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11782 Jollyville Rd #204b and 102a

 Austin, TX 78759, USA


 Fax  (877) 205-3455

©2017 by Optimal RD: Registered Dietitian Nutritionists


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To-Go Lunch Ideas

I’m sure we are all tired of the same packed sandwich lunch. Lunch doesn’t have to be boring, even when it’s healthy. Here are three fun lunch ideas from Yummly. They’re great for work or even for the kids when they go to school!


Make them ahead of time and portion out in your refrigerator for lunches for the week to quickly grab and go!


(PS. Yummly is a great resource for finding recipes that fit your preferences!)


Recipe 1: Veggie-Packed Chicken Teriyaki Noodle Bowls



  • 15 ounces udon noodles

  • 1/3 cup soy sauce (low sodium)

  • 1/4 cup honey

  • 3 cloves garlic

  • 1 tablespoon ginger root (fresh)

  • 1 tablespoon cornstarch

  • 1 pound chicken thigh/breast (boneless, skinless)

  • 1 tablespoon olive oil

  • 1 cup flowerets (broccoli, florets)

  • 1 cup carrot (chopped )

  • 1 cup bell pepper

  • 1 cup snow peas

  • 1 cup cabbage


  1. Boil a pot of about 5 cups of water and add your refrigerated soba or udon noodles to the water.  It will take only 2 minutes for the noodles to separate, then drain and set aside.

  2. Chop the broccoli, carrots, bell pepper, peas, and cabbage into bite-sized pieces. Set aside.

  3. In a small saucepan over medium heat, combine soy sauce, honey, garlic and ginger.

  4. In a small bowl combine the cornstarch and water and whisk until smooth. Add to the saucepan and stir to combine. Cook until thick enough to coat the back of a spoon, then remove from heat.

  5. Chop up chicken into 1 inch pieces. Add to a large pan over medium heat with olive oil. Let the chicken brown for a couple of minutes on each side and then add veggies (cover the pot if you want to help the veggies steam to cook).

  6. Let cook for 3-4 minutes, stirring occasionally, and then add the sauce and the noodles. Toss to combine. Let cook for 2 minutes and then serve!





Recipe 2: Make Ahead Tex Mex Sweet Potato Lunch Bowls



  • 4 sweet potatoes (small)

  • 1/2 cup dried quinoa

  • 15 ounces black beans (drained and rinsed)

  • 1 avocado (large, pitted)

  • 2 limes

  • 1 clove garlic (minced)

  • 3/4 teaspoon salt

  • 1/2 teaspoon ground cumin

  • 1/4 teaspoon black pepper

  • 1 cup water


  1. Pre-heat oven to 400 degrees F. Line a medium sized baking sheet with parchment paper or foil. Pierce each sweet potato a few times with a fork and bake until cooked through and fork tender, 45-50 mins.

  2. Cook quinoa according to package directions. Add all dressing ingredients to a blender and blend until creamy, about 30 seconds – 1 minute.

  3. Assemble lunch bowls: Cut sweet potato open and top with 1/3 cup quinoa and 1/3 cup black beans. Drizzle desired amount of dressing on top and serve with greens and chips, if desired.





Recipe 3: Chicken Caesar Pasta Salad



  • 1 pound dry pasta  --try to use whole grain pasta 

  • 1 pound cooked chicken breasts (diced or shredded into bite-sized pieces)

  • 1 head romaine lettuce (roughly chopped, about 5-6 cups loosely packed)

  • 1 pint cherry tomatoes

  • 1 cup croutons (homemade or store-bought)

  • 1 batch Caesar dressing (Greek Yogurt)

  • 1/3 cup grated Parmesan cheese (freshly grated)

  • 1/4 cup toasted pine nuts


  1. Cook pasta al dente in a large stockpot of generously salted water water, according to package instructions.

  2. Drain the pasta into a colander, then rinse thoroughly with cold water to stop the cooking process.  Drain pasta completely, then return it to the stockpot.

  3. Add remaining ingredients, and toss until combined.

  4. Serve immediately, or cover and refrigerate for up to 1 day.



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