We all want to enjoy what we eat but can often get stuck in the rut of plain, unexciting food if we run out of lunch ideas. Greek yogurt, chicken salad, apple. Sound familiar? This means we often don’t look forward to meal time or get bored with what we’re eating. This can lead to wanting treats or snacks that we see as exciting and interesting. Or we head for store bought meals because they’re quick and easy. But these are generally full of salt, sugar and fat and low on nutrients. Instead, treat your lunches like a dinner party! Plan them out, get excited by adding your favorite ingredients and start to look forward to eating healthy, nutritious lunches.

First up is my formula for quick and easy lunches. This makes planning super easy and you can substitute whatever you have on hand. Then there’s a few other of my favorite go-to lunches.

Fancy, Easy Lunches

Here’s my “formula” for lunches and dinners that are also quick and easy.

formula

By following this breakdown of a meal, I can add a lot of variety. There are so many different versions of each of the three components that there’s almost an endless range of options you can create. It also makes it easy to avoid those foods you don’t like. Not a fan of turkey? Swap it for chicken. Prefer iceberg over baby spinach? Swap it over! A lot of my lunches are fairly plain & definitely NOT complex, BUT here are some other, more fun options that are all quick and easy! Bon appétit!

Taco Bowls

2 cups veg: 1 cup lettuce + 1 cup tomatoes & onions + 1/2 stir-fried bell pepper
4-5oz protein: 4oz grilled chicken - I like Trader Joe’s pre-grilled!
100-200 calories of fats: 1/3 cup shredded cheese
Just triple or quadruple the recipe if you’re making for a few days 🤩🙌🏼
Season with basil, oregano 🌿 salt & pepper if you like

2. Zoodles & Meatballs

🍝 2 cups veggies: 2 cups zucchini noodles - I made them from frozen pre-zoodled zoodles
🧀 100-200 calories of fats: 1/3 cup feta cheese & 1 yogurt for some extra protein on the side
🍗 4-5oz protein: 5 turkey meatballs - made from frozen!
🌱 Seasoned with basil, oregano, salt & pepper

3. Pineapple Chicken

100-200 calories of fats: 1/2 avocado - I ran out for pictures but add 1/2 avocado or 1 single-serving packet of guacamole to each!)
4-5oz protein: 4oz chicken per serving - I made this chicken in the air fryer and then added 1 Tbsp barbecue sauce to each serving)
2 cups veggies: 2 cups shredded green & purple cabbage - I bought pre-shredded cabbage from Trader Joe’s
Added 3/4 cup pineapple 🍍 tidbits (let thaw frozen frozen before adding to your lunch to make sure there won’t be extra liquid)
And! Add 2 Tbsp fat free balsamic dressing to the cabbage “salad”. I love the taste of dressing & need it for salads, but it’s not worth the 200-300 calories of normal bottled dressing or even oil & vinegar! 🥄

4. Tuna Salad

🥗 2 cups veggies: 1 cup greens + 1 1/2 cucumbers, chopped
🥜 100-200 calories of fats: 1/8 cup walnuts + 1 Tbsp regular mayo
🐟 4-5oz protein: 1/2 can tuna + 1 hard boiled egg
Also added 1/2 apple 🍎🤩

5. Shrimp & Zoodle Bake

🥒 2 cups veggies: 2 cups zoodles - I use the frozen, pre-zoodled kind from Trader Joe’s! Heat them in a pot on the stove
🧀 100-200 calories of fats: 1/3 cup shredded Parmesan cheese
🍤 4-5oz protein: About 20 frozen pre-cooked shrimp - I like the medium ones from TJs. Also stir-fry these with an oil spray on the stove top - in a different pan from the zoodles!

6. Sausage & Pepper Sheet Pan with Cauli Rice

🍚 2 cups veggies: 1 bell pepper + 1 cup pre-riced cauliflower
🧀 100-200 calories of fats: 1/3 cup shredded cheese + 2 Tbsp grated parmesan cheese
🌭 4-5oz protein: 1 sausage - I like Trader Joe’s apple chicken one

7. Lettuce Wrapped Fajitas

Think of this as a fancy version of a chicken salad sandwich!

329 calories

2 servings lettuce leaves for lettuce wraps
½ small avocado
½ red pepper
5 oz chicken breast, boneless, skinless, raw

Directions

Spray pan with an oil spray. Cook chicken for 7-8 minutes on each side. Use an instant read thermometer to make sure chicken gets to 165 degrees internally
Add in pepper (slices) for the last 5 minutes
Add chicken, peppers, and avocado slices to lettuce wraps

8. Quinoa Greek Style Bento Box

487 calories

1 serving cucumber
1 cup grape tomatoes
½ cup garbanzo beans (chickpeas), cooked
⅓ cup crumbled feta cheese
½ cup quinoa, cooked
2 Tbsp vinaigrette, less than 50 calories per 2 Tbsp
1 dash each salt, pepper, basil, oregano

Directions

Cook quinoa if not already cooked
Slice cucumber and tomatoes
Mix all ingredients together to make quinoa salad
Make only 2-3 days ahead of time to preserve freshness

9. Burrito Bowl with Black Beans

319 calories

2 cups leafy greens
4 oz chicken breast, boneless, skinless, raw
¼ salsa
½ green bell pepper
½ yellow onion
½ cup black beans, cooked

Directions

Spray a pan with an oil spray. Slice chicken into strips. Cook chicken for 6-7 minutes, turning strips over regularly. Make sure chicken gets to 165 degrees internally (use an instant-read thermometer).
While chicken is cooking, spray a second pan with an oil spray. Stir-fry veggies (sliced) for 7-8 minutes. Add in beans for the last 3-4 minutes
Combine all ingredients into a salad
No chicken? Use tofu or canned tuna.

10. Rainbow Lunchbox with Peanut Butter

463 calories

1 oz cheese, sliced cheese, full fat/ regular
1 cup baby carrots
1 cup celery stalks, cut in half
1 cup red grapes
2 Tbsp peanut butter

Directions

Cut cheese into cubes (if you want!)
Arrange ingredients in bento box or container
Roasted & salted nuts are fine. No nuts? Use a seeds. No dairy? Use more nuts or seeds.

11. Brussels Salad Box with 1/8 Cup Seeds

421 calories

2 cups Brussels sprouts - 112 calories
1 Apple, small - 77 calories
⅛ cup Sunflower seeds (cups) - 93 calories
⅓ cup Cheese, Parmesan, shaved (cups) - 111 calories
¼ tsp Salt - 0 calories
2 Tbsp Balsamic vinegar - 28 calories

Directions

Cut off Brussels’ hard ends & halve each one.
Spray pan with an oil spray.
Stir-fry Brussels for 10-15 minutes on medium-low heat.
Let cool in the refrigerator.
Chop apple.
Combine all ingredients.
Top with vinegar and seasonings.
No dairy? Use more seeds.

12. Apple & Cheese Turkey Wraps Box

489 calories

4 oz Deli slices, turkey - 120 calories
1½ oz Cheese, sliced, cheddar, full fat/ regular - 165 calories
1 Apple, small - 77 calories
⅛ cup Nuts - 100 calories
1 Bell pepper, green, medium - 27 calories

Directions

Slice apple and cheese into strips.
Make turkey wraps as shown in picture – use toothpicks if you need to. Have any extra apple slices on the side.
Slice bell pepper, have on the side with nuts.
No nuts? Use seeds. Roasted & salted nuts/ seeds is fine.
No deli turkey? Use tofurkey slices or make a bean salad with the sliced cheese and apples. No cheese? Use peanut sauce in the wraps, or dip bell peppers in a vinaigrette.
Note: When choosing deli meat, look for organic and “no nitrates” if possible.

AND!

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