Asian Instant Pot Mongolian Beef and Green Beans

65 healthy lunch ideas for work - relieve yourself money and eat healthier by making your ain tiffin. Get a ton of dejeuner ideas including cold salads, hot lunches, granola bars, snacks, and soups! Unproblematic and salubrious lunch recipes.

Just like these 22 cold luncheon ideas for meal prep, these healthy lunch ideas for piece of work are so easy to meal prep, and sense of taste delicious even on twenty-four hours four!

These salubrious dejeuner ideas for work volition add together some variety to your repast prep routine! Whether y'all work from dwelling, in an role, or on the go - at that place's something there for everyone here.

No more expensive takeout lunches, or surviving off java and muffins! These recipes will have you looking frontward to your luncheon and snacks. Spend just xxx minutes -1 60 minutes prepping these recipes to reduce stress and eat healthier all calendar week long! These good for you lunch ideas for piece of work are nutritious, delicious, will travel well, and last in the fridge until lunchtime.

Benefits of Meal Prep Lunches

• you will relieve money (no more ownership your lunch!)
• you will eat healthier (no impulsive choices when you are overly hungry)
• you will reduce your stress (lunch is just waiting for you in the fridge!)

Meal Prep FAQ

How long practice these meals final in the fridge?

Most ingredients will keep in the fridge for upwards to iv days. If you want to meal prep for the whole calendar week, you tin do a second meal prep session mid-week, or you can choose freezer-friendly meal prep meals. Check out these freezer-friendly lunch repast prep recipes for recipes that will keep longer!

Exercise I actually accept to eat the same affair four days in a row?

No! Check out this post on 3 means to add variety to your meal prep. Eating the same thing may be the well-nigh efficient mode to meal prep, but is not necessary if you don't bask the repetition.

Which vegetables piece of work all-time for repast prep?

Broccoli to sweet potatoes, celery, carrots and many more than! Check out this post on how to repast prep vegetables for some of the best veggies to meal prep, tips, and instructions.

Do these salubrious lunch ideas for work utilise if I work from abode?

Absolutely! These recipes are quite flexible, and in that location is something for anybody whether you work from home, an function, or on the go!

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Sandwiches & Wraps

Sandwiches and wraps keep well in the fridge until lunch, with condiments stored separately until just prior to serving.

Meal prep it - Sandwiches and wraps can be prepared the aforementioned day you serve them OR you can store the filling separately. For some of these wraps & pitas, we heat the filling, and then curlicue the wraps or fill the pita just before eating.

All-time lunch containers - Sandwiches shop great in these reusable LunchSkins sandwich bags, and nosotros like to store wrap fillings in 2 loving cup repast prep containers.

Salmon Wraps iii Ways

These iii salmon wraps deliver big on flavor, are simple to prepare, and are perfect for an easy lunch! Made with unproblematic ingredients, yous can make them rapidly.

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Greek Craven Wraps

These Greek craven wraps are proof that simple ingredients tin can yield incredible flavor! With roasted vegetables and chicken tossed in a simple alloy of spices, salty feta cheese, and a subtle taste of lemon.

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Beloved Lime Shredded Craven Sandwiches

Dear lime shredded chicken sandwiches are cooked up in the deadening cooker and topped with an easy slaw for a simple and easy weeknight dinner. Slightly sweet, savory, tangy and delicious.

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Chickpea Salad Sandwich

This chickpea salad sandwich is an easy, vegan-friendly lunch recipe that is set in under 10 minutes! With smashed chickpeas, crunchy celery, dill and mayonnaise, you tin can prep a batch to enjoy all week.

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Pesto Craven Pita Recipe

This easy pesto chicken pita recipe is classic and delicious. Roasted vegetables and chicken, tossed in pesto, and served in a pita pocket! A family favorite recipe that works peachy meal prep!

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Thai Turkey Lettuce Wraps

Simple and so flavorful, these Thai turkey lettuce wraps accept a tangy and slightly spicy peanut sauce. Spoon the filling into well-baked romaine lettuce leaves for an easy and lower in carbs dinner option.

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Freezer Cauliflower Rice Blackness Edible bean Burritos

These freezer cauliflower rice black bean burritos are lighter but merely as tasty as the original!  Loaded with veggies, salsa, black beans and cheese, and so convenient to have stocked in your freezer.

