Lunch Recipes

BLT Sandwich.

Ingredients:
Bacon
Lettuce
Sliced tomatoes
Mayonnaise
Bread slices

Instructions:
Cook the bacon until crispy and drain on paper towels.
Toast the bread slices.
Spread mayonnaise on one side of each bread slice.
Layer lettuce, sliced tomatoes, and bacon on one slice of bread.
Top with the second slice of bread, mayo side down.
Cut the sandwich diagonally and serve.

Nutrition Data (per serving, based on 1 sandwich):

• Calories: 400 kcal
• Protein: 15g
• Fat: 20g
• Carbohydrates: 40g
• Fiber: 3g
• Sugar: 7g
• Sodium: 800mg

source

Greek Salad.

Ingredients:
Romaine lettuce, chopped
Cucumber, diced
Kalamata olives
Cherry tomatoes, halved
Red onion, thinly sliced
Feta cheese, crumbled
Olive oil
Red wine vinegar
Dried oregano
Salt and pepper to taste

Instructions:
In a large bowl, combine the lettuce, cucumber, olives, cherry tomatoes, red onion, and feta cheese.
In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper to make the dressing.
Drizzle the dressing over the salad and toss to combine.
Add the seasoning if necessary and serve.

Nutrition Data (per serving, based on 1 serving):

• Calories: 200 kcal
• Protein: 6g
• Fat: 16g
• Carbohydrates: 9g
• Fiber: 3g
• Sugar: 5g
• Sodium: 600mg

source

Veggie Quesadilla.

Ingredients:
Flour tortillas
Shredded cheese (cheddar, mozzarella, or a blend)
Sliced bell peppers
Sliced red onions
Sliced zucchini
Olive oil
Guacamole and sour cream (optional)

Instructions:
Heat a skillet over medium heat and brush it with olive oil.
Place a tortilla in the skillet and sprinkle a layer of shredded cheese on one-half of the tortilla.
Arrange sliced bell peppers, red onions, and zucchini on top of the cheese.
Fold the tortilla in half and press it down gently with a spatula.
Cook for a few minutes on each side until the cheese is melted and the tortilla is golden brown.
Repeat the process with the remaining tortillas and filling.
Cut the quesadillas into wedges and serve with guacamole and sour cream if desired.

Nutrition Data (per serving, based on 1 quesadilla):

• Calories: 300 kcal
• Protein: 12g
• Fat: 10g
• Carbohydrates: 40g
• Fiber: 6g
• Sugar: 3g
• Sodium: 600mg

Chickpea Salad.

Ingredients:
Canned chickpeas, drained and rinsed
Diced cucumbers
Cherry tomatoes, halved
Chopped red bell pepper
Chopped red onion
Chopped fresh parsley
Lemon juice
Olive oil
Ground cumin
Salt and pepper to taste

Instructions:
In a large bowl, combine the chickpeas, cucumbers, cherry tomatoes, bell pepper, red onion, and parsley.
In a separate small bowl, whisk together lemon juice, olive oil, ground cumin, salt, and pepper to make the dressing.
Pour the dressing over the chickpea salad and toss until well coated.
Adjust the seasoning if necessary and refrigerate for about 30 minutes before serving.

Nutrition Data (per serving, based on 1 serving):

• Calories: 250 kcal
• Protein: 10g
• Fat: 8g
• Carbohydrates: 35g
• Fiber: 10g
• Sugar: 5g
• Sodium: 300mg

source

Tuna Salad Sandwich.

Ingredients:
Canned tuna, drained
Chopped celery
Chopped red onion
Chopped dill pickles
Mayonnaise
Dijon mustard
Salt and pepper to taste
Bread slices

Instructions:
In a bowl, combine the tuna, celery, red onion, pickles, mayonnaise, Dijon mustard, salt, and pepper.
Stir well until all the ingredients are evenly mixed.
Spread the tuna salad on one slice of bread and top with another slice.
Cut the sandwich in half or quarters and serve.

Nutrition Data (per serving, based on 1 sandwich):

• Calories: 350 kcal
• Protein: 20g
• Fat: 15g
• Carbohydrates: 30g
• Fiber: 5g
• Sugar: 3g
• Sodium: 600mg

source

Pita Bread Pizza.

Ingredients:
Pita bread rounds
Tomato sauce
Shredded mozzarella cheese
Sliced bell peppers
Sliced mushrooms
Sliced black olives
Dried oregano
Olive oil

Instructions:
Preheat the oven to 400°F (200°C).
Place the pita bread rounds on a baking sheet.
Spread tomato sauce evenly over each pita bread.
Sprinkle shredded mozzarella cheese on top of the sauce.
Arrange sliced bell peppers, mushrooms, and black olives over the cheese.
Sprinkle dried oregano and drizzle olive oil over the toppings.
Bake in the preheated oven for about 10-12 minutes or until the cheese is melted and bubbly.
Remove from the oven, let cool for a few minutes, and serve.

Nutrition Data (per serving, based on 1 pizza):

• Calories: 250 kcal
• Protein: 12g
• Fat: 8g
• Carbohydrates: 35g
• Fiber: 5g
• Sugar: 3g
• Sodium: 500mg

Spinach and Feta Stuffed Chicken Breast.

Ingredients:
Chicken breast
Fresh spinach leaves
Crumbled feta cheese
Garlic powder
Paprika
Salt and pepper to taste
Olive oil

Instructions:
Preheat the oven to 375°F (190°C).
Cut a pocket into the side of each chicken breast.
Stuff the pockets with fresh spinach leaves and crumbled feta cheese.
Season the chicken breasts with garlic powder, paprika, salt, and pepper.
Heat olive oil in an oven-safe skillet over medium-high heat.
Add the chicken breasts to the skillet and cook for 2-3 minutes on each side until browned.
Transfer the skillet to the preheated oven and bake for about 20 minutes or until the chicken is cooked through.
Remove from the oven, let rest for a few minutes, and serve.

Nutrition Data (per serving, based on 1 chicken breast):

• Calories: 300 kcal
• Protein: 40g
• Fat: 12g
• Carbohydrates: 5g
• Fiber: 2g
• Sugar: 2g
• Sodium: 500mg