HEALTHY LUNCH RECIPES

EACH OF THESE LUNCH RECIPES IS ABOUT 400-450 CALORIES.

Beat that midday slump! These fun, fresh lunch ideas will keep you energized and satisfied all afternoon long.

Brussels Sprout ± apple salad

  • 1½ cups shredded Brussels sprouts
  • ¼ cup chopped apple
  • 1 tbsp. dried cranberries
  • 3 tbsp. pomegranate arils
  • 1 tbsp. chopped walnuts
  • 2 tbsp. Wish-Bone Light Honey Dijon Dressing
  • 4 oz.precooked chicken
  • 1 tbsp. feta cheese
HFHigh Fiber
HPHigh Protein
Combine Brussels sprouts, apple, cranberries, pomegranate arils and walnuts. Toss with salad dressing. Top with chicken and feta.
PER SERVING: CAL 403, FAT 14G (4G SAT. FAT), CHOL 93MG, SODIUM 598MG, CARB 36G (9G FIBER, 21G SUGARS), PRO 35G

Meatless meatballs ± zoodles

  • 1 12.7 oz. bag Gardein Classic Meatless Meatballs
  • 1 24 oz. jar Barilla Tomato & Basil Sauce
  • 1 package zucchini noodles
  • 2 tbsp. Parmesan cheese

For Salad:

  • 1½ cups of Caesar salad prepared with light Caesar dressing
HFHigh Fiber
HPHigh Protein
In a medium pan combine meatballs and pasta sauce. Cook according to package directions. Bring a pot of water to boil. Add zucchini noodles; cook for one minute. Drain; rinse immediately with cold water to stop cooking. Toss zucchini with meatballs and sauce. Top each serving with Parmesan cheese. Serve with salad.
PER SERVING: CAL 420, FAT 20G (3G SAT. FAT), CHOL 2MG, SODIUM 2,313MG, CARB 41G (10G FIBER, 20G SUGARS), PRO 24G (makes 4 servings)

Roast Beef Veggie Wrap

  • ½ cup broccoli slaw
  • 2 tbsp. plain Greek yogurt
  • 2 tsp. dry ranch dressing mix, divided
  • 2 tbsp. Neufchatel cream cheese
  • 1 Flat Out Light Wrap
  • 6 slices Oscar Meyer Slow Roasted Roast Beef Slices
  • 15 grapes
HFHigh Fiber
HPHigh Protein
Mix broccoli slaw, yogurt and ranch mix. In separate bowl combine cream cheese and ranch mix. Place wrap on cutting board and spread with cream cheese mixture. Top with roast beef slices and broccoli slaw mixture. Starting at the bottom edge, roll wrap tightly. Serve with cluster of grapes.
PER SERVING: CAL 439, FAT 15G (7G SAT. FAT), CHOL 70MG, SODIUM 997MG, CARB 37G (11G FIBER, 15G SUGARS), PRO 48G

Buffalo Chicken Lettuce Wraps

  • 1 boneless, skinless chicken breast, cut into ½-inch cubes
  • ¼ cup Frank’s RedHot sauce
  • 2 tbsp. Frank’s RedHot sauce
  • 3 butter lettuce cups
  • 2 cherry tomatoes, halved
  • 1 tbsp. shredded carrots
  • 2 tbsp. avocado
  • Pinch of green onions
  • 2 tbsp. light ranch dressing
  • 1 Cara Cara Orange
GFGluten Free
HPHigh Protein
KKetogenic Diet
In bowl combine cubed chicken with ¼ cup Frank’s sauce. Cover and place in refrigerator for 30 minutes. Preheat grill to 400 degrees. Place chicken cubes on wooden skewers and grill for 8-10 minutes, until internal chicken temperature reaches 160 degrees. Remove from grill and remove chicken from skewers; place chicken in a bowl and toss with 2 tbsp. Frank’s sauce. Evenly distribute cooked chicken among lettuce cups. Top each lettuce cup with cherry tomatoes, carrots, avocado and green onions. Drizzle with light ranch dressing. Serve with orange.
PER SERVING: CAL 355, FAT 9G (1G SAT. FAT), CHOL 109MG, SODIUM 905MG, CARB 27G (7G FIBER, 17G SUGARS), PRO 39G

peach parfait ± blueberry almond butter toast

  • 1 slice Dave’s Killer Bread Powerseed Thin-Sliced
  • 2 tbsp. Justin’s Honey Almond Butter
  • ½ cup blueberries
  • ¼ cup low-fat vanilla yogurt
  • ¼ cup diced peaches
  • ¼ cup blueberries
  • 1 tbsp. sliced toasted almonds
VVegetarian
HHeart Smart
HFHigh Fiber
HPHigh Protein
Toast bread. Top with almond butter and blueberries. In a small bowl, layer yogurt, peaches and blueberries; repeat layers to make yogurt parfait. Top with toasted almonds.
PER SERVING: CAL 413, FAT 20G (3G SAT. FAT), CHOL 3MG, SODIUM 201MG, CARB 49G (10G FIBER, 28G SUGARS), PRO 15G

