Whether you've returned to the office full-time or not, the price for a quick grab-and-go lunch may look steeper at the checkout than it did on your last lunch break.
Although many Americans were quick to tap or swipe a credit card for the convenience of sandwiches and salads, the prices of a bowl of greens has gone up 11% since last year, The Wall Street Journal reported. Technology company Square told ABC news it looked at the 28-day rolling average of standard lunch items nationally and found the cost sandwiches is up 14% and wraps up 18% since last year.
Consumer prices have gained 7.9% over the last 12 months, according to the Bureau of Labor Statistics.
Cookbook author Anna Francese Gass joined "Good Morning America" to share some simple tips and lunch ideas to help keep the green in your kitchen and wallet.
Gass suggested grabbing a tortilla and filling it up the night before with rice and beans which are "both nutritious and cheap." It can also be filled with leftover chicken, turkey or ground beef, shredded cheese, then wrapped in parchment and foil.
"At noon, unwrap the foil and microwave it. These also freeze unbelievably well," she said.
Tip: Set up an assembly line of all your fillings and make multiple on Sunday. Then label and freeze to take it out the night before and pack it for lunch.
Bean and Cheese Burritos
3 tablespoons neutral oil
1 cup yellow onion, chopped fine
1 red pepper, chopped fine
1 garlic clove, minced
1 cans black or pinto beans
6 tortillas
1 cup sour cream
2 cups cooked rice
1/2 cup salsa
2 cups shredded Mexican blend cheese
Directions
In a sauté pan, add oil and heat to medium. Add onion, pepper, and garlic and cook for two minutes to soften the vegetables.
Add the beans and mix to heat.
Lay out the tortillas and spread a few tablespoons of sour cream in an even layer. Spread some rice, a bit of salsa and some cheese.
Lay the beans down on top of the cheese and roll up the tortilla. Wrap in parchment and then aluminum foil.
Kale Caesar salad can be made at home the night before. It's one that "tastes better as it sits," Gass said.
"Throw in some leftover chicken breast or chickpeas for some protein," she suggested. "You don’t even have to pack the dressing on the side."
Tip: This salad can last up to three days in the fridge. Toppings are interchangeable and can be swapped each time you crave it for a healthy salad all week long.
Lemony Kale Caesar Salad
4 to 5 cups kale, chopped
3 cups shredded brussels sprouts
1 lemon, juiced
Topping options
1 (14-ounce) chickpeas, drained
8 ounce block of feta, cubed into 1 inch pieces
1 cup roasted, unsalted pistachios
1 cup roasted butternut squash
Grilled chicken
Dressing
1/4 cup extra virgin olive oil
1 lemon, zested and juiced
1 tablespoon whole grain mustard
2 tablespoons honey mustard
2 tablespoons tahini
1/3 cup Parmigiano Reggiano
1 teaspoon kosher salt
1 teaspoon fresh cracked pepper
Directions
Combine kale and brussels sprouts into a large bowl. Add lemon juice. Massage the greens for 5 minutes to coat evenly and encourage wilting.
Combine all dressing ingredients in a mini food processor or blender and whirl until the dressing is emulsified.
Add the toppings and mix to combine. Sprinkle with nuts and enjoy!
"Tortellini makes for a great pasta salad. Add some hard boiled egg, mozzarella and roasted red peppers to some tortellini with a little olive oil and red wine vinegar and you have a hearty meal that tastes great at room temp," Gass said.
Tip: This can be made with penne or any other short pasta. Add any preferred toppings and swap out the cheeses and protein.
Tortellini Salad
1 lb. tri-color cheese tortellini
1 cup ciliegine, drained and halved
1/2 cup hard salami, chopped small
1/2 cup soppressata, chopped small
1 large shallot, minced
1 14oz can 365 Everyday Value artichokes in water, drained and chopped
1 cup cherry tomatoes, halved
1 cup pitted Castelvetrano olives, chopped
2 sliced fire-roasted red peppers, drained and chopped
1/2 cup fresh basil, for garnish
Vinaigrette – mix all together in a mason jar
1/4 cup balsamic vinegar
1/2 cup extra-virgin olive oil
1 teaspoon Dijon mustard
1 teaspoon minced garlic
1 teaspoon kosher salt
1 teaspoon dried oregano
1/2 teaspoon ground black pepper
Directions
Cook tortellini based on package instructions; cooking in boiling water 2-3 minutes until they float. Drain and rinse to prevent overcooking and empty the tortellini into a large bowl and pour vinaigrette over the pasta. Mix and set aside.
Chop the other ingredients above, add to the bowl with the tortellini and toss until everything is evenly coasted. Serve immediately or store in the refrigerator until ready to eat. Tastes great cold or at room temp. Enjoy!
Gass suggests investing in a small reusable Thermos.
"They keep food hot for hours and there’s nothing like an Italian Wedding Soup with mini meatballs, pasta and a nice broth to get you through the day," she said.
Tip: These are also good for leftovers, soups, chilis and more to make last night's dinner or today's hot lunch.
Italian Wedding Soup
For the Meatballs
1 large egg
3 tablespoons finely chopped parsley
1 1/2 lb ground chicken
1/2 cup minced onion
1 tablespoon tomato paste
1/2 cup grated Parmigiano Reggiano
1/3 cup Italian seasoned breadcrumbs
1 teaspoon salt
3 tablespoons olive oil (for the baking sheet)
Directions
Preheat oven 350 degrees.
Mix all the meatball ingredients in a bowl and roll out mini meatballs onto a olive oil covered baking sheet.
Bake for 20 minutes while you make the soup.
For the soup
2 tablespoons olive oil
1 medium yellow onion, diced
2 large carrots, diced
3 celery stalks, diced
1/2 cup parsley, chopped
3 teaspoons kosher salt
1 teaspoon fresh cracked pepper
8 cups chicken stock
1 cup soup pasta (i.e orzo, pastina or ditalini)
8 oz baby spinach or swiss chard
Freshly grated Parmigiano Reggiano cheese for serving
Directions
Heat large stock pot to medium and add onion, carrots and celery. Cook for two minutes to soften but not brown the vegetables. Add parsley.
Add salt and pepper and mix to combine.
Add stock and bring to a boil. Once it boils, reduce to a simmer and add spinach.
In a separate pot, cook the pasta based on package directions, drain and add to the soup.
Drop in the mini meatballs and serve with freshly grated cheese.