Lunch ideas containing between 25-30 grams of protein and having between 350-450 calories. A few of the meals have even few calories.
All meals include the servings, measurements of ingredients, macronutrient breakdown, total calories and cooking instructions.
1. Meal 1: Grilled Chicken Salad
Grilled chicken breast (4 ounces)
Mixed salad greens (2 cups)
Cherry tomatoes (1/2 cup)
Cucumber slices (1/2 cup)
Red onion (2 tablespoons, thinly sliced)
Olive oil (1 tablespoon)
Balsamic vinegar (1 tablespoon)
Salt and pepper to taste
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 10 grams
Fat: Approximately 15 grams
Total calories: Approximately 300 calories
Cooking instructions: Season the chicken breast with salt and pepper, then grill it until cooked through. Let it cool, then slice it into strips. In a large bowl, combine the salad greens, cherry tomatoes, cucumber slices, and red onion. Drizzle with olive oil and balsamic vinegar, and toss to coat. Top the salad with the sliced grilled chicken.
Meal 2: Baked Lemon Herb Salmon
Salmon fillet (4 ounces)
Lemon juice (1 tablespoon)
Dried dill (1/2 teaspoon)
Garlic powder (1/2 teaspoon)
Salt and pepper to taste
Steamed broccoli (1 cup)
Quinoa (1/2 cup, cooked)
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 10 grams
Total calories: Approximately 380 calories
Cooking instructions: Preheat the oven to 400°F (200°C). Place the salmon fillet on a baking sheet lined with parchment paper. Drizzle lemon juice over the salmon, then sprinkle with dried dill, garlic powder, salt, and pepper. Bake for about 15-20 minutes until the salmon is cooked through. Serve the salmon with steamed broccoli and quinoa.
Meal 3: Turkey and Veggie Stir-Fry
Lean ground turkey (4 ounces)
Broccoli florets (1 cup)
Bell peppers (1/2 cup, sliced)
Carrots (1/2 cup, sliced)
Snow peas (1/2 cup)
Soy sauce (1 tablespoon)
Sesame oil (1 teaspoon)
Garlic (1 clove, minced)
Ginger (1/2 teaspoon, grated)
Red pepper flakes (optional)
Cooked brown rice (1/2 cup)
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 10 grams
Total calories: Approximately 370 calories
Cooking instructions: Heat sesame oil in a large skillet or wok over medium heat. Add minced garlic, grated ginger, and red pepper flakes (if desired) and sauté for 1 minute. Add ground turkey and cook until browned. Add broccoli florets, sliced bell peppers, carrots, and snow peas to the skillet and stir-fry until vegetables are tender-crisp. Stir in soy sauce and cook for an additional minute. Serve the stir-fry over cooked brown rice.
Meal 4: Egg White Omelette
Egg whites (6)
Spinach (1 cup)
Mushrooms (1/2 cup, sliced)
Red bell pepper (1/4 cup, diced)
Onion (2 tablespoons, diced)
Reduced-fat feta cheese (1 ounce)
Cooking spray
Salt and pepper to taste
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 10 grams
Fat: Approximately 5 grams
Total calories: Approximately 250 calories
Cooking instructions: In a non-stick skillet, heat cooking spray over medium heat. Add the diced onion, red bell pepper, and mushrooms and sauté until softened. In a bowl, whisk the egg whites with salt and pepper. Pour the egg whites into the skillet and let them cook until the edges start to set. Sprinkle the spinach and feta cheese over the egg whites. Fold the omelette in half and cook for a few more minutes until the cheese melts. Serve the omelette with a side of fresh fruit or whole-grain toast.
Meal 5: Shrimp Stir-Fry with Quinoa
Shrimp (4 ounces)
Broccoli florets (1 cup)
Snap peas (1/2 cup)
Carrots (1/2 cup, sliced)
Garlic (2 cloves, minced)
Low-sodium soy sauce (1 tablespoon)
Honey (1 teaspoon)
Sesame oil (1 teaspoon)
Cooked quinoa (1/2 cup)
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 5 grams
Total calories: Approximately 300 calories
Cooking instructions: Heat sesame oil in a skillet over medium heat. Add minced garlic and sauté for 1 minute. Add shrimp and cook until pink and cooked through. Add broccoli florets, snap peas, and sliced carrots to the skillet and stir-fry until vegetables are tender-crisp. In a small bowl, whisk together low-sodium soy sauce and honey. Pour the sauce over the shrimp and vegetables and cook for an additional minute. Serve the shrimp stir-fry over cooked quinoa.
