Lunch Recipes

 

Poultry Burrito

Tuna Salsa Wrap

Ingredients

  • 1 can water-packed tuna, drained
  • 1 whole-wheat tortilla Salsa to taste
  • Shredded carrot, lettuce, diced onions, tomatoes, or other vegetables of your choice

Preparation

Mix tuna with salsa. Heat tortilla for 10 seconds in a microwave, then place filling in tortilla and wrap.

 

Pita Steak

Chicken Gyros

Ingredients

  • 2 boneless, skinless chicken breasts
  • ¾ cup fat-free plain yogurt
  • 1 ½ teaspoons garlic powder
  • ½ teaspoon pepper Pinch of salt
  • ½ cup chopped tomato ½ cup chopped cucumber
  • 1 whole-wheat pita, cut into half

Preparation

Grill or broil two boneless skinless chicken breasts and chop into bite size pieces. Mix 3/4 cup fat free plain yogurt with 1 1/2 teaspoons garlic powder, 1/2 teaspoon pepper and a pinch of salt. Add 1/2 cup chopped tomato and 1/2 cup chopped cucumber to the yogurt mixture. Place chicken and yogurt and vegetable mixture on two pieces of pita bread. Wrap and enjoy!

 

salmon2

Open-Face Salmon Sandwich

Ingredients

  • 1/2 of a 4-ounce can salmon, drained
  • 1 tbsp fat-free mayonnaise
  • 1 tsp horseradish
  • 1 green onions, finely chopped
  • 1 tsp dried parsley
  • 1 slice whole-wheat toast In a bowl, flake salmon

Preparation

Stir in mayonnaise, horseradish, onion and parsley. Serve on a slice of whole-wheat toast.

 

Tuna Salad 2

Chicken Pita Sandwich

Ingredients

  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon pepper
  • 2 boneless, skinless chicken breasts, cubed (or leftover shredded rotisserie chicken)
  • 1 small red onion, sliced
  • 1 tomato, sliced
  • 1/2 cup plain, non-fat yogurt (Greek yogurt works well and has more protein)
  • 2 whole-wheat pitas, cut in half
  • Cooking spray

Preparation

 

Combine olive oil, lemon juice, salt, oregano, garlic and pepper in a large re-sealable plastic bag. Add chicken cubes, shake to mix and marinate in the refrigerator three hours or overnight. Spray a nonstick skillet with cooking spray, add chicken and marinade and cook over medium-high heat until chicken is no longer pink. Stuff each half of the pita bread with chicken, onion, tomato and yogurt and serve.

 

Tuna Salad

Tuna Salad

Ingredients

  • 2 (6 ounce) cans tuna, drained
  • 1 red bell pepper, finely chopped
  • 1/2 red onion, finely chopped
  • 2 stalks celery, finely chopped
  • 1/2 cup fat-free mayo, or to taste
  • 1/2 cup fat-free Greek yogurt, or to taste
  • 1 tablespoon dill pickle or sweet pickle relish
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 4 slices tomato
  • 2 pieces whole-wheat pita bread, cut in half

Preparation

 

Toss together tuna, bell pepper, onion and celery. Stir in mayo, Greek yogurt, relish, salt and pepper. Stuff each pita half with tuna mixture and a slice of tomato.

 

Pita Steak

Steak Gyros 

Ingredients

  • 1/2 pound flank steak or skirt steak, cut across the grain into 1/4-inch slices
  • 1/3 cup balsamic vinegar
  • 1 1/2 tablespoons lemon juice
  • 1 teaspoon oregano
  • 1/4 teaspoon pepper
  • 3/4 cup plain, fat-free Greek yogurt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper
  • 1/8 teaspoon salt
  • 1/2 tablespoon lemon juice
  • 1 teaspoon bottled, minced garlic
  • 1/2 cup tomato, chopped
  • 1/2 cup cucumber, chopped
  • 2 pieces whole-wheat pita bread

Preparation

 

Put the steak in a re-sealable plastic bag, and add the balsamic vinegar, lemon juice, oregano and pepper. Seal, turn occasionally and refrigerate for at least on hour. Remove steak from marinade and discard marinade. Broil or grill steak until then, let stand five minutes and then cut across the grain into 1/4-inch slices.