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White Edible bean & Spinach Quesadillas (Freezer Friendly)

Brand these smashed white bean and spinach quesadillas ahead of time and stash them in the freezer for an piece of cake and salubrious lunch that actually fills y'all up!

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Cajun Chicken Wrap Recipe

This cajun chicken wrap recipe is perfect for meal prep! Set in nether 20 minutes, packed full of veggies, and And then succulent for lunches or dinners!

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Common cold Salads

Salads practise not necessarily mean lettuce! All of these salads have a few things in mutual. They are good for you, delicious, they have some staying power, and they are portable, making them platonic for repast prep lunches.

Meal prep it -Keep salad dressings separate until just prior to serving (unless otherwise directed).

Best lunch containers- For salads, nosotros similar these additive containers, layering in one pint mason jars, or storing in these iii compartment repast prep containers.

Falafel Salad Bowls (Meal Prep)

Falafel salad bowls are made with crispy baked falafels, fresh veggies, and a drizzle of creamy tahini maple dressing. A nutrient-dense vegan meal prep recipe!

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Mexican Cobb Salad

Mexican cobb salad made with guacamole, pickled onions, salary, and jalapeno havarti cheese. A fresh twist on classic cobb salad that works great for meal prep and lunch on the go!

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Thai Chickpea Mason Jar Salad

Thai chickpea mason jar salad has a tangy peanut dressing, quinoa, zucchini, carrots and cabbage and is topped with dearest roasted peanuts! Ready in nether 25 minutes.

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Cobb Salad Recipe (Keto, GF, Meal Prep)

This hearty cobb salad is loaded with crispy salary, hard boiled eggs, blueish cheese, avocado, and topped with a blood-red vino vinaigrette! Prep it ahead for a fresh and good for you lunch or dinner!

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Chopped Chickpea Salad (Brand Alee)

This chopped chickpea salad has bulgur wheat, crunchy veggies, feta cheese, and a succulent honey lemon vinaigrette is a delicious vegetarian salad that tastes fifty-fifty better on day 2!

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Caprese Chicken Salad Meal Prep Bowls

Caprese chicken salad meal prep bowls are fresh, summery and delicious. With baked chicken, fresh scarlet tomatoes, mozzarella balls, quinoa and basil leaves all drizzled in a balsamic vinaigrette.

Asian Craven Soba Noodle Salad

You're going to love this Asian chicken soba noodle salad with a tangy sesame vinaigrette and a whole rainbow of fresh veggies for a tasty dejeuner or dinner. Fresh, crunchy and like shooting fish in a barrel to customize with your favorite salad add ins.

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Buddha Bowl Recipe

This Buddha basin recipe is full of salubrious found-based ingredients and works keen for meal prep! Customize it using your favorite veggies and don't forget to drizzle with the delicious tahini sauce.

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Kale Barley Salad with Feta and a Beloved-Lemon Vinaigrette

This kale barley salad is total of whole grain, nutrient-rich ingredients that will nourish your body and fill you up! Easy to prepare, vegetarian, and repast prep-friendly!

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Kale Chicken Pasta Salad

This kale chicken pasta salad is fabricated with a tangy balsamic vinaigrette, sunflower seeds, and dried cranberries. A healthy repast that works swell for repast prep, or an like shooting fish in a barrel weeknight dinner!

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Black Bean and Corn Salad

Black edible bean and corn salad with a tangy chili lime vinaigrette is the perfect summery salad. Loaded with fresh corn, black beans, avocados, and veggies information technology'due south perfect for your next BBQ or picnic lunch!

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Chickpea, Barley & Butternut Squash Jar Salads

Make ahead chickpea, barley and butternut squash jar salads will take you looking frontward to lunch all morning! Vegetarian, prepare in nether i hour, and tastes astonishing, even on day 4.

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Healthy Greek Chicken Pasta Salad

Greek chicken pasta salad has fresh vegetables, chicken and pasta marinated in a Greek red wine vinaigrette with dill and feta cheese. Tangy, crunchy, cool and refreshing, it's perfect for a picnic, potluck or for meal prep.

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Refreshing Quinoa Black Bean Salad

Refreshing quinoa black edible bean salad is a big batch salad you can prep ahead. Perfect for a picnic, pot luck, or meal prep lunch! Gluten-complimentary, vegetarian (vegan-friendly!), and clean eating.

