What should I eat for lunch

Healthy Options:

• Salads:

  • Mixed greens with grilled chicken, avocado, vegetables, and low-fat dressing
  • Tuna salad with whole-wheat bread
  • Bean and quinoa salad with salsa and lime juice

• Sandwiches:

  • Whole-wheat bread with lean protein (chicken, fish, tofu) and vegetables
  • Turkey and hummus on whole-grain wrap
  • Avocado and sprout sandwich on sourdough bread

• Soups:

  • Vegetable soup with low-sodium broth
  • Lentil soup with whole-wheat bread
  • Tomato soup with grilled cheese sandwich (on whole-wheat bread)

• Leftovers:

  • Grilled salmon with roasted vegetables
  • Chicken stir-fry with brown rice
  • Shepherd's pie with whole-wheat crust

Quick and Easy Options:

• Yogurt parfait: Plain yogurt with fruit, granola, and honey
• Smoothie: Fruit, yogurt, milk, and spinach or kale
• Hummus and crackers: Whole-wheat crackers with hummus
• Fruit and cheese: Apple slices with cheddar or brie
• Tuna and crackers: Tuna salad with whole-wheat crackers

Gourmet Options:

• Sushi: Salmon or tuna rolls with brown rice
• Falafel wrap: Whole-wheat wrap with falafel, hummus, and vegetables
• Quesadilla: Whole-wheat tortilla with grilled chicken, cheese, and vegetables
• Grilled salmon with asparagus and lemon: Grilled salmon fillet served with roasted asparagus and lemon wedges
• Pasta salad: Whole-wheat pasta with grilled vegetables, feta cheese, and olive oil dressing

Tips:

• Choose whole-wheat bread, brown rice, or quinoa instead of white counterparts.
• Include a source of lean protein (chicken, fish, tofu, beans).
• Add plenty of fruits and vegetables.
• Opt for low-fat or fat-free dressings and sauces.
• Keep portion sizes moderate.