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Lunch Recipes


Chef Salad

Chef Salad

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  • 2 cups chopped romaine lettuce
  • 1 cup chopped vegetables (cucumbers, tomatoes, mushrooms, green peppers)
  • 1/4 cup reduced-fat shredded mozzarella cheese
  • 2 oz diced lean ham
  • 1/4 cup reduced-fat Italian salad dressing
  • 1/2 cup garbanzo beans


Tuna Salad Sandwich

Tuna Salad Sandwich

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  • 2 oz canned tuna
  • 1 Tbsp. light mayonnaise
  • 1 Tbsp. pickle relish
  • 2 slices whole-wheat bread

Combine tuna, mayonnaise, and relish in a small bowl. Spoon onto one slice of bread. Cover with second slice of bread to make a sandwich.

Hearty Chili

Hearty Chili

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  • 2 oz lean ground turkey (99% fat free)
  • 2 Tbsp. diced onions
  • 2 Tbsp. chopped green peppers
  • 1 tsp. chili powder
  • 1/4 cup salsa
  • 1/4 cup tomato sauce
  • 1/2 cup kidney beans

Brown ground turkey over medium heat in a saucepan with onions and peppers. Drain excess fat. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer for 20 minutes.

Turkey Sandwich

Turkey Sandwich

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  • 2 slices whole-wheat bread
  • 2 oz deli turkey
  • 1 Tbsp. light mayonnaise
  • Lettuce and tomato slices


Grilled Chicken Salad

Grilled Chicken Salad

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  • 2 cups chopped lettuce
  • 1 cup chopped vegetables (tomatoes, carrots, green peppers, mushrooms)
  • 2 oz grilled chicken
  • 1/2 cup garbanzo beans
  • 2 Tbsp. reduced-fat salad dressing


Cobb Salad With Shrimp

Cobb Salad With Shrimp

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  • 2 cups chopped romaine lettuce
  • 5 cherry tomatoes
  • 2 Tbsp. cubed avocado
  • 1 hard-boiled egg, sliced
  • 2 oz cooked, peeled shrimp
  • Freshly ground pepper to taste
  • 2 Tbsp. low-fat blue cheese dressing

Top romaine lettuce with tomatoes, avocado, egg, and shrimp. Season with pepper and serve with low-fat blue cheese dressing.

Grilled Cheese Sandwich

Grilled Cheese Sandwich

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  • 2 slices whole-wheat bread
  • 1-1/2 oz lowfat cheese
  • 1 Tbsp. reduced-fat margarine spread


Greek Hummus Pita

Greek Hummus Pita

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  • 1 (6-inch) pita
  • 1/3 cup hummus
  • 1 cup chopped vegetables (lettuce, tomatoes, cucumbers, onions)
  • 4 large black olives, sliced
  • 1 oz reduced-fat feta cheese, crumbled
  • 1 Tbsp. reduced-fat vinaigrette dressing

Spread hummus inside pita. Stuff with vegetables, olives, and cheese. Drizzle with vinaigrette dressing.

Veggie Pita Pizza

Veggie Pita Pizza

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  • 1 (6-inch) whole-wheat pita
  • 1/4 cup tomato sauce
  • 1/4 cup reduced-fat mozzarella cheese, shredded
  • 1/2 cup mixed vegetables of choice

Place pita on a baking sheet sprayed with non-stick cooking spray. Spread tomato sauce on pita, and top with cheese and vegetables. Bake at 450°F for 7 to 9 minutes or until cheese is lightly browned.

Turkey Avocado Ranch Wrap

Turkey Avocado Ranch Wrap

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  • 1 (8-inch) whole-wheat flour tortilla
  • 2 oz sliced turkey breast
  • 1 oz reduced-fat cheese
  • 1 Tbsp. reduced-fat ranch salad dressing
  • 1/2 cup shredded lettuce
  • 1/2 cup diced tomato
  • 4 Tbsp. avocado

Spread ranch dressing on tortilla. Top with turkey, cheese, lettuce, tomato, and avocado. Roll up tortilla.

Bean Dip

Bean Dip

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  • 1/2 cup fat-free refried beans
  • 1 cup diced vegetables (tomatoes, green peppers, onions)
  • 2 Tbsp. avocado
  • 1 oz shredded reduced-fat cheddar cheese

Spread ingredients in layers in a small bowl.

Pasta Salad

Pasta Salad

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  • 2/3 cup cooked rotini pasta
  • 1/2 cup kidney beans
  • 1/2 cup chopped broccoli
  • 1/2 cup chopped carrots
  • 2 Tbsp. reduced-fat Italian dressing
  • 1 oz reduced-fat shredded cheese

Toss all ingredients to combine.

Herbed Tuna Sandwich

Herbed Tuna Sandwich

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  • 2 oz light water-packed tuna, drained
  • 1 Tbsp. light mayonnaise
  • Dash of dried basil
  • Dash of onion powder
  • 1/2-oz slice reduced-fat cheddar cheese
  • 2 slices whole-wheat bread
  • 1 lettuce leaf
  • 2 tomato slices

Combine tuna, mayonnaise, basil, and onion powder. Spread on whole-wheat bread. Add cheese, lettuce, and tomato slices.

Tuna Salad on Crackers

Tuna Salad on Crackers

Print
  • 2 oz canned tuna
  • 1 Tbsp. light mayonnaise
  • 1 Tbsp. pickle relish
  • 5 whole-wheat crackers

Combine tuna, mayonnaise, and relish in a small bowl. Spoon onto crackers.