These lunch ideas provide a good balance of protein, carbohydrates, and fats within your desired calorie range. Feel free to adjust the portion sizes or add additional ingredients based on your preferences and dietary needs. Enjoy!
6. Grilled Chicken and Avocado Sandwich
Grilled chicken breast (4 ounces)
Whole wheat bread (2 slices)
Avocado (1/4 medium, sliced)
Lettuce leaves
Tomato slices
Mustard or mayonnaise (optional)
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 10 grams
Total calories: Approximately 400 calories
Instructions: Toast the bread slices if desired. Layer the grilled chicken, avocado slices, lettuce leaves, and tomato slices on one slice of bread. Spread mustard or mayonnaise on the other slice of bread if desired. Press the slices together to form a sandwich.
7. Tuna Salad Wrap
Canned tuna (4 ounces, drained)
Greek yogurt (2 tablespoons)
Dijon mustard (1 teaspoon)
Celery (1/4 cup, diced)
Red onion (2 tablespoons, diced)
Whole wheat tortilla wrap
Lettuce leaves
Cucumber slices
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 5 grams
Total calories: Approximately 320 calories
Instructions: In a bowl, combine canned tuna, Greek yogurt, Dijon mustard, diced celery, and diced red onion. Mix well until well combined. Lay the whole wheat tortilla flat and spread the tuna salad mixture evenly on it. Top with lettuce leaves and cucumber slices. Roll the tortilla tightly to form a wrap.
8. Egg Salad Sandwich
Hard-boiled eggs (2, chopped)
Greek yogurt (2 tablespoons)
Dijon mustard (1 teaspoon)
Celery (1/4 cup, diced)
Green onion (2 tablespoons, chopped)
Whole grain bread (2 slices)
Lettuce leaves
Tomato slices
Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 10 grams
Total calories: Approximately 350 calories
Instructions: In a bowl, combine the chopped hard-boiled eggs, Greek yogurt, Dijon mustard, diced celery, and chopped green onion. Mix well. Toast the bread slices if desired. Spread the egg salad mixture on one slice of bread. Top with lettuce leaves and tomato slices. Place the other bread slice on top to complete the sandwich.
9. Turkey and Hummus Wrap
Lean turkey breast slices (4 ounces)
Whole wheat tortilla wrap
Hummus (2 tablespoons)
Spinach leaves
Roasted red peppers (2 tablespoons, sliced)
Red onion (2 tablespoons, thinly sliced)
Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 7 grams
Total calories: Approximately 350 calories
Instructions: Lay the whole wheat tortilla flat. Spread hummus evenly on the tortilla. Layer the lean turkey breast slices, spinach leaves, roasted red peppers, and red onion on top of the hummus. Roll the tortilla tightly to form a wrap.
10. Smoked Salmon Bagel Sandwich
Whole wheat bagel thin
Smoked salmon (2 ounces)
Cream cheese (1 tablespoon)
Red onion (2 tablespoons, thinly sliced)
Capers (1 tablespoon)
Fresh dill (1 sprig)
Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 7 grams
Total calories: Approximately 380 calories
Instructions: Slice the whole wheat bagel thin in half. Spread cream cheese on both halves. Layer the smoked salmon, thinly sliced red onion, capers, and fresh dill on one half of the bagel. Place the other half on top to complete the sandwich.
11. Caprese Panini
Whole grain bread (2 slices)
Fresh mozzarella cheese (2 slices)
Tomato slices
Fresh basil leaves
Balsamic glaze
Olive oil cooking spray
Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 10 grams
Total calories: Approximately 350 calories
Instructions: Preheat a panini press or grill pan. Assemble the sandwich by placing mozzarella cheese slices, tomato slices, and fresh basil leaves between the slices of whole grain bread. Drizzle balsamic glaze over the filling. Lightly spray the outside of the sandwich with olive oil cooking spray. Grill the sandwich in the panini press or grill pan until the cheese melts and the bread becomes crispy.
