Weekday lunches are difficult. We often do not have access to a full kitchen and unhealthy options are tempting. Luckily, you can save calories and money with a little planning. Below are three delicious ideas for lunches that are nutritious and easy to prepare.

Hummus Vegetable Sandwich

Split a 3-inch whole wheat baguette and spread it with 2 tablespoons of hummus. Sprinkle 2 tablespoons of crumbled feta cheese on the hummus. Top it with 4 slices of cucumber and 2 sliced rings of red bell pepper. Calories: 241

Make it your own: Using different breads for your sandwiches is a fun way to switch things up. Instead of a baguette, try a whole wheat bagel, gluten-free bread, or a pita. Also, a sandwich can feel like a whole new meal when you use a tortilla and turn it into a wrap!

Tex-Mex Vegetable Salad

Fill your bowl with 2 cups of romaine lettuce and a ½ cup of shredded green or red cabbage. Top your greens with 2 tablespoons of cooked corn and a ¼ cup of canned black beans that have been sprinkled with ½ teaspoon of ground cumin. Add ¼ cup of diced fresh mango, 2 tablespoons diced red onion, ¼ cup diced fresh tomato, and 2 tablespoons of chopped fresh cilantro. Finish it off with low-sodium citrus vinaigrette . Calories: 261

Make it your own: If you like spicy food, add a sprinkle of hot sauce over your salad, or add some pickled jalapenos. Pineapple is a good substitute for the mango. Feel free to use dried fruit instead of fresh fruits, just be sure to check the nutrient label. Most dried fruits have added sugar and more calories than fresh varieties. For added protein, this salad goes well with a baked salmon fillet or a grilled chicken breast.

Whole Wheat Couscous Salad

Combine ¾ cup of cooked whole wheat couscous with a ¼ cup diced red bell pepper and 2 chopped green onions. Next add a ¼ cup diced white button mushrooms and a ¼ cup diced cucumber. In a small dish, whisk together 1 tablespoon of extra virgin olive oil, 2 tablespoons of lemon juice, and a ½ teaspoon of curry powder. Add 1/8 teaspoon salt and 1/8 teaspoon ground black pepper. Pour this dressing over the couscous and toss to coat all the ingredients. Top with 2 tablespoons chopped walnuts before serving. Calories: 420

Make it your own: You can add more protein to this grain salad by substituting a ¼ cup cooked beans for a ¼ cup of the couscous. Canned fish such as tuna or salmon also work well in cold grain salads. Adding sliced cherry tomatoes and using a different spice such as ground cumin is a great way to reinvent this recipe!

Credit: MyFoodDiary.com

Dairy

Dairy foods are most often recommended for calcium intake because these foods provide a form of calcium that is easily absorbed by the body (high bioavailability). Additionally, many dairy foods are fortified with vitamin D, which is needed for calcium absorption.

Calcium in common dairy foods:

Skim milk (1 cup) – 300 mg

Low fat vanilla yogurt (1 cup) – 400 mg

Cheddar cheese (1 oz.) – 200 mg

Other Natural Sources of Calcium

If you are lactose intolerant, do not like dairy, or follow a vegan diet, you will need another source of calcium. The good news is that there are plenty of other foods that naturally contain calcium. According to the Linus Pauling Institute at Oregon State University, broccoli, bok choy (Chinese cabbage), mustard greens, turnip greens, and kale have a similar calcium bioavailability to dairy.

Below is a list of non-dairy foods that contain calcium:

Tofu made with calcium sulfate (79 g) – 100 mg
Canned salmon with bones (3 oz.) – 181 mg
Canned sardines with bones (1 oz.) – 108 mg
Broccoli (1 cup, cooked) – 60 mg
Bok choy (1 cup, cooked) – 158 mg

Collard greens (1 cup, cooked) – 266 mg

Kale (1 cup, cooked) – 94 mg

Mustard greens (1 cup, cooked) – 104 mg

Turnip greens (1 cup, cooked) – 197 mg

Calcium Absorption

There are several factors that influence how well your body can absorb calcium. Vitamin D intake is important for calcium absorption. Some foods contain phytates and oxalates, which decrease the amount of calcium that can be absorbed by the body. Phytates are found in unleavened bread, seeds, and nuts. Oxalate is present in spinach and rhubarb. And finally, a high intake of sodium or protein can cause the loss of calcium through urination.

Supplements and Fortified Foods

You can easily find foods which are fortified with calcium, such as calcium-fortified soy milk and orange juice. These are decent sources of calcium, but not as good as dairy or other foods that naturally contain calcium (again, because of how well it can be absorbed). To determine whether a food is a good source of calcium, check the food label. If the “percent Daily Value” (%DV) of calcium is 20 percent or more per serving, the food is considered high in calcium.

Most health professionals agree that food is the ideal way to get your calcium, but supplements can be used if you are not meeting your calcium needs through food. Just remember that a supplement should be used to support a healthy diet, not as a substitute for nutritious foods. If you do take calcium supplements, take them between meals, in 500 mg doses or less, and do not take them at the same time as iron supplements.

Credit: MyFoodDiary.com