Ham Sandwich

Ham Sandwich

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  • 2 slices whole-wheat bread
  • 2 oz lean deli ham
  • 1 lettuce leaf
  • 2 tomato slices
  • 1 Tbsp. light mayonnaise


Veggie Burger

Veggie Burger

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  • 1 vegetarian burger patty
  • 1 whole-wheat bun
  • 2 tomato slices
  • 1 lettuce leaf
  • 1 Tbsp. mayonnaise


Chopped Veggie Salad

Chopped Veggie Salad

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  • 2 cups chopped romaine lettuce
  • 1 cup chopped fresh vegetables (tomatoes, green peppers, mushrooms)
  • 2 Tbsp. part-skim shredded mozzarella cheese
  • 1/2 cup croutons
  • 2 Tbsp. reduced-fat Italian dressing


Tuna Salad Wrap

Tuna Salad Wrap

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  • 3 oz canned albacore tuna, packed in water
  • 1 Tbsp. light mayonnaise
  • 2 Tbsp. avocado
  • 1 Tbsp. sweet pickle relish
  • 1/2 cup chopped romaine lettuce
  • 1 (6-inch) flour tortilla

Stir tuna, mayonnaise, avocado, and relish until combined. Spread tuna mixture onto tortilla. Top with lettuce, and roll up.

Chocolate-Cinnamon Shake

Chocolate-Cinnamon Shake

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  • 1 Rich Chocolate Glucerna Hunger Smart Shake
  • Cinnamon to taste

Pour shake into a tall glass. Add cinnamon to taste, and stir to combine.

Veggies and Dip

Veggies and Dip

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  • 1/2 cup fresh cherry tomatoes
  • 1/2 cup fresh green peppers, sliced
  • 2 Tbsp. fat-free ranch dressing


Hummus Roll-up

Hummus Roll-up

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  • 1/3 cup prepared hummus
  • 1/3 cup each chopped cucumber, red bell pepper, and tomatoes
  • 1 cup romaine lettuce
  • 2 Tbsp. feta cheese
  • 1 (6-inch) flour tortilla

Spread hummus evenly on tortilla. Top with chopped vegetables, lettuce, and feta. Roll up.

Roast Beef Sandwich

Roast Beef Sandwich

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  • 2 slices whole-wheat bread
  • 2 oz low-fat deli roast beef
  • 1 Tbsp. light mayonnaise
  • Lettuce and 2 tomato slices


Chickpea Salad

Chickpea Salad

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  • 2 cups chopped romaine lettuce
  • 1 cup chopped fresh vegetables (tomatoes, green peppers, and mushrooms)
  • 1/2 cup chickpeas
  • 1 Tbsp. sunflower seed kernels
  • 2 Tbsp. part-skim mozzarella shredded cheese
  • 2 Tbsp. reduced-fat salad dressing


Taco Salad

Taco Salad

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  • 2 oz extra-lean ground beef
  • Taco seasoning
  • 2 cups shredded leaf lettuce
  • 1/2 cup chopped tomatoes
  • 1/2 cup black beans
  • 1 Tbsp. light sour cream
  • 1/4 cup salsa

Brown ground beef in a small skillet; drain. Add taco seasoning and 2 Tbsp. of water. Cook until seasoning is thoroughly mixed into ground beef and mixture thickens. Remove from heat; set aside. Combine lettuce, tomatoes, and black beans in a bowl. Top with meat, sour cream, and salsa.

Tuna Salad Pita

Tuna Salad Pita

Print
  • 2 oz canned albacore tuna, packed in water
  • 1 Tbsp. light mayonnaise
  • 2 Tbsp. avocado
  • 1 Tbsp. sweet pickle relish
  • 2 romaine lettuce leaves
  • 1 (6-inch) whole-grain pita

Stir tuna, mayonnaise, avocado, and relish until combined. Stuff pita with tuna mixture and lettuce.

Broccoli-and-Cheese-Stuffed Potato

Broccoli-and-Cheese-Stuffed Potato

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  • 1 medium (6-oz) potato, baked with skin
  • 1/3 cup shredded low-fat cheddar cheese
  • 1/2 cup cooked chopped broccoli
  • 2 Tbsp. light sour cream
  • Pinch of salt substitute

Split baked potato with a knife. Stuff with broccoli, cheese, and sour cream. Sprinkle with salt substitute.

Fruit Salad With Yogurt

Fruit Salad With Yogurt

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  • 1/2 banana, sliced
  • 8 small grapes
  • 1/2 cup sliced strawberries
  • 1 Tbsp. slivered almonds
  • 6 oz nonfat, reduced-sugar vanilla yogurt

Combine banana, grapes, and strawberries in a bowl. Top with yogurt and sprinkle with slivered almonds.

Berry Spinach Salad

Berry Spinach Salad

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  • 2 cups chopped fresh spinach
  • 1/2 cup sliced fresh strawberries
  • 1/3 cup fresh blueberries
  • 1 Tbsp. unsalted pecan halves
  • 2 Tbsp. blue cheese crumbles
  • 2 Tbsp. reduced-fat red wine vinaigrette dressing


Veggie Pasta Salad

Veggie Pasta Salad

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  • 1/3 cup cooked whole-wheat rotini pasta
  • 1/3 cup canned kidney beans, rinsed and drained
  • 1/3 cup chopped fresh broccoli
  • 1/4 yellow bell pepper, chopped
  • 2 Tbsp.reduced-fat Italian dressing
  • 2 Tbsp. crumbled feta cheese


Deli Chicken Sandwich

Deli Chicken Sandwich

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  • 2 slices whole-wheat bread
  • 1 oz lean deli chicken
  • 1 lettuce leaf
  • 1/2 cup alfalfa sprouts
  • 1 Tbsp. light mayonnaise


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