12. Turkey and Pesto Panini
Lean turkey breast slices (4 ounces)
Whole grain bread (2 slices)
Pesto sauce (1 tablespoon)
Sun-dried tomatoes (2 tablespoons, sliced)
Fresh spinach leaves
Reduced-fat provolone cheese (2 slices)
Olive oil cooking spray
Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 10 grams
Total calories: Approximately 350 calories
Instructions: Preheat a panini press or grill pan. Spread pesto sauce on one side of each bread slice. Layer turkey breast slices, sun-dried tomatoes, fresh spinach leaves, and provolone cheese between the slices of bread. Lightly spray the outside of the sandwich with olive oil cooking spray. Grill the sandwich in the panini press or grill pan until the cheese melts and the bread becomes crispy.
13. Chicken Caesar Panini
Grilled chicken breast (4 ounces)
Whole grain bread (2 slices)
Caesar dressing (2 tablespoons)
Romaine lettuce leaves
Parmesan cheese (2 tablespoons, grated)
Olive oil cooking spray
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 10 grams
Total calories: Approximately 380 calories
Instructions: Preheat a panini press or grill pan. Spread Caesar dressing on one side of each bread slice. Layer grilled chicken breast, romaine lettuce leaves, and grated Parmesan cheese between the slices of bread. Lightly spray the outside of the sandwich with olive oil cooking spray. Grill the sandwich in the panini press or grill pan until the bread becomes crispy and the filling is heated through.
14. Mediterranean Veggie Panini
Whole grain bread (2 slices)
Hummus (2 tablespoons)
Roasted red peppers (2 tablespoons, sliced)
Kalamata olives (1 tablespoon, sliced)
Fresh spinach leaves
Feta cheese (1 ounce, crumbled)
Olive oil cooking spray
Macronutrient breakdown:
Protein: Approximately 20 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 8 grams
Total calories: Approximately 320 calories
Instructions: Preheat a panini press or grill pan. Spread hummus on one side of each bread slice. Layer roasted red peppers, kalamata olives, fresh spinach leaves, and crumbled feta cheese between the slices of bread. Lightly spray the outside of the sandwich with olive oil cooking spray. Grill the sandwich in the pan
15. BBQ Chicken Panini
Grilled chicken breast (4 ounces)
Whole grain bread (2 slices)
BBQ sauce (2 tablespoons)
Red onion (2 tablespoons, thinly sliced)
Cheddar cheese (2 slices)
Olive oil cooking spray
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 10 grams
Total calories: Approximately 400 calories
Instructions: Preheat a panini press or grill pan. Spread BBQ sauce on one side of each bread slice. Layer grilled chicken breast, thinly sliced red onion, and cheddar cheese between the slices of bread. Lightly spray the outside of the sandwich with olive oil cooking spray. Grill the sandwich in the panini press or grill pan until the cheese melts and the bread becomes crispy.
Remember to adjust ingredient quantities or make any modifications to suit your taste preferences and dietary needs. Enjoy your sandwiches and paninis!
16. Greek Chickpea Salad
Canned chickpeas (1 cup, drained and rinsed)
Cucumber (1/2 medium, diced)
Cherry tomatoes (1/2 cup, halved)
Red onion (2 tablespoons, thinly sliced)
Kalamata olives (2 tablespoons, pitted and halved)
Feta cheese (1 ounce, crumbled)
Lemon juice (1 tablespoon)
Extra virgin olive oil (1 tablespoon)
Fresh parsley (1 tablespoon, chopped)
Salt and pepper to taste
Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 15 grams
Total calories: Approximately 380 calories
Instructions: In a large bowl, combine chickpeas, diced cucumber, cherry tomatoes, red onion, Kalamata olives, and crumbled feta cheese. In a separate small bowl, whisk together lemon juice, extra virgin olive oil, chopped parsley, salt, and pepper. Pour the dressing over the salad and toss to combine. Serve chilled.
17. Steak and Quinoa Salad
Sirloin steak (4 ounces, grilled and sliced)
Cooked quinoa (1 cup)
Mixed salad greens (2 cups)
Cherry tomatoes (1/2 cup, halved)
Avocado (1/4 medium, sliced)
Red bell pepper (1/4 cup, sliced)
Balsamic vinaigrette (2 tablespoons)
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 12 grams
Total calories: Approximately 400 calories
Instructions: In a large salad bowl, combine the sliced grilled sirloin steak, cooked quinoa, mixed salad greens, cherry tomatoes, avocado slices, and red bell pepper slices. Drizzle with balsamic vinaigrette and toss gently to coat. Enjoy!
