Lunch Ideas

by ADC - Gail

Lunch can be tough for people who are trying to eat healthier and lose weight. You need something that is more than a snack, but not as big as a dinner.  It also usually has to be something that is easy to prepare, but not the same thing every day.

Whether you are trying to make an eating plan or are just looking for some new ideas, here is a list of some great lunch ideas.

 

 

Chicken and Quinoa Salad

331 calories

  • 1 chicken breast, diced
  • ½ cup quinoa
  • 1 cup mixed greens
  • 1 tablespoon balsamic vinaigrette

 

Cheese and Hummus Sandwich

267 kcals

  • 2 slices Ezekiel Bread
  • 1 tablespoon hummus
  • ½ cup cheddar cheese, low-fat
  • 1 slice tomato
  • ½ cup mixed greens

Layer ingredients on to one slice of bread and top with remaining slice.

 

Vegetable Wrap

272 calories

  • 1 whole wheat tortilla
  • 1 tablespoon honey mustard
  • 1/4 cup shredded carrot
  • 1/4 cup shredded cabbage
  • 1/4 cup sprouts
  • 2 slices cheddar cheese, low fat

Spread honey mustard on tortilla, lay carrots, cabbage, sprouts and cheese in the center of the tortilla and roll up.

 

Greek Salad Pita Pockets

322 calories

  • 1 cup romaine lettuce
  • 2 tablespoons olives, sliced
  • 2 tablespoon hummus
  • 1 tablespoon crumbled feta
  • 4 slices cucumber
  • 1 tablespoon vinaigrette
  • 1 whole wheat pita

Mix first 7 ingredients together in a large bowl.  Slice pita in half and split salad into each side of the pita.

 

Mediterranean Tuna Sandwich

300 calories

  • ½ can tuna, drained
  • 1 tablespoon roasted red pepper, chopped
  • 1 tablespoon olives, sliced
  • Dash of oregano
  • ½ teaspoon olive oil
  • ½ teaspoon balsamic vinegar
  • 2 slices Ezekiel bread

Combine first 6 ingredients in a small bowl.  Spread on 1 slice of bread and top with remaining slice.

 

Chickpea and Spinach Salad

363 calories

Prep Time: 5 minutes

Ingredients:

  • 1 cup chickpeas, drained and rinsed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 tablespoons fresh squeezed lemon juice
  • 1 cup baby spinach, shredded

Directions:

  1. Place the chickpeas in a mixing bowl.  Add olive oil, salt, pepper, and lemon juice and mix well to combine.
  2. Place bowl in refrigerator and chill for at least an hour to allow flavors to combine.
  3. Serve over a bed of spinach.

 

Turkey Waldorf Salad

280 calories

Prep Time: 5 minutes

Ingredients:

  • 2 slices turkey, diced
  • ½ celery stalk, diced
  • 1/4 apple, sliced
  • 1/4 grapes, seedless, halved
  • 2 tablespoons pecans, raw, chopped
  • 2 tablespoons greek yogurt, nonfat, plain
  • 2 teaspoon mayonnaise, fat free
  • Dash of honey
  • 2 cups Bibb lettuce
  • Salt and pepper to taste

Directions:

  1. In a large bowl, toss together turkey, celery, apple, grapes and pecans.
  2. In another bowl, whisk together yogurt, mayonnaise and honey.
  3. Add dressing to turkey mixture and mix well to combine.

Place over a bed of lettuce and add salt and pepper to taste.

 

Chicken Wrap – 385 cals

  • 1 cup chicken, cooked and diced
  • 3 slices pepper
  • 2 tablespoons shredded parmesan cheese
  • 1 tablespoon Italian salad dressing
  • 1 whole wheat tortilla

Mix chicken with peppers, cheese and salad dressing. Place in tortilla and roll up.

 

Veggie Quesadilla

285 calories

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients:

  • Cooking Spray
  • 1 whole wheat tortilla
  • ½ pepper, sliced
  • 1/4 onion, sliced
  • 1/4 cup black beans
  • 3 tablespoons cheddar cheese, shredded, low fat
  • 1/4 cup salsa

Directions:

  1. Heat skillet over medium.  Cover pan with cooking spray.
  2. Saute peppers and onions for about 5 minutes or until cooked through.  Remove from pan.
  3. Add more cooking spray.  Place tortilla in pan and top with cheese, peppers, onions and beans.  Fold tortilla in half and cook on each side until cheese is melted and tortilla browns slightly.
  4. Top with salsa and serve.

Roast Beef Sandwich – 290 cals

  • 2 slices roast beef
  • 2 slices provolone
  • 1 teaspoon horseradish
  • 2 Boston lettuce leaves

Place one slice roast beef and one slice provolone on top of lettuce leaf. Add a dollop of horseradish and role up. Repeat with remaining ingredients.

 

Cheese & Tomato Sandwich – 400 cals

  • 2 slices whole grain bread
  • 2 slices tomato
  • 3 slices mozzarella cheese
  • 4 basil leaves
  • 1 teaspoon balsamic vinegar

Place tomatoes, mozzarella, basil and balsamic vinegar on one slice of bread and top with remaining slice.

 

Veggie Sandwich – 308 cals

  • 2 slices whole grain toast
  • 2 tablespoons hummus
  • 3 slices cucumber
  • 1 slice tomato
  • 1/4 cup shredded carrots
  • 2 tablespoons sliced olives
  • ½ cup arugula

Spread hummus on one slice of bread and top with remaining ingredients.