While steak cooks, combine yogurt, garlic powder, pepper, salt, lemon juice, garlic, tomato and cucumber a small bowl. Slice pita bread in half, and stuff each pocket with steak. Top with sauce.

 

Tuna Pasta

Tuna Pasta Salad 

Ingredients

  • 2 cans tuna in water, drained
  • 2 green onions, diced
  • 1 cup carrots, diced
  • 1 cup celery, diced
  • 1 cup cucumber, diced
  • 1 cup tomato, diced
  • 1/2 teaspoon ground pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 2 cups whole-wheat pasta
  • 1/4 cup fat-free Italian dressing
  • 1/4 cup low-fat feta cheese

Preparation

Cook pasta according to directions and drain. Mix together tuna, onions, carrots, celery, cucumber, pepper, salt, garlic powder and pasta. Stir in Italian dressing and feta cheese.

 

Recipe Taco Salad

Taco Salad

Ingredients

  • 1 onion, finely chopped
  • 1 teaspoon bottled, minced garlic
  • 1 pound lean ground turkey or lean ground beef
  • 2 tablespoons chili powder
  • 2 teaspoons cumin
  • 1/4 teaspoon crushed red pepper
  • 1 (19 ounce) can kidney beans, rinsed and drained
  • 2 cups salsa
  • 2 cups shredded lettuce
  • 2 cups tomatoes, diced
  • 1/2 cup black olives
  • 1 cup low-fat shredded Mexican cheese
  • Cooking spray

Preparation

Spray a nonstick skillet with cooking spray and sauté onion and garlic over medium high heat. Cook for about five minutes or until onion is translucent. Add the meat and cook until no longer pink. Add chili powder, cumin, red pepper, kidney beans and salsa and cook over medium heat for about five minutes. Divide lettuce and tomatoes among four plates. Add the meat mixture and top with black olives and cheese.

 

wrap

 

Albacore Lettuce Wraps

Tuna is one of those healthy items that’s found in the inner aisles of the grocery store-so venture down the aisle and pick out white albacore packed in water. This is an ultra-healthy meal that is high in protein and low in fat.
2 servings

Here’s what you need…

  • 1 can albacore chunk tuna, packed in water
  • 2 Tablespoons finely chopped white onion
  • 1/2 red bell pepper, finely chopped
  • 1/2 yellow bell pepper, finely chopped
  • 1/2 apple, finely chopped
  • 2 Tablespoons nonfat mayonnaise
  • 1 Tablespoon nonfat ranch salad dressing
  • 1 teaspoon dried dill
  • 4 large lettuce leaves, washed
  • Pepper to taste
  1. Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.
  2. Add the mayonnaise mixture to the tuna and mix until well combined.
  3. Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.

Nutritional Analysis: One serving equals: 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein.

 

lentil-soup

Easy Lentil Soup

Use this recipe for a light dinner or quick lunch. It’s easy to make, tastes delicious and is low in fat. What’s more it’s full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber.
Yield: 8 servings

Here’s what you need…

  • 1 tablespoon olive oil
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped carrot
  • 1/2 cup finely chopped celery
  • 2 teaspoons salt
  • 1 pound lentils, picked and rinsed
  • 1 cup peeled and chopped tomatoes
  • 2 quarts chicken broth, fat free, reduced sodium
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground toasted cumin
  • Optional, spoonful of fat free cottage cheese
  • Optional, dried parsley
  1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
  2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
  3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.

Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.

 

tuna-salad

Simple Tuna Salad

Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal.

Servings: 4

Here’s what you need… 

For the salad:

  • 1 green apple, chopped
  • 2 green onions, tops only, chopped
  • ¼ cup fresh parsley, chopped
  • 2 cans albacore tuna, in drained
  • 1 Tablespoon dijon mustard
  • ¼ cup coconut oil, melted
  • ¼ cup red grapes, halved
  • sea salt and pepper to taste

Instructions:

  1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves. Enjoy!

