Lunch Recipes

Mexican Quinoa Bowl.

Ingredients:
Cooked quinoa
Black beans drained and rinsed
Corn kernels
Diced tomatoes
Diced avocado
Chopped cilantro
Lime juice
Cumin
Chili powder
Salt and pepper to taste

Instructions:
In a bowl, combine cooked quinoa, black beans, corn kernels, diced tomatoes, diced avocado, and chopped cilantro.
In a separate small bowl, whisk together lime juice, cumin, chili powder, salt, and pepper to make the dressing.
Drizzle the dressing over the quinoa bowl and toss until well combined.
Adjust the seasoning if necessary and serve.

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

• Calories: 400 kcal
• Protein: 15g
• Fat: 12g
• Carbohydrates: 60g
• Fiber: 10g
• Sugar: 5g
• Sodium: 600mg

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Egg Salad Sandwich.

Ingredients:
Hard-boiled eggs, chopped
Chopped celery
Chopped green onions
Mayonnaise
Dijon mustard
Salt and pepper to taste
Bread slices

Instructions:
In a bowl, combine the chopped hard-boiled eggs, celery, green onions, mayonnaise, Dijon mustard, salt, and pepper.
Mix well until all the ingredients are evenly incorporated.
Spread the egg salad on one slice of bread and top with another slice.
Cut the sandwich into halves or quarters and serve.

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

• Calories: 300 kcal
• Protein: 15g
• Fat: 20g
• Carbohydrates: 15g
• Fiber: 2g
• Sugar: 3g
• Sodium: 400mg

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Veggie Stir-Fry.

Ingredients:
Assorted vegetables (such as bell peppers, broccoli, carrots, and snap peas)
Sliced mushrooms
Minced garlic
Soy sauce
Sesame oil
Honey or maple syrup
Cornstarch
Cooked rice or noodles

Instructions:
Heat sesame oil in a large skillet or wok over medium-high heat.
Add minced garlic and sauté for a minute until fragrant.
Add the assorted vegetables and sliced mushrooms to the skillet and stir-fry for a few minutes until tender-crisp.
In a small bowl, whisk together soy sauce, honey or maple syrup, and cornstarch to make the sauce.
Pour the sauce over the vegetables and stir-fry for another minute until the sauce thickens.
Serve the stir-fried vegetables over cooked rice or noodles.

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

• Calories: 150 kcal
• Protein: 5g
• Fat: 8g
• Carbohydrates: 15g
• Fiber: 5g
• Sugar: 7g
• Sodium: 400mg

Chicken Caesar Salad.

Ingredients:
Grilled or cooked chicken breast, sliced
Romaine lettuce, torn into bite-sized pieces
Croutons
Grated Parmesan cheese
Caesar dressing

Instructions:
In a large bowl, combine the torn romaine lettuce, croutons, and grated Parmesan cheese.
Add the sliced grilled chicken breast to the bowl.
Drizzle Caesar dressing over the salad and toss until well coated.
Adjust the dressing amount according to your preference.
Serve the chicken Caesar salad as a main course.

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

• Calories: 350 kcal
• Protein: 30g
• Fat: 20g
• Carbohydrates: 10g
• Fiber: 2g
• Sugar: 2g
• Sodium: 800mg

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Lentil Soup.

Ingredients:
Dried lentils
Chopped onion
Minced garlic
Chopped carrots
Chopped celery
Vegetable or chicken broth
Dried herbs (such as thyme, oregano, or bay leaves)
Salt and pepper to taste

Instructions:
Rinse the lentils under cold water.
In a large pot, heat olive oil over medium heat.
Add the chopped onion, minced garlic, carrots, and celery to the pot. Sauté for a few minutes until the vegetables soften.
Add the rinsed lentils, vegetable or chicken broth, dried herbs, salt, and pepper to the pot.
Bring the soup to a boil, then reduce the heat to low and simmer for about 25-30 minutes until the lentils are tender.
Remove any bay leaves if used.
Adjust the seasoning if necessary and serve the lentil soup hot.

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

• Calories: 250 kcal
• Protein: 15g
• Fat: 2g
• Carbohydrates: 45g
• Fiber: 15g
• Sugar: 5g
• Sodium: 600mg

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Turkey and Avocado Wrap.

Ingredients:
Sliced turkey breast
Sliced avocado
Sliced tomatoes
Spinach or lettuce leaves
Mayonnaise
Whole wheat tortillas

Instructions:
Lay a tortilla flat on a clean surface.
Spread mayonnaise on one side of the tortilla.
Layer sliced turkey breast, avocado, sliced tomatoes, and spinach or lettuce leaves on top of the mayonnaise.
Roll the tortilla tightly to form a wrap.
Cut the wrap diagonally into halves and serve.

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

• Calories: 350 kcal
• Protein: 20g
• Fat: 15g
• Carbohydrates: 35g
• Fiber: 8g
• Sugar: 3g
• Sodium: 600mg

Greek Pasta Salad.

Ingredients:
Cooked pasta (such as penne or fusilli)
Chopped cucumbers
Cherry tomatoes, halved
Kalamata olives
Diced red onion
Crumbled feta cheese
Olive oil
Red wine vinegar
Dried oregano
Salt and pepper to taste

Instructions:
In a large bowl, combine the cooked pasta, chopped cucumbers, cherry tomatoes, kalamata olives, diced red onion, and crumbled 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 pasta 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: 350 kcal
• Protein: 12g
• Fat: 10g
• Carbohydrates: 50g
• Fiber: 5g
• Sugar: 5g
• Sodium: 500mg

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Veggie Burger.

Ingredients:
Veggie burger patties (store-bought or homemade)
Burger buns
Lettuce leaves
Sliced tomatoes
Sliced red onions
Pickles
Condiments of your choice (mayonnaise, ketchup, mustard)

Instructions:
Cook the veggie burger patties according to the package instructions or your homemade recipe.
Toast the burger buns if desired.
Place a cooked veggie burger patty on the bottom half of each bun.
Layer lettuce leaves, sliced tomatoes, sliced red onions, and pickles on top of the patty.
Add condiments of your choice.
Top with the other half of the bun and serve.

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

• Calories: 200 kcal
• Protein: 10g
• Fat: 8g
• Carbohydrates: 20g
• Fiber: 8g
• Sugar: 2g
• Sodium: 400mg

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Shrimp and Avocado Salad.

Ingredients:
Cooked shrimp, peeled and deveined
Chopped avocado
Chopped cucumber
Sliced cherry tomatoes
Chopped red onion
Chopped cilantro
Lime juice
Olive oil
Salt and pepper to taste

Instructions:
In a bowl, combine the cooked shrimp, chopped avocado, chopped cucumber, sliced cherry tomatoes, chopped red onion, and chopped cilantro.
In a separate small bowl, whisk together lime juice, olive oil, salt, and pepper to make the dressing.
Drizzle the dressing over the salad and toss until well combined.
Adjust the seasoning if necessary and serve.

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

• Calories: 250 kcal
• Protein: 20g
• Fat: 15g
• Carbohydrates: 10g
• Fiber: 6g
• Sugar: 2g
• Sodium: 400mg

Hawaiian Pizza.

Ingredients:
Pizza dough (store-bought or homemade)
Pizza sauce
Shredded mozzarella cheese
Sliced ham or Canadian bacon
Pineapple chunks
Red onion slices (optional)
Olive oil
Dried oregano

Instructions:
Preheat the oven to the temperature specified on the pizza dough package or recipe.
Roll out the pizza dough on a lightly floured surface to your desired thickness.
Place the rolled dough on a pizza stone or baking sheet.
Spread pizza sauce evenly over the dough, leaving a small border around the edges.
Sprinkle shredded mozzarella cheese over the sauce.
Top with sliced ham or Canadian bacon, pineapple chunks, and red onion slices if desired.
Drizzle a little olive oil over the toppings and sprinkle dried oregano.
Bake in the preheated oven for the recommended time until the crust is golden and the cheese is melted and bubbly.
Remove from the oven, let cool for a few minutes, and slice before serving.

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

• Calories: 290 kcal
• Protein: 12g
• Fat: 11g
• Carbohydrates: 36g
• Fiber: 2g
• Sugar: 8g
• Sodium: 550mg