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Loaded Mexican Kale Salad with Dear Lime Vinaigrette

Loaded Mexican kale salad with avocado, blackness beans, corn, tomatoes, and peppers, tossed in a succulent honey lime dressing! Vegan-friendly with establish-based protein, it's great for repast prep and fix in 20 minutes.

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Ranch Craven Jar Salads

These ranch chicken jar salads are made with homemade ranch dressing, baked craven chest, shredded cheese, and lots of veggies! Low carb with half dozen thousand net carbs, and gluten-complimentary, they are a healthy grab-and-go luncheon.

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Taco Salad Recipe

Ditch the messy tacos and make this healthy taco salad recipe instead...loaded with delicious turkey taco meat, crunchy tortilla chips, cheese and more! Easy to prep and perfect for a meal prep lunch or dinner.

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Grilled Veggie & Blackness Bean Meal Prep Bowls

Brand these Grilled Veggie & Black Bean Meal Prep Bowls on the weekend and you will accept four work lunches waiting for you lot.  A groovy vegetarian meal prep option that will go along your oven off this summer.

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Southwestern Wild Rice and Sweet Spud Salad

Wild rice and sweet potato salad is loaded with salubrious veggies and tossed in a chili lime vinaigrette. Gluten-free, vegan-friendly, and perfect for tiffin or a side salad!

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Irksome Cooker Chipotle Honey Craven Taco Salad Lunch Bowls

Make your repast prep easily off with this smoky chipotle honey twist on a taco salad. The chicken simmers in the boring cooker, with the sauce doubling every bit a dressing for the salad!

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Southwestern Chopped Chicken Salad (Repast Prep)

This southwestern chopped chicken salad is going to be your new favorite work lunch!  Prep ahead on the weekend and when you're set to serve, drizzle with ranch and sprinkle with tortilla strips.

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Taco Salad Bento Lunch Box

This no melt taco salad bento box recipe is ready for your luncheon in under xx minutes! A great meal prep lunch choice when you're too busy to prep.

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Sesame Chicken Pasta Salad

Spend thirty minutes making this meal prep sesame craven pasta salad and you lot will be proficient to become for work lunches during the week!  Packed full of good for you ingredients and tossed in a tangy sesame dressing.

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Hot Lunch Ideas (Meal Prep Bowls)

Cook these lunch recipes ahead and re-heat at lunch! These hot lunches are going to make your lunch feel a chip more of a meal. These recipes are portable, salubrious and have a good dose of protein to keep you feeling full.

Meal prep information technology-Many of these hot dejeuner ideas are freezer-friendly (cheque directions on each recipe for storage info). Freeze for up to iii months and thaw as needed.

All-time lunch containers- For hot lunches, I like my 2 cup meal prep containers.

Instant Pot Fiesta Rice Bowls

These instant Pot fiesta rice bowls are a vegetarian, gluten-free recipe that works great for repast prep! But dump information technology all in the Instant Pot, printing the button, and you lot're done!

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Vegan Roasted Vegetable Meal Prep with Turmeric Tahini Sauce

This vegan repast prep recipe pairs roasted vegetables, chickpeas and quinoa with a deliciously creamy turmeric tahini sauce.

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Santa Atomic number 26 Chicken Depression Carb Meal Prep Bowls

Santa Fe chicken low carb meal prep has cilantro lime cauliflower rice and bell peppers topped with seasoned craven breast and cheese! 8 g net carbs.

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Depression Carb Satay Beef Meal Prep Bowls

With a creamy Thai peanut sauce that serves every bit both a marinade and dipping sauce, this satay beef meal prep recipe is not short on season! Serve it upwardly with cauliflower rice and light-green beans for a delicious low carb lunch option.

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Depression Carb Cheesy Chicken and Rice Meal Prep

Low carb cheesy chicken and rice is a delicious low carb lunch choice! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but calorie-free with only five g carbs and 43 g of protein.

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Pulled Pork Meal Prep Bowls

Pulled pork meal prep bowls are full of summery flavors: spicy Instant Pot pulled pork, roasted sweet potatoes, corn and fresh tomatoes! Gluten-free, paleo, and perfect for lunches.

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Spicy Tofu Noodles Meal Prep

These spicy tofu noodle repast prep bowls are made with a sweetness, savory and spicy sauce, whole-wheat spaghetti, zucchini noodles, and tofu! Make information technology ahead and bask for lunch through the calendar week.

