Keeping it Simple Lunches

 Simple Mediterranean plate (measures per person)

• 6 cherry (not grape) tomatoes, halved
• 10-12almonds
• 1 oz feta, cubed
• 8 Kalamata olives
• 3 large or 6 small whole wheat crackers

1. Place the tomatoes, feta, and olives in 2 tbsp Italian dressing and toss
2. Serve on a plate with everything else

Tuna and Walnuts (measures per person)

• 3-4 oz small can of tuna, drained well, flaked in a bowl
• 1/2 cup chopped apple 
• 2 tbsp chopped walnuts
• 2 tbsp light mayo
• squeeze of lemon juice
• pinch black pepper

stir together and eat or scoop on whole grain crackers (4-5)

Rotisserie chicken plate (measures per person)

• 3-4 oz Rotisserie chicken, shredded
• 1/2 c cucumber slices (6-7 thin slices)
• 1/2 cup carrot sticks or baby carrots
• