Lunch Recipes

Chicken Pesto Panini.

Ingredients:
Cooked chicken breast, sliced
Pesto sauce
Sliced tomatoes
Fresh mozzarella cheese, sliced
Bread (such as ciabatta or focaccia)
Butter or olive oil

Instructions:
Spread pesto sauce on one side of each bread slice.
Layer sliced chicken breast, sliced tomatoes, and fresh mozzarella cheese on top of one bread slice.
Close the sandwich with the other bread slice.
Heat a panini press or a skillet over medium heat.
Spread butter or olive oil on the outside of the sandwich.
Place the sandwich in the panini press or skillet and cook until the bread is toasted and the cheese is melted.
Remove from the heat, let cool for a minute, and slice before serving.

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

• Calories: 400 kcal
• Protein: 25g
• Fat: 15g
• Carbohydrates: 40g
• Fiber: 3g
• Sugar: 4g
• Sodium: 800mg

source

Quinoa Stuffed Bell Peppers.

Ingredients:
Bell peppers (any color), halved and seeded
Cooked quinoa
Cooked black beans, drained and rinsed
Corn kernels
Chopped tomatoes
Chopped red onion
Chopped cilantro
Lime juice
Ground cumin
Salt and pepper to taste
Shredded cheese (such as cheddar or Monterey Jack)

Instructions:
Preheat the oven to 375°F (190°C).
In a bowl, combine cooked quinoa, cooked black beans, corn kernels, chopped tomatoes, chopped red onion, chopped cilantro, lime juice, ground cumin, salt, and pepper.
Stuff the halved bell peppers with the quinoa mixture.
Place the stuffed bell peppers on a baking sheet.
Sprinkle shredded cheese on top of each stuffed bell pepper.
Bake in the preheated oven for about 20-25 minutes or until the bell peppers are tender and 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 serving):

• Calories: 300 kcal
• Protein: 10g
• Fat: 8g
• Carbohydrates: 50g
• Fiber: 8g
• Sugar: 10g
• Sodium: 600mg

source

Tuna Salad Lettuce Wraps.

Ingredients:
Canned tuna, drained
Chopped celery
Chopped red onion
Chopped dill pickles
Mayonnaise
Dijon mustard
Lemon juice
Salt and pepper to taste
Lettuce leaves (such as romaine or butter lettuce)

Instructions:
In a bowl, combine canned tuna, chopped celery, chopped red onion, chopped dill pickles, mayonnaise, Dijon mustard, lemon juice, salt, and pepper.
Mix well until all the ingredients are evenly incorporated.
Spoon the tuna salad onto lettuce leaves.
Wrap the lettuce leaves around the filling to form lettuce wraps.
Secure with toothpicks if necessary and serve.

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

• Calories: 200 kcal
• Protein: 20g
• Fat: 10g
• Carbohydrates: 5g
• Fiber: 2g
• Sugar: 2g
• Sodium: 400mg

Shrimp Stir-Fry.

Ingredients:
Shrimp, peeled and deveined
Assorted vegetables (such as bell peppers, broccoli, snow peas, and carrots)
Minced garlic
Soy sauce
Sesame oil
Cornstarch
Cooked rice or noodles

Instructions:
In a bowl, combine soy sauce, sesame oil, and cornstarch to make the sauce.
Heat olive oil in a large skillet or wok over medium-high heat.
Add minced garlic and sauté for a minute until fragrant.
Add the shrimp to the skillet and cook until pink and cooked through. Remove from the skillet and set aside.
Add the assorted vegetables to the skillet and stir-fry for a few minutes until tender-crisp.
Return the shrimp to the skillet and pour the sauce over the shrimp and vegetables.
Stir-fry for another minute or until the sauce thickens and coats the shrimp and vegetables.
Serve the shrimp stir-fry over cooked rice or noodles.

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

• Calories: 250 kcal
• Protein: 20g
• Fat: 10g
• Carbohydrates: 20g
• Fiber: 5g
• Sugar: 10g
• Sodium: 600mg

source

Cauliflower Fried Rice.

Ingredients:
Cauliflower florets, riced
Chopped carrots
Peas
Diced bell peppers
Chopped green onions
Minced garlic
Soy sauce
Sesame oil
Olive oil
Eggs, beaten (optional)
Salt and pepper to taste

Instructions:
Heat olive oil in a large skillet or wok over medium-high heat.
Add minced garlic and chopped carrots to the skillet. Sauté for a few minutes until the carrots start to soften.
Add cauliflower rice, peas, diced bell peppers, and chopped green onions to the skillet. Cook for a few more minutes until the vegetables are tender.
Push the vegetables to one side of the skillet and pour the beaten eggs into the other side. Scramble the eggs until cooked.
Combine the scrambled eggs with the vegetables.
Drizzle soy sauce and sesame oil over the cauliflower rice mixture. Stir-fry for another minute to coat the ingredients with the sauce.
Season with salt and pepper to taste.
Serve the cauliflower fried rice hot.