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Healthier Mongolian Beef Repast Prep

These Mongolian beef meal prep bowls are perfect if you are craving take out, simply desire to go on things healthier. With tender strips of flank steak served in a deliciously sticky sauce.

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Turkey Taco Meal Prep Bowls

These turkey taco repast prep bowls with turkey taco meat, corn, pico de gallo and brown rice are elementary, just filling. Make them ahead for four delicious lunches.

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Honey Sesame Craven Lunch Bowls

These Honey Sesame Chicken Lunch Bowls have craven chest, broccoli and asparagus tossed in a sugariness and savory honey sesame stir fry sauce. Perfect for healthy meal prep lunches!

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Healthier Firecracker Chicken Meal Prep Bowls

Healthier firecracker chicken meal prep bowls are sweetness and spicy! Lightened up compared to classic recipes, only still super flavorful. Gluten-free and ready in 35 minutes.

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Thai Craven Dejeuner Bowls (Repast Prep)

Thai chicken lunch bowls have roasted vegetables and chicken served over rice with a tangy homemade peanut sauce. Easy to prep and keeps well for four days!

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Vegan Portobello Fajita Repast Prep Bowls

Portobello fajita vegan meal prep with delicious roasted portobellos, bong peppers and onions, black beans, and seasoned quinoa!

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Low Carb Meatloaf & Cauliflower Brew

Low carb meatloaf and cauliflower mash meal prep is salubrious comfort food. Makes five delicious servings perfect for a low carb tiffin.

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Baked Meatball Repast Prep with Spaghetti Squash

This baked meatball meal prep with spaghetti squash is a lower carb tiffin option! Save fourth dimension and reduce your dishes by baking the meatballs right in your meal prep containers.

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Granola Bars & Energy Bites

Easily up if you spend too much money on granola confined! Me me me!! We much prefer to make our ain from scratch, plus they taste even better than store-bought. At that place are then many options hither from granola bars, to energy bites, and poly peptide bars!

Meal prep information technology -Granola bars are often fridge and freezer-friendly (refer to storage directions in each individual recipe)! Freeze for 1-3 months, or store in the fridge for upward to 1 calendar week.

Best lunch containers - We freeze free energy bites and granola bars for a few hours on a baking sheet, so transfer them to reusable stasher bags or 6 cup meal prep containers.

PERFECT Homemade Granola Confined (+ 7 flavors!)

This mail shows yous how to make bootleg granola bars, plus 7 different flavor variations! The perfect sweet care for to enjoy with your morning coffee.

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No Bake Snack Confined

These no bake good for you snack bars are a delicious treat made with wholesome ingredients. The perfect way to satisfy your sweet molar without overdoing information technology!These no bake salubrious snack bars are a delicious care for made with wholesome ingredients. The perfect way to satisfy your sweetness tooth without overdoing information technology!

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Easy Homemade Poly peptide Confined (Cinnamon Gyre)

Piece of cake bootleg protein bars that taste just like a cinnamon roll! Relieve yourself money past making your ain protein confined; they are no-broil, made with a few simple ingredients and soooo much better than store-bought!

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Perfect No Bake Energy Bites (+ seven Flavors!)

Showing you how to make PERFECT no broil free energy bites- never crumbly, full of flavor, and vii unlike season add ins!

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Chocolate Almond Quinoa Snack Bars

These chocolate almond quinoa snack confined are fudgy, with a little crisis from toasted quinoa, and a sprinkling of sea table salt on top.  A great repast prep snack to savor throughout the week.

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Apple Quinoa Breakfast Bars

Soft, cakey, and loaded with apple tree chunks, these apple quinoa breakfast bars are a great way to kickoff the day! Made with quinoa, rolled oats, apples, cinnamon and peanut butter, these confined are gluten-gratuitous and loved past both kids and grown ups alike.

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Chocolate Tahini Oat Bars

These chocolate tahini oat bars are a succulent treat, made with wholesome ingredients including tahini, rolled oats, coconut oil, and naturally sweetened with medjool dates and maple syrup.

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Coconut Appointment Balls

These coconut date balls are fast and simple to make, and are vegan, gluten-free and paleo! They only require 4 ingredients to make with no refined sugars, and are perfect healthier treat for kids and adults.

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Muffins & Snacks

Let'south call this the 'misc' category! Hither's some healthy and delicious muffins and snacks!

Meal prep information technology- These snacks can all exist prepped ahead, but storage directions vary greatly. Refer to each recipe for specific instructions!