18. Asian Sesame Chicken Salad
Grilled chicken breast (4 ounces, sliced)
Napa cabbage (2 cups, shredded)
Carrots (1/2 cup, shredded)
Red bell pepper (1/2 cup, thinly sliced)
Edamame beans (1/4 cup, cooked)
Scallions (2 tablespoons, chopped)
Sesame seeds (1 tablespoon)
Low-sodium soy sauce (1 tablespoon)
Rice vinegar (1 tablespoon)
Sesame oil (1 teaspoon)
Honey (1 teaspoon)
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 20 grams
Fat: Approximately 10 grams
Total calories: Approximately 300 calories
Instructions: In a large bowl, combine the sliced grilled chicken breast, shredded Napa cabbage, shredded carrots, red bell pepper slices, edamame beans, and chopped scallions. In a separate small bowl, whisk together sesame seeds, low-sodium soy sauce, rice vinegar, sesame oil, and honey. Drizzle the dressing over the salad and toss to combine. Sprinkle additional sesame seeds on top if desired.
19. Shrimp and Mango Salad
Shrimp (4 ounces, cooked and peeled)
Romaine lettuce (2 cups, chopped)
Mango (1/2 medium, diced)
Red bell pepper (1/2 cup, diced)
Red onion (2 tablespoons, thinly sliced)
Cilantro (1 tablespoon, chopped)
Lime juice (1 tablespoon)
Extra virgin olive oil (1 tablespoon)
Salt and pepper to taste
Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 8 grams
Total calories: Approximately 330 calories
Instructions: In a large salad bowl, combine the cooked shrimp, chopped romaine lettuce, diced mango, diced red bell pepper, thinly sliced red onion, and chopped cilantro. In a separate small bowl, whisk together lime juice, extra virgin olive oil, salt, and pepper. Drizzle the dressing over the salad and toss gently to coat. Serve chilled.
20. Quinoa and Avocado Salad
Cooked quinoa (1 cup)
Avocado (1/2 medium, diced)
Cherry tomatoes (1/2 cup, halved)
Cucumber (1/2 medium, diced)
Red onion (2 tablespoons, finely chopped)
Fresh cilantro (2 tablespoons, chopped)
Lime juice (1 tablespoon)
Extra virgin olive oil (1 tablespoon)
Salt and pepper to taste
Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 15 grams
Total calories: Approximately 380 calories
Instructions: In a large bowl, combine cooked quinoa, diced avocado, cherry tomatoes, diced cucumber, finely chopped red onion, and chopped cilantro. In a separate small bowl, whisk together lime juice, extra virgin olive oil, salt, and pepper. Drizzle the dressing over the salad and gently toss to combine. Serve chilled.
Feel free to adjust the ingredients and measurements according to your taste preferences. Enjoy your salads!
21. Lamb and Quinoa Salad
Lamb leg steak (4 ounces)
Cooked quinoa (1 cup)
Mixed salad greens (2 cups)
Cherry tomatoes (1/2 cup, halved)
Cucumber (1/2 medium, diced)
Red onion (2 tablespoons, thinly sliced)
Feta cheese (1 ounce, crumbled)
Fresh mint leaves (2 tablespoons, chopped)
Lemon juice (1 tablespoon)
Extra virgin olive oil (1 tablespoon)
Salt and pepper to taste
Macronutrient breakdown:
Protein: Approximately 25 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 15 grams
Total calories: Approximately 380 calories
Instructions:
Preheat a grill or grill pan over medium-high heat.
Season the lamb leg steak with salt and pepper.
Grill the lamb leg steak for about 3-4 minutes per side or until desired doneness. Let it rest for a few minutes, then slice it into thin strips.
In a large salad bowl, combine the cooked quinoa, mixed salad greens, cherry tomatoes, diced cucumber, thinly sliced red onion, crumbled feta cheese, and chopped mint leaves.
In a separate small bowl, whisk together lemon juice, extra virgin olive oil, salt, and pepper to make the dressing.
Drizzle the dressing over the salad and toss gently to coat.
Top the salad with the sliced grilled lamb leg steak.
Serve the lamb and quinoa salad immediately.
Enjoy the delicious combination of flavors in this lamb and quinoa salad!
22. Grilled Chicken Caesar Salad:
Ingredients:
Grilled chicken breast (4 ounces)
Romaine lettuce (2 cups, chopped)
Cherry tomatoes (1/2 cup, halved)
Parmesan cheese (2 tablespoons, grated)
Whole wheat croutons (1/4 cup)
Caesar dressing (2 tablespoons)
Lemon wedges (for serving, optional)
Salt and pepper to taste
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 10 grams
Fat: Approximately 12 grams
Total calories: Approximately 280 calories
Instructions:
Season the chicken breast with salt and pepper, then grill it until cooked through. Allow it to cool slightly, then slice it into thin strips.