Black Bean Soup

  • 2 tbsp. olive oil
  • 1 medium white onion (diced)
  • 2 cloves diced garlic
  • 1/3 cup Siggi’s 2% Coconut Skyr Yogurt
  • 3½ cups black beans
  • 1 tsp. cumin
  • ½ tsp. salt
  • 1 cup water

For Salad:

  • 1 cup mixed salad greens
  • 1 tbsp. low-fat balsamic vinaigrette
VVegetarian
GFGluten Free
HFHigh Fiber
KKetogenic Diet
Heat olive oil in a large pot over medium heat. Add onion and cook until softened and translucent, about 5 minutes. Add garlic and cook for 1 additional minute, stirring frequently. Add yogurt, black beans, cumin, salt and water; stir to combine. Bring to a boil, then reduce heat to low and cook, covered, for 10 minutes. Remove from heat and allow to cool slightly before pureeing. Using an immersion blender or regular blender, puree the soup to a smooth consistency. Portion 1 cup of soup in bowl and garnish as desired with yogurt, cilantro, avocado and a squeeze of lime juice. Serve with mixed salad greens tossed with vinaigrette.
PER SERVING: CAL 322, FAT 19G (3G SAT. FAT), CHOL 2MG, SODIUM 763MG, CARB 32G (9G FIBER, 6G SUGARS), PRO 11G (makes 4 servings)

chickpea chopped salad

  • ½ cucumber, chopped
  • 1 plum tomato, chopped
  • ½ red bell pepper, chopped
  • ¼ ed onion, chopped
  • 1 cup Full Circle Chickpeas, drained and rinsed
  • 2 tbsp. chopped parsley
  • 1 tbsp. olive oil
  • juice from 1 lemon
  • ¼ tsp. salt
  • ¼ tsp. pepper
  • 1 Nut Butter Filled Chocolate Peanut Butter Clif Bar
  • 1 cup apple slices
VVegetarian
HHeart Smart
HFHigh Fiber
In a medium bowl add cucumber, plum tomato, red bell pepper, onion, chickpeas and parsley. Toss to combine. Add olive oil, lemon juice, salt and pepper. Toss evenly to coat vegetables. Serve with Clif Bar and apple slices.
PER SERVING: CAL 426, FAT 16 G (3 G SAT. FAT), CHOL 0 MG, SODIUM 346 MG, CARB 67 G (10 G FIBER, 36 G SUGARS), PRO 10 G (MAKES 4 SERVINGS)

avocado tuna boats

  • 1 2.6 oz. packet StarKist tuna
  • 2 tbsp. plain Greek yogurt
  • 1 tbsp. mayonnaise
  • 2 tbsp. diced red pepper
  • 2 tbsp. diced celery
  • 2 tbsp. chopped green onion
  • 1/3 tsp. garlic powder
  • ½ tsp. lemon juice
  • salt and pepper to taste
  • 1 avocado
  • hot sauce optional
GFGluten Free
HFHigh Fiber
HPHigh Protein
KKetogenic Diet
In a medium bowl, mix together tuna, Greek yogurt, mayonnaise, red pepper, celery, green onion, garlic powder and lemon juice. Season with salt and pepper. Stir to combine. Halve the avocado and remove the pit. Evenly distribute the tuna salad atop the two avocado halves. Drizzle with hot sauce, if desired.
PER SERVING: CAL 441, FAT 29 G (5 G SAT. FAT), CHOL 42 MG, SODIUM 458 MG, CARB 38 G (14 G FIBER, 19 G SUGARS), PRO 27 G

LUNCH TO GO

1 hard-boiled egg + 1 Schnucks Cheese Stick

PER SERVING: CAL 153, FAT 4G (2G SAT. FAT), CHOL 10MG, SODIUM 371MG, CARB 16G (1G FIBER, 13G SUGARS), PRO 15G

1 cup Califia Cold Brew Espresso with Almond Milk + 10 Schnucks whole cashews

PER SERVING: CAL 154, FAT 9G (1G SAT. FAT), CHOL 0MG, SODIUM 202MG, CARB 16G (1G FIBER, 11G SUGARS), PRO 4G

1 Siggis 0% Vanilla yogurt + 10 fresh raspberries drizzled with 1 tsp Justin’s Vanilla Almond Butter

PER SERVING: CAL 146, FAT 3G (0G SAT. FAT), CHOL 0MG, SODIUM 71MG, CARB 17G (3G FIBER, 12G SUGARS), PRO 15G

4 pieces California roll

PER SERVING: CAL 163, FAT 5G (1G SAT. FAT), CHOL 13MG, SODIUM 500MG, CARB 24G (3G FIBER, 5G SUGARS), PRO 6G

1 Pineapple Muuna Cottage Cheese, topped with ½ mandarin orange, segmented, + 1 teaspoon unsweetened coconut

PER SERVING: CAL 146, FAT 3G (0G SAT. FAT), CHOL 0MG, SODIUM 71MG, CARB 17G (3G FIBER, 12G SUGARS), PRO 15G