 

Black Bean Tortilla – 353 cals

  • ½ cup black beans
  • 1/4 cup guacamole
  • ½ cup lettuce
  • 1 whole wheat tortillas

 

1 Veggie Burger – 245 cal

  • 1 whole grain bun
  • 1 lettuce leaf
  • 1 slice tomato
  • 1 teaspoon mustard
  • 1 teaspoon ketchup

 

Tuna Sandwich – 463 cal

  • ½ can tuna
  • 1 teaspoon dijon mustard
  • 1 teaspoon mayonnaise
  • Salt and pepper
  • 1 whole wheat pita
  • 1 lettuce leaf
  • 1 slice tomato
  • 2 slices cheese

Mix together tuna, dijon, mayo, salt and pepper. Cut pita, lettuce leaf, and tomato in half.  Add tuna, lettuce, tomato and cheese to pita.

 

Tuna Sandwich – Expanded 375 cals

  • 2 ounces tuna
  • ½ cup garbanzo beans
  • 1/4 cup tomatoes, chopped
  • 1/4 cup red onion
  • 1/4 cup cucumbers
  • 1 cup boston lettuce
  • 1 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste

Mix first 5 ingredients together and place on top of lettuce. Drizzle with olive oil and vinegar. Add salt and pepper to taste.

 

Tossed Salad – 321 cal

  • 2 cups shredded romaine
  • ½ cup canned garbanzo beans
  • ½ cup sliced cucumber
  • ½ shredded cabbage
  • 2 tablespoons shredded parmesan cheese
  • 1 tablespoon balsamic vinaigrette
  • 1 multi-grain roll

 

Egg Salad Sandwich – 319 cal

Prep Time: 5 minutes

Ingredients:

  • 2 large hard-boiled eggs
  • 2 teaspoons nonfat plain yogurt
  • 1 teaspoon dijon mustard
  • 1 teaspoon relish
  • Salt & freshly ground pepper, to taste
  • 1/4 cup washed arugula
  • 2 slices whole grain bread

Instruction:

  1. Scoop out egg yolks. Place 2 yolks in a small bowl. Chop egg whites and reserve. Mash the yolks with a fork and stir in yogurt, mustard and relish. Add chopped egg whites and season  with salt and pepper.
  2. Arrange arugula on bread slice. Top with the egg salad and cover with the remaining bread    slice.

 

Chicken Salad – 328 cal

Prep Time: 15 minutes

  • 2 tablespoons nonfat plain yogurt
  • 2 teaspoon dijon mustard
  • ½ teaspoon curry powder
  • 1/4 teaspoon salt
  • 1/2 cup cooked, cubed chicken breast
  • 1/4 stalk celery, finely diced
  • 1/2 cup red grapes
  • 1 4-inch whole-wheat pita bread, cut in half
  • 1/2 cup arugula

Instructions:

  1. Combine yogurt, mustard, curry powder and salt in a large bowl. Add chicken, celery, and grapes; toss to combine.
  2. Fill each pita half with 1/2 cup chicken salad and 1/2 cup arugula.

 

Vegetable Soup – 388 cal

  • 2 cups Amy’s Kitchen lentil vegetable soup
  • 4 whole wheat crackers

 

Turkey Sandwich – 334 cal

  • 3 slices turkey
  • 1 slices cheese
  • 1 cup shredded lettuce
  • 1 teaspoon mayonnaise
  • 1 teaspoon mustard
  • 1 whole pita

 

Mixed Greens – 302 cals

  • 2 cups mixed greens
  • ½ cup shredded cabbage
  • ½ cup cucumber, chopped
  • ½ tomato, sliced
  • 3/4 cup light kidney beans
  • 3 tablespoons shredded parmesan cheese
  • 2 tablespoons low-fat dressing
  • Salt and pepper to taste

Mix all ingredients together and add dressing.  Add salt and pepper to taste

 

Black Bean Tortilla – 326 cals

  • 1/4 cup black beans, drained
  • 1/4 cup cheddar cheese
  • 1 cup spinch, raw
  • 1 whole wheat tortilla

Mix black beans and cheese together. Add pepper if desired.  Place bean and cheese mixture on whole wheat tortilla on a plate and microwave for 30 seconds to melt the cheese.  Add spinach and wrap up tortilla.

 

Tomato and Mozzarella Sandwich – 396 cals

  • 3 sliced tomato
  • 2 slices mozzarella cheese
  • 4 basil leaves, sliced
  • 2 teaspoons balsamic vinaigrette
  • 2 slices whole grain bread

Place tomato, mozzarella and basil on one side of bread.  Smear vinaigrette on other side of bread and place on top to create a sandwich.

 

Mixed Greens – 355 cals

  • 2 cups mixed greens
  • ½ cup salmon, chopped
  • ½ cup grapefruit segments
  • 1/4 avocado, diced
  • 1/4 cup red onion, sliced
  • 1 tablespoon salad dressing, oil and vinegar

Mix all ingredients together.  Add salad dressing.

 

Spinach Salad – 304 cal

  • 2 cups spinach
  • 1 radish, sliced
  • ½ cup strawberries, sliced
  • ½ cup chicken breast, cooked
  • 2 ounces goat cheese
  • 1 tablespoon balsamic vinaigrette

Mix all ingredients together.  Add dressing.

Precook chicken the night before and chill in refrigerator until needed.

 

Almond Butter Sandwich – 465 cals

  • 2 tablespoons almond butter
  • 2 teaspoons honey
  • 2 slices whole grain bread

Spread almond butter on one slice of bread and top with honey.  Add remaining slice of bread on top.

 

Caeser Salad Wrap – 251 cal

  • 2 cups romaine lettuce, chopped
  • 1/4 cup parmesan cheese
  • ½ cup tomato, chopped
  • 1 tablespoon Caeser salad dressing, lowfat
  • 1 whole wheat tortilla

Mix lettuce, cheese and tomatoes with dressing.  Place on tortilla and roll up.

 

 


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