Best luncheon containers- we like these half-dozen cup repast prep containers to store muffins, kale chips, egg muffins and more. 1 pint jars work well to store chia pudding, roasted chickpeas, and hummus.

Healthy Blueberry Muffins (Crunchy Tops!)

Salubrious blueberry muffins are tender and soft, loaded with juicy blueberries, and have crunchy golden tops. With greek yogurt, whole wheat flour, no refined sugar and a TON of blueberries!

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Foolproof Crispy Broiled Kale Chips

Showing you my foolproof method for how to make the CRISPIEST broiled kale chips, and 4 delicious ways to season them. Never bitter or chewy!

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Coconut and Carrot High Protein Muffins

These carrot lentil protein muffins are a bully child-friendly snack, filled with sneaky lentils to add healthy protein, fibre and nutrients. You'd never approximate in that location were lentils in them!

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Coconut Cranberry Muffins (1 bowl)

These delicious, fluffy cranberry muffins have flaky kokosnoot and a hint of lime zest! Gear up them in one bowl and enjoy for a healthy snack.

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Lemon Chia Yogurt Muffins

Tender, slightly sweet, and total of citrus flavour, these lemon chia muffins are a healthier culling to lemon poppyseed muffins! Made with applesauce and greek yogurt, they are costless from oil and but 148 calories each.

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Easy baked oatmeal muffins

Like shooting fish in a barrel baked oatmeal muffins are a delicious meal prep breakfast or snack on the go. They are hands made gluten-free and vegan, are freezer-friendly, and are customized with seven different flavor variations so you'll never become bored!

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Morn Glory Breakfast Cookies

These morning glory breakfast cookies are loaded with healthy ingredients including carrots, ground flax, absurdity and eggs. The perfect portable repast prep breakfast or snack on the become!

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ULTRA Crispy Air Fryer Chickpeas

Crispy air fryer chickpeas are the tastiest and crunchiest snack you will find. Using the air fryer cuts the cook time down to 15 minutes, and they are then much crispier than in the oven! Vegan and gluten-free, these crispy roasted chickpeas are an awesome healthier snack.

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Crispy Broiled Falafel Recipe

This broiled falafel recipe is crispy on the outside and tender on the within without the frying stride! Made with elementary pantry ingredients, it'south a great weeknight dinner, and works well for meal prep!

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seven Amazing Hummus Recipe Flavors

These 7 amazing hummus recipe flavors are great for appetizers or snacks! Set in minutes, no peeling chickpeas or cooking them from scratch required.

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Soups

Out of all these healthy luncheon ideas, soups are probably our favorite! If you have a practiced microwave-condom dish with a hat, soups aren't difficult to transport to piece of work. Heat them upward in the microwave, and you have a healthy and delicious warm lunch!

Repast prep it - Cook a big batch ahead and portion out through the week. Leftovers can often be frozen for long-term storage.

Best lunch containers- some options for soup include 20 oz meal mugs from Corningware, shop in ane pint mason jars, and so reheat in bowls in the microwave, this super popular Crock Pot lunch warmer, and this 24 oz thermos.

Tips for Freezing In Jars

Here are a few tips for freezing black beans in mason jars to avert the jars breaking:

1. Brand certain to select canning jars; repurposed pasta sauce or nutrient jars are not designed to withstand dramatic temperature shifts and can interruption.
2. Avoid jars that have 'shoulders' and taper in at the top, equally they are more decumbent to breaking
3. Leave an inch from the superlative of the jar empty to account for expansion when freezing
4. Leave the lids ajar until the beans are frozen solid- at this point, you can secure them!

Instant Pot Black Edible bean Soup

Instant Pot black bean soup is hearty, creamy, and and then flavorful! Cooking the beans from dried is economical and infuses so much extra flavor into the soup. This recipe is vegan, gluten-gratuitous, and repast prep friendly!

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Hearty Vegetable Soup

Cozy upward with a basin of fully loaded vegetable soup! With a flavorful tomato goop and fresh vegetables, it tastes way better than from a can, and keeps well in the fridge.

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Thai Butternut Squash Soup

A uncomplicated and healthy vegan Thai butternut squash soup recipe made with lemongrass and coconut milk! Tastes even better on 24-hour interval 2, is gluten- and dairy-free and easy to prep.

