Here’s my go-to formula for lunches & dinners

• 2 cups non-starchy vegetables (about 50 calories)

• 1 “regular” serving of protein (about 150 calories)

• 100-200 calories of fats

A lot of my lunches are fairly plain & definitely NOT complex, BUT here are some other, more fun options!

1. 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. DIY Poke Bowls

• 🥒 2 cups veggies: 2 small cucumbers, sliced

• 🥑 100-200 calories of fats: 1/2 small avocado

• 🐟 4-5oz protein: 2oz smoked salmon + 1/2 cup cooked, shelled edamame – I boiled the frozen Trader Joe’s kind!

• Made it with 1/2 cup cooked rice! 🍚 and topped with 1 Tbsp sesame seeds and 2 Tbsp low sodium soy sauce🥄

8. Mediterranean Bowls

• 🍅 2 cups veggies: 1 tomato + 1 cucumber, chopped + seasoned with basil, oregano, salt & pepper

• 🧀 100-200 calories of fats: 1/4 cup feta cheese + 1/3 cup olives

• 🍗 4-5oz protein: 4oz chicken – I like the pre-grilled strips from Trader Joe’s!

9. Chicken, Rice & Tzatziki

• 🍅 2 cups veggies: 2 cups cherry tomatoes – 1 cup is pictured here but you make it correctly with 2 cups

• 🧀 100-200 calories of fats: 1 serving tzatziki

• 🍗 4-5oz protein: 4oz chicken – I like the pre-grilled strips from Trader Joe’s! Can you tell? I think I talk about it on repeat haha!

10. Collard Wrap Sandwiches

• Ingredients for 2 wraps (1 serving)

• 4 collard greens leaves (2 per wrap)

• 4 oz shredded chicken (you can make this in the stove or in the Instant Pot)

• 1/2 cup shredded carrots (1/4 cup per wrap)

• 1/2 avocado (half per wrap)

• Dip these in peanut sauce to add some extra filling fat 🤤 I love the Trader Joe’s & Whole Foods ones!

11. Pesto Chicken Lettuce Wraps

• Protein: 4 oz grilled chicken

• Fats: 1/8 cup pesto

• Veggies: 1 cup tomatoes, chopped + 1 cucumber, sliced + 2 large lettuce leaves

• Fruit: 1 apple – I stick with 1 fruit per day!

12. Guacamole & Turkey Bento Boxes

• Protein: 4 oz turkey deli slices

• Fats: 1 guacamole packet to-go and 1 string cheese

• Veggies: 1 cup baby carrots & 1 cucumber, sliced

13. Caprese Bites Lunches

• Protein & Fat: 3 oz mini mozz balls

• Veggies: 2 cups cherry or grape tomatoes

• Stick with toothpicks & dip in balsamic vinegar or glaze!

14. Pistachios, Eggs, and Round Wax Cheese Bento Box

• Protein: 2 hard boiled eggs

• Fat: 1 round wax cheese + 1/4 cup in-shell pistachios

• Veggies: 1 cup baby carrots + 1 cucumber, sliced

• Swap out nuts for a to-go guac if you prefer!

AND!

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