Nutritional Analysis: One serving equals: 222 calories, 16g fat, 9g carbohydrate, 19g fiber, and 14g protein.

 

veggie-salad

Everything Salad 

Here’s what you need:

  • Dark leafy greens (spinach, arugula, kale)
  • Lean protein (chicken, turkey, lamb, hard boiled egg)
  • Colorful veggies, chopped (bell peppers, tomatoes, zucchini)
  • Fresh Herbs (basil, rosemary, oregano, mint)
  • Homemade dressing (see recipe below)
  1. Raid your fridge for fresh, organic produce and lean, cooked protein. Add in some fresh veggies and chopped herbs and mix together with a simple, homemade dressing. There you have it, the perfect meal!

 

pumpkin-soup

Quick Pumpkin Soup

Made from canned, pureed pumpkin, this soup comes together in minutes and brings out the most comforting flavor of the season in a healthy, satisfying way. Enjoy!

Servings: 8

Here’s what you need…

  • 1 Tablespoon coconut oil
  • 1 yellow onion, chopped
  • 1 teaspoon garlic, minced
  • 1 Tablespoon coconut palm sugar
  • ½ teaspoon ground allspice
  • ¼ teaspoon crushed red pepper flakes
  • 2 (15oz) cans pureed pumpkin
  • 2 cups low sodium vegetable broth
  • 1 teaspoon sea salt
  • 1 (14oz) can coconut milk
  • black pepper
  • **To garnish: pepitas and sour cream

Instructions:

  1. Place the coconut oil in the bottom of a large soup pot over medium high heat. Add the onion, garlic, coconut palm sugar, allspice, and red pepper flakes. Sauté until tender, about 10 minutes.
  2. Add the pumpkin, broth and salt. Bring to a boil. Reduce the heat, cover and simmer for 30 minutes. Use an immersion blender to blend the soup until smooth. Return the soup to a simmer and add in the coconut milk. Season to taste with salt and black pepper. Garnish with pepitas and sour cream. Enjoy!

Nutritional Analysis: One serving equals: 175 calories, 13g fat, 13g carbohydrate, 5g fiber, and 3g protein.

 

quinoa-salad

Easy Green Bean, Egg and Quinoa Salad

Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!

Servings: 4

Here’s what you need…

  • 1 cup cooked red quinoa
  • 2 cups green beans, steamed and cut into 1 inch pieces
  • 1 ripe plum, thinly sliced
  • 2 hard-boiled eggs, sliced
  • 2 teaspoons sesame oil
  • 2 Tablespoons fresh lime juice
  • ½ teaspoon sea salt
  • ground black pepper

Instructions:

  1. Combine the quinoa, beans, plum and egg in a large bowl.
  2. Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein

 

chicken-salad

Mango and Black Bean Chicken Salad

Here’s a salad recipe that’s hearty, quick and satisfies even the pickiest of eaters! With tender, roasted chicken, flavorful black beans and sweet, tangy mango, this salad hits every flavor note without guilt. Whether you’re making a quick dinner, a lunch-to-go, or serving up a meal for company – this salad is truly a winner.

As another serving option, you could present the salad on large lettuce leaves or place over shredded green cabbage. Also feel free to experiment with the ingredients – swap out the black beans for your favorite type bean and switch up the protein from chicken to turkey or sausage. Enjoy!

Servings: 6

Here’s what you need…

  • 1 (15oz) can of black beans, drained and rinsed
  • 1 small mango, pitted, peeled and diced
  • 1 cup chopped roasted chicken, chopped
  • 1 Tablespoon fresh lime juice
  • ½ teaspoon crushed red pepper flakes, or more to taste
  • 1 Tablespoon fresh orange juice
  • 3 Tablespoons fresh cilantro, chopped
  • Salt and pepper, to taste
  1. Combine all of the ingredients in a large bowl and refrigerate until you’re ready to serve. Enjoy!

