Bowls:

    Divide cauliflower rice among 4 bowls.

    Top each with stir-fried vegetables, crispy chicken strips, and a drizzle of the Asian sauce.

    Garnish with green onions and sesame seeds.