If you ate a well-balanced breakfast, your body should be sending you signals 3 to 4 hours later that it’s time to eat again.
Whether it’s the weekend and you have time to make a heartier lunch, or it’s a workday and you’re on the go, prepping a healthy lunch can be easy.
Take a look at a few of our lunch ideas, and of course, make it uniquely yours.
If It’s The Weekend And You Have Time To Spare:
- Pita Pizza
Top 2 small pitas with ½ cup sauce, 4 oz chicken and ¼ cup shredded cheese.
- Tuna Melt & Soup
Make yourself a tuna melt on an English muffin, and enjoy with ½ cup mixed fruit and a cup of vegetable soup.
- Chicken Quesadilla
Fill 2 whole wheat flour tortillas with grilled chicken, ½ oz cheese, tomatoes and spinach.
- Grilled Chicken Salad
Whip up some chicken salad with chicken, lettuce, tomatoes, 1 oz cheese, vegetables, 1 tbsp dried fruit and 2 tbsp reduced-fat ranch dressing.
- Turkey Burger
Make a turkey burger with ground turkey, 1 slice American cheese, lettuce, onion, tomato and ketchup on a sandwich thin. Enjoy with 10 homemade, fresh-cut French fries and 5 strawberries.
- Loaded Nachos
Top 10 baked tortilla chips with 2 oz lean ground beef, ¼ cup black beans, ½ oz cheese, ½ cup salsa and 2 tbsp nonfat sour cream.
- Grilled Fish Sandwich
Grill 3-4 oz tilapia, cod or other whitefish, and top with lettuce, red onion and 2 tbsp low-fat mayo on an Italian roll. Serve with a side of green beans.
- Chinese Chicken Wraps
Brown ground chicken and sauté with onion, garlic, olive oil, soy sauce, water chestnuts, green onion and 1 tbsp hoisin sauce. Serve on 3-4 butter lettuce leaves with a side of roasted carrots.
- Loaded Sweet Potato
Bake a 4 oz sweet potato with ½ cup black beans, ½ oz cheddar cheese, garlic and chives. Top with pico de gallo, 2 tbsp mashed avocado and low-fat sour cream.
- Hot Roast Beef
Pile 3-4 oz hot roast beef and 2 tbsp beef gravy on 1 slice of toast. Serve with ½ cup mashed potatoes and green beans.
If It’s A Workday And You Need A Convenient Lunch:
- Roast Beef Sandwich
Make a sandwich with roast beef and 1 oz Swiss cheese on whole wheat. Eat with a handful of cherry tomatoes and an orange.
- Roast Beef Wrap
Wrap a whole wheat tortilla with roast beef, 1 oz Swiss cheese and your favorite veggie. Enjoy with a side of grapes.
- Turkey Wrap
Wrap a whole wheat tortilla with turkey, corn, sundried tomatoes, lettuce, and shredded carrots.
- Chicken Club Wrap
Wrap a whole wheat tortilla with grilled chicken, bacon, lettuce, tomato, onion, ½ smashed avocado and 2 tbsp flavored light mayo spread.
- Egg Salad Pita
Whip up some egg salad—1 egg, 1 egg white, ½ tbsp light mayo—and enjoy on half a whole wheat pita.
- Cottage Cheese
Take ½ cup cottage cheese and add in ½ cup cantaloupe. Snack on 5-6 whole grain crackers on the side.
- Turkey Bento Box
Fill your bento box with: 1-2 oz diced turkey, 1 oz diced cheese, 6-7 cherry tomatoes, ¼ cup hummus, pepper slices, 1 oz pita chips and 9 grapes.
- Egg Bento Box
Fill your bento box with: 2 hardboiled eggs, 10 grapes, baby carrots, ¼ cup hummus and 1 oz pita chips.
- Burrito Bowl
In a bowl, mix romaine lettuce with ½ cup black beans, ½ cup rice, ½ cup corn, diced tomatoes, 2 tbsp chopped cilantro, salsa, 2 tbsp low-fat sour cream and chipotle seasoning.
- Tuna Salad
Whip up some tuna salad with low-fat mayo, ¾ cup berries and sliced cucumbers. Spread on 6 crackers.
Start your day off right with these breakfast ideas and end it on a healthy note with our dinner lists.