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12 Tasty And Nutritious Lunch Ideas For Adults

Preparing lunch for adults can be tougher than preparing lunch for kids. We have certain ideas about kids' likes and dislikes.

How about adults? This question leaves us confused. Their dietary requirements are different and they are kind of picky about their food.

Flour-based food? Too many carbs. Plant-based food? Too light for lunch. Animal-based food? Too heavy. Soy-based food? Could not be eaten too much at once. Okay, how about milk-based food? Fats! So frustrating!

What if we give you 12 tasty and nutritious lunch ideas for adults? These are a perfect mix of everything they need on their plate. Plus, there are so many options to choose from. It has something for everyone.

12 Lunch Ideas For Adults

1. Roti Wrap

roti wrap recipe

Roti wrap is tortilla but Indianized. A perfect recipe to try if you have too many leftover rotis (can be made from fresh rotis, as well). All you need to do is, put your roti on a plate, stuff the ingredients, and microwave for 5 minutes. Easy, right?


  1. ½ onion, finely chopped

  2. ½ tomato, finely chopped

  3. Chopped lettuce

  4. Shredded cheese

  5. Mint chutney/Chilli sauce

  6. Red chili flakes

Roti wraps can be served with tomato sauce or mayonnaise on the side.

Check out the recipe: Roti wrap

2. Caesar Salad

caesar salad recipe

What can be better than Caesar salad if you are on a diet? Each 100gm bowl contains 44 calories and 2.1gm of protein. Plus, it is delicious to eat with the dressing. No wonder why it is our favorite weight-loss food. Check out the ingredients!


  1. ¼ cup extra virgin olive oil

  2. Two cloves of garlic, minced

  3. ½ baguette, thinly sliced

  4. One tablespoon of fresh lemon juice or to taste

  5. 2-ounce grated parmesan cheese

  6. One anchovy, chopped

  7. An egg

  8. ¼ teaspoon ground black pepper

  9. Salt, to taste

  10. Romaine lettuce, rinsed and leaves separated

Check out the recipe: Caesar Salad

3. Creamy Coconut Milk Pulao

Coconut milk pulao

Tired of Ordinary rice? Try making Coconut Milk Pulao. A blend of Italian risotto with Indian Pulao. Sounds interesting, right? The coconut milk adds a rich taste and aroma to the dish. The cheese makes it creamier. Plus, you don't need to serve anything on the side, it's complete on its own.


  1. ½ onion, chopped

  2. 3 to 4 cloves of garlic, minced

  3. 3 to 4 mushrooms, sliced

  4. A cup of rice

  5. A cup of coconut milk

  6. Two cheese slices

  7. Salt, to taste

  8. Red pepper flakes

  9. ½ a cup of water

  10. Basil, to garnish

Wouldn't it be great if you could grow basil, spinach, and other greens at home without any hassle? You pick as you eat, save money, and do not waste food. Our Greenie can help you with that.

Check out the recipe: Creamy Coconut Milk Pulao

4. Tomato And Carrot Fried Rice

fried rice recipe

Another delicious rice recipe because we Indians (be it South Indians or North Indians) love our rice. Isn't it tiring to have the same kind of fried rice on your plate? Try this recipe! Adding tomatoes and carrots to your rice can give them a tangy creamy taste. A great volunteer for the Comfort Food team!


  1. A fresh diced tomato

  2. A Chopped carrot

  3. 3 to 4 cloves garlic, minced

  4. Red chili flakes

  5. A cup of rice

  6. Two slices of cheese

  7. Basil, to garnish

Check out the recipe: Tomato and Carrot Fried Rice

5. Pasta Salad

Pasta salad recipe

Pasta is everyone's favorite. What's better than making it healthy and having it for a meal? All you have to do is boil your pasta, toss in some sliced and chopped veggies, and add a lot of cheese (cuz of course it's all boring without the cheese). It will take 15 minutes to cook. Now, that's quick!


  1. A cup of boiled pasta of your choice

  2. ½ a cup sliced bell pepper

  3. ½ a cup thinly sliced zucchini

  4. ½ a cup halved cherry tomatoes

  5. ¼ cup thinly sliced scallions

  6. ½ cup halved mixed olives

  7. ½ a cup grated parmesan cheese

  8. ½ a cup of fresh mozzarella balls

  9. ¼ cup Basil or Parsley

It goes well with a glass of carbonated beverage and brownie on the side!

Check out the recipe: Pasta Salad

6. Quick Chinese

paneer chilli recipe

Talking about authentic Chinese, we all know how difficult it is to prepare but nothing feels tough for that spicy and savory taste. We have a recipe for you! 3 ingredients and mouth-watering Chinese on your plate.