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Creamy Roasted Cauliflower Soup

Creamy roasted cauliflower soup is simple, healthy, and so unbelievably tasty! Loaded with veggies, low carb, vegan-friendly, and works great for meal prep.

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Instant Pot Minestrone Soup

This Instant Pot minestrone soup is hearty, rich, and packed with plant-based protein! An piece of cake vegetarian repast that works well for meal prep and is ready in under an hr.

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Instant Pot Taco Soup (+ vegan option)

Instant Pot taco soup has all the flavors of your favorite ground beefiness tacos wrapped up in a cozy bowl of soup. With blackness beans, corn, tomatoes, bong peppers, load it up with toppings, and savor.

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Tedious Cooker Sweet Potato Quinoa Stew

Hearty, salubrious, and filled with delicious southwestern flavor, this slow cooker black edible bean, quinoa and sweet potato stew is then easy to prep! Works great every bit a weeknight dinner, and tin be repast prepped in multiple ways.

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Instant Pot Chicken Noodle Soup

This Instant Pot chicken noodle soup is heavy on the noodles, and is ready quickly thank you to the force per unit area cooker. With juicy chicken thighs, carrots, celery, aromatics, thyme, and egg noodles, it's archetype and and so comforting.

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Crockpot Broccoli Turmeric Soup (keto, vegan)

This super salubrious broccoli, ginger and turmeric soup is a powerhouse of anti-inflammatory ingredients and will warm yous correct up on a common cold day.

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Hearty Lentil Soup

This lentil soup is thick and hearty, loaded with lentils, vegetables and fresh herbs. A tasty vegan soup recipe that works dandy for meal prep!

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Healthy Broccoli Cheese Soup

Healthy broccoli cheese soup that is thickened with a spud and does not contain heavy foam. Packed with good for you vegetables, yet comforting and satisfying. Gluten-free.

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Instant Pot Chicken Tortilla Soup

When you're craving TexMex flavors, simply want to keep things cozy, this Instant Pot craven tortilla soup is absolutely perfect! With tender shredded chicken, corn, blackness beans, bell peppers, cheese and tortilla strips.

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Healthier Beefiness & Barley Soup

Beef and barley soup is thick, hearty, and full of umami and rich beef season. The perfect soup to cozy upwards with on a colder day, it tastes even better on 24-hour interval 2!

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Stuffed Pepper Soup

Stuffed pepper soup with ground turkey, bell peppers, rice, and tomatoes! This soup is freezer and meal prep-friendly, gluten-free and dairy-free. Easy to prepare with healthy, wholesome ingredients.

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Butternut Squash Soup Recipe

This cozy butternut squash soup recipe is flossy and rich, with a delicious hint of sage and maple syrup. The perfect blend of sweet and savoury, it's ready in under 30 minutes and is great for meal prep!

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Tasty lunch idea: build your own box lunch meal prep bowls! With healthy grains, protein, vegetables and sauce, you can mix and lucifer to become your perfect work lunch.

Grains (½ cup of one of the following)

• ▢ quinoa
• ▢ rice
• ▢ farro

Protein (four oz of ane of the post-obit)

• ▢ craven breast
• ▢ ground beef
• ▢ tofu
• ▢ chickpeas
• ▢ black beans

Vegetables (1 loving cup of one of the following)

• ▢ slaw mix
• ▢ carrots
• ▢ bell peppers
• ▢ onion
• ▢ roasted zucchini, cauliflower, brussels sprouts or broccoli
• ▢ cauliflower rice

To set up

• Combine ½ cup of cooked grains, 4 oz of poly peptide, 1 loving cup of vegetables and 1 tablespoon of sauce/dressing in a 2 or 3 cup capacity storage container.

• You may wish to keep the sauce split until y'all are ready to serve.

Storage

• Store in the refrigerator for up to iv days.

To serve

• Savour hot or cold, every bit needed.

* diet info calculated for ½ loving cup cooked quinoa, four oz cooked chicken breast, 1 cup slaw mix and 1 tablespoon balsamic vinaigrette

Serving: 1 bowl (run into *) , Calories: 319 kcal , Carbohydrates: 26 1000 , Protein: 29 g , Fatty: ten k , Saturated Fatty: 1 yard , Cholesterol: 73 mg , Sodium: 281 mg , Potassium: 718 mg , Fiber: four g , Sugar: 3 chiliad , Vitamin A: 103 IU , Vitamin C: 27 mg , Calcium: 49 mg , Iron: 2 mg

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