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

• Calories: 200 kcal
• Protein: 8g
• Fat: 10g
• Carbohydrates: 20g
• Fiber: 6g
• Sugar: 5g
• Sodium: 600mg

source

Veggie Wrap.

Ingredients:
Whole wheat tortillas
Hummus
Sliced avocado
Sliced bell peppers
Shredded carrots
Sliced cucumbers
Sprouts (such as alfalfa or broccoli sprouts)
Salt and pepper to taste

Instructions:
Lay a tortilla flat on a clean surface.
Spread a layer of hummus on one side of the tortilla.
Layer sliced avocado, sliced bell peppers, shredded carrots, sliced cucumbers, and sprouts on top of the hummus.
Sprinkle salt and pepper to taste.
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: 250 kcal
• Protein: 8g
• Fat: 10g
• Carbohydrates: 35g
• Fiber: 8g
• Sugar: 5g
• Sodium: 500mg

Italian Pasta Salad.

Ingredients:
Cooked pasta (such as fusilli or penne)
Cherry tomatoes, halved
Sliced black olives
Chopped red onion
Chopped bell peppers
Sliced pepperoni or salami (optional)
Fresh mozzarella balls, halved
Chopped fresh basil
Olive oil
Red wine vinegar
Dried oregano
Salt and pepper to taste

Instructions:
In a large bowl, combine cooked pasta, cherry tomatoes, sliced black olives, chopped red onion, chopped bell peppers, sliced pepperoni or salami (if using), fresh mozzarella balls, and chopped fresh basil.
In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper to make the dressing.
Pour the dressing over the pasta salad and toss until well combined.
Adjust the seasoning if necessary and serve.

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

• Calories: 350 kcal
• Protein: 10g
• Fat: 15g
• Carbohydrates: 45g
• Fiber: 5g
• Sugar: 5g
• Sodium: 600mg

source

Chicken Fajitas.

Ingredients:
Sliced chicken breast
Sliced bell peppers (any color)
Sliced onion
Minced garlic
Ground cumin
Chili powder
Paprika
Salt and pepper to taste
Olive oil
Flour tortillas
Optional toppings: shredded cheese, salsa, guacamole, sour cream

Instructions:
In a bowl, combine ground cumin, chili powder, paprika, salt, and pepper.
Season the sliced chicken breast with the spice mixture.
Heat olive oil in a large skillet over medium-high heat.
Add minced garlic and sauté for a minute until fragrant.
Add the seasoned chicken breast to the skillet and cook until browned and cooked through.
Remove the chicken from the skillet and set aside.
In the same skillet, add sliced bell peppers and onion. Sauté until the vegetables are tender-crisp.
Return the chicken to the skillet and toss with the vegetables to combine.
Warm the flour tortillas in a separate skillet or in the microwave.
Serve the chicken fajitas in the warm tortillas with optional toppings.

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

• Calories: 350 kcal
• Protein: 25g
• Fat: 10g
• Carbohydrates: 40g
• Fiber: 5g
• Sugar: 5g
• Sodium: 600mg

source

Egg Fried Rice.

Ingredients:
Cooked rice (preferably chilled)
Cooked and cooled scrambled eggs, chopped
Chopped carrots
Peas
Chopped green onions
Minced garlic
Soy sauce
Sesame oil
Olive oil
Salt and pepper to taste

Instructions:
Heat olive oil in a large skillet or wok over medium-high heat.
Add minced garlic and chopped carrots to the skillet. Sauté for a few minutes until the carrots start to soften.
Add peas and chopped green onions to the skillet and cook for another minute.
Push the vegetables to one side of the skillet and add chilled cooked rice to the other side.
Pour soy sauce and sesame oil over the rice.
Stir-fry the rice, breaking up any clumps, until heated through and well coated with the sauce.
Add the chopped scrambled eggs to the skillet and stir-fry to combine with the rice and vegetables.
Season with salt and pepper to taste.
Serve the egg-fried rice hot.

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

• Calories: 300 kcal
• Protein: 10g
• Fat: 10g
• Carbohydrates: 40g
• Fiber: 2g
• Sugar: 2g
• Sodium: 800mg

Greek Chicken Wrap.

Ingredients:
Grilled chicken breast, sliced
Tzatziki sauce
Chopped cucumbers
Diced tomatoes
Sliced red onion
Kalamata olives
Crumbled feta cheese
Whole wheat tortillas

Instructions:
Lay a tortilla flat on a clean surface.
Spread a layer of tzatziki sauce on one side of the tortilla.
Layer sliced grilled chicken breast, chopped cucumbers, diced tomatoes, sliced red onion, Kalamata olives, and crumbled feta cheese on top of the tzatziki sauce.
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: 25g
• Fat: 15g
• Carbohydrates: 30g
• Fiber: 4g
• Sugar: 4g
• Sodium: 700mg