  1. 1½ cups of Paneer or Tofu

  2. 1½ cups of Capsicum

  3. 2 tbsp black bean sauce or any other Asian sauce

Okay, it's not enough to fill your tummy. Serve with mushy rice, mixed with sesame oil and seaweed paper on the side. Or some shallow-fried dumplings? Now that is a perfect lunch!

Check out the recipe: Quick Chinese

7. Russian Mashed Potatoes

Russian mashed potatoes

Wanna enjoy Russian cuisine at home? This is the main side dish in Russian student canteens and dinner parties. Yummy and goes well with any kind of protein!


  1. 3 boiled potatoes, mashed

  2. Some butter

  3. A cup of milk or cream

These ingredients are easily available at home, anytime. If you are in a rush but craving something creamy, do give it a try!

Check out the recipe: Russian Mashed Potatoes

8. Rice Flatbreads

rice flatbreads recipe

Rice flatbread, also known as Akki Roti, is a famous dish in Karnataka cuisine. These flatbreads are gluten-free and made with a mix of nutrient-rich veggies. It might take a little bit of time to prepare them but believe us, it is worth the time!


  1. 1 cup rice flour

  2. 1/3 teaspoon salt

  3. Three tablespoons of fresh coconut

  4. ½ teaspoon cumin seeds

  5. One green chili, finely chopped

  6. One sprig of fresh curry leaves finely chopped

  7. Two tablespoons of coriander leaves from your Organic Smart Garden

  8. 2 to 3 tablespoons finely chopped onions.

  9. ¼ cup grated carrot

  10. ½ teaspoon grated ginger

Serve with Coconut chutney or tomato sauce on the side.

Check out the recipe: Rice Flatbreads

9. Kashmiri Paneer

Kashmiri Paneer recipe

Kashmiri Paneer, often called Kashmiri Lal Paneer, is a dish made with Paneer and Kashmiri red chili powder. When compared to other Kashmiri dishes, this dish doesn't require yogurt or milk. It can be prepared with ingredients that are available at your home.


  1. 200 grams paneer

  2. 4 tbsp mustard oil

  3. 1 tsp cumin seeds

  4. ¼ tsp Hing

  5. Two bay leaves

  6. Two cloves

  7. Two green cardamoms

  8. 1-inch cinnamon stick

  9. 2 tbsp Kashmiri red chili powder

  10. 1 tsp ground ginger

  11. 2 tsp ground fennel

  12. Salt, to taste

  13. Some fresh coriander leaves from your organic smart garden

Kashmiri Paneer can be served with chapati/rice, lassi, and salad on the side.

Check out the recipe: Kashmiri Paneer

10. Egg And Veggie Fried Rice

Egg fried rice recipe

If you have some leftover rice and want to make it taste great for your lunch? Try this recipe. It's full of protein and vitamins. Plus, it won't take long to prepare.


  1. Two eggs, beaten and scrambled

  2. A cup of sliced carrots

  3. ½ a cup of peas

  4. 2 cups of rice

  5. Any Asian sauce of your choice

  6. Salt and pepper, to taste

It goes well with cucumber salad and pickles on the side.

Check out the recipe: Egg and Veggie Fried Rice

11. Baby Corn Fry

Baby corn fry goes well as a sandwich filling or a side dish for coconut rice. This recipe is crunchy, spicy, and super delicious.


  1. 1½ tbsp oil

  2. One teaspoon of cumin seeds

  3. One tablespoon of ginger garlic paste

  4. ½ a cup sliced onions

  5. ½ a cup sliced capsicum

  6. ½ a cup sliced tomatoes

  7. A cup of baby corn

  8. 1½ teaspoon red chili powder

  9. Turmeric and salt, to taste

Check out the recipe: Baby Corn Fry

12. Aloo Paneer

Aloo paneer recipe

Aloo Paneer has been a favorite side dish loved by kids for years. It can be made adult-friendly by adding spices and making it simple.


  1. A cup of paneer cubes

  2. Two potatoes, chopped into tiny cubes

  3. Capsicum, sliced

  4. ½ teaspoon red chili powder

  5. ½ teaspoon garam masala

  6. ½ tbsp ginger garlic paste

  7. ¼ teaspoon turmeric

  8. ½ teaspoon cumin

  9. 1 to 2 tbsp Oil

Aloo Paneer can be used as a filling to make a quick chapati roll or served with jeera rice.

Check out the recipe: Aloo Paneer

Which one of these 12 lunch ideas for adults made it to your 'favorite' list? Tell us through the comments!

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