Nutritional Analysis: One serving equals:  287 calories, 2g fat, 24mg sodium, 44g carbohydrate, 11g fiber, and 22g protein

 

fiesta-bowl

Fiesta Bowl with BBQ Tofu

When it comes to your diet, small and steady changes made in the long term will make the biggest impact on your fat loss goals. Take this fiesta bowl, for example. We’ve taken a traditional burrito bowl and have lightened it up by using quinoa instead of rice. Feel free to top this flavorful bowl with chicken or steak, if you’d prefer rather than tofu. Enjoy!

Servings: 12

Here’s what you need…

  • 1 (14oz) extra firm tofu, pressed and sliced
  • ¼ cup BBQ sauce
  • 2 cups red quinoa, cooked
  • 1 (15oz) can black beans, drained and rinsed
  • 1 small red bell pepper, seeded and diced
  • ½ cup canned corn
  • ¼ cup goat cheese, crumbled
  • 2 Tablespoons fresh cilantro, chopped
  • 1 teaspoon olive oil
  • 1 teaspoon fresh lime juice
  • sea salt and black pepper to taste

Instructions:

  1. Preheat the oven to 350 degrees F. Lightly grease a casserole pan with olive oil. Arrange the tofu slices in a single layer in the pan and bake for 30 minutes, flipping each slice halfway through. Cover the tofu with the BBQ sauce, turning each slice to coat each side. Bake for 15 more minutes. Set aside.
  2. In a large bowl combine all of the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!

Nutritional Analysis: One serving equals: 266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g protein

 

fitness-chicken-lettuce-jpeg

Fitness Chicken Lettuce Boats

I love recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Fitness Chicken Lettuce Boats and you’ll see what I mean – the crunch, the collision of flavors and the creamy enjoyment will push all thoughts of calories and fat grams out of your mind…but rest assure that this recipe is highly healthy and will keep you on track towards your fat loss goal. Enjoy!

Servings: 6

Here’s what you need…

  • 2 small apples, cored and chopped
  • 1 Tablespoon orange juice
  • 3 cups roasted chicken, chopped
  • ¼ cup toasted walnuts, chopped
  • ¼ cup black raisins
  • 1 (4oz) can mild diced green chiles
  • ½ cup non-fat plain Greek yogurt
  • ¼ cup light, balsamic dressing
  • sea salt and black pepper to taste
  • 1 head butter lettuce
  • red grapes – optional for serving

Instructions:

  1. In a large bowl combine the chopped apples and orange juice. Mix to combine.
  2. Add the remaining ingredients (save for the lettuce and grapes) and mix well. Chill, covered, for 15 minutes or until ready to serve. Use an ice cream scoop to place the chicken salad on each lettuce leaf. Garnish the plate with red grapes and Enjoy!

Nutritional Analysis: One serving equals: 224 calories, 8g fat, 140mg sodium, 15g carbohydrate, 2g fiber, and 23g protein

salmon-salad-ct
Smoke Salmon Salad
It’s simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn’t call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat.
1 serving 

Here’s what you need…

  • 1 1/2 cups romaine lettuce, chopped
  • 1/2 cup smoked salmon
  • 1/2 of a hard boiled egg
  • 3 cherry tomatoes
  • 1 tablespoon green onion, chopped
  • 1 kalamata olive, chopped
  • 1 teaspoon dried parsley
  • Sprinkle of balsamic vinegar
  1. Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
  2. Sprinkle with parsley and balsamic vinegar.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein.

 

lentil-fruit-salad

Lentil Fruit Salad

This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
3 servings

Here’s what you need…

  • 1 cup black lentils, cooked
  • 1 medium mango, cut into 1 inch cubes
  • 1 medium tomato, chopped
  • 6 medium strawberries, chopped
  • 1 tablespoon red onion, finely chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
  2. Add balsamic vinegar to the lentils and fruit, mix until well combined.

Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.

 

20131104_FoodNetwork_Miller_S01_0042.tif

Awesome Spinach Salad

This spinach salad tastes amazing! Spinach is an extremely nutrient-dense food, so you’ll be fueling up on important vitamins and minerals as well as healthy fiber. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.

Servings: 8

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

 

 

 

 

 

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