In a large bowl, combine the chopped romaine lettuce, cherry tomatoes, grated Parmesan cheese, and whole wheat croutons.
Drizzle the Caesar dressing over the salad and toss gently to coat the ingredients evenly.
Add the sliced grilled chicken breast to the salad.
Divide the salad onto individual plates or bowls.
Serve the grilled chicken Caesar salad with lemon wedges on the side (optional), allowing individuals to squeeze fresh lemon juice over their salad for added brightness.
Enjoy your flavorful and protein-packed grilled chicken Caesar salad!
Feel free to adjust the ingredient quantities and dressing according to your taste preferences.
23. Grilled Chicken and Mixed Greens Salad:
Ingredients:
Grilled chicken breast (4 ounces)
Mixed salad greens (2 cups)
Cucumber (1/2 medium, sliced)
Cherry tomatoes (1/2 cup, halved)
Red onion (2 tablespoons, thinly sliced)
Avocado (1/4 medium, diced)
Almonds (2 tablespoons, sliced)
Lemon juice (1 tablespoon)
Extra virgin olive oil (1 tablespoon)
Dijon mustard (1 teaspoon)
Salt and pepper to taste
Macronutrient breakdown:
Protein: Approximately 30 grams
Carbohydrates: Approximately 10 grams
Fat: Approximately 15 grams
Total calories: Approximately 320 calories
Instructions:
Season the chicken breast with salt and pepper, then grill it until cooked through. Allow it to cool slightly, then slice it into thin strips.
In a large bowl, combine the mixed salad greens, sliced cucumber, cherry tomatoes, thinly sliced red onion, diced avocado, and sliced almonds.
In a small bowl, whisk together lemon juice, extra virgin olive oil, Dijon mustard, salt, and pepper to make the dressing.
Drizzle the dressing over the salad and toss gently to coat the ingredients evenly.
Add the sliced grilled chicken breast to the salad.
Divide the salad onto individual plates or bowls.
Serve the grilled chicken and mixed greens salad as a satisfying and nutritious meal.
Feel free to customize the salad by adding or substituting other vegetables, herbs, or toppings of your choice. Enjoy your flavorful and protein-rich salad!
24. Greek Yogurt Parfait:
Ingredients:
Greek yogurt (1 cup)
Fresh berries (such as strawberries, blueberries, or raspberries) (1/2 cup)
Granola (1/4 cup)
Honey (1 tablespoon)
Chia seeds (1 tablespoon, optional)
Macronutrient breakdown:
Protein: Approximately 20 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 7 grams
Total calories: Approximately 250 calories
Instructions:
In a glass or bowl, layer Greek yogurt, fresh berries, and granola.
Drizzle honey over the top for added sweetness.
If desired, sprinkle chia seeds on top for additional texture and nutrients.
Repeat the layers until all the ingredients are used.
Enjoy this creamy and nutritious Greek yogurt parfait as a satisfying snack or breakfast option.
Feel free to adjust the quantities of ingredients based on your preference or add other toppings such as nuts or coconut flakes for extra flavor and crunch.
25. Cottage Cheese and Cantaloupe Breakfast Bowl:
Ingredients:
Cottage cheese (1 cup)
Cantaloupe (1/2 medium-sized, cubed)
Fresh mint leaves (a handful, chopped)
Honey (1 tablespoon)
Almonds (2 tablespoons, sliced)
Macronutrient breakdown:
Protein: Approximately 20 grams
Carbohydrates: Approximately 30 grams
Fat: Approximately 7 grams
Total calories: Approximately 250 calories
Instructions:
In a bowl, scoop the cottage cheese and spread it evenly.
Add the cubed cantaloupe on top of the cottage cheese.
Drizzle honey over the cantaloupe and cottage cheese.
Sprinkle the chopped fresh mint leaves and sliced almonds on top.
Mix all the ingredients together gently.
Enjoy this refreshing and protein-packed cottage cheese and cantaloupe breakfast bowl.
Feel free to adjust the quantities of ingredients based on your preference. You can also add additional toppings like chia seeds or granola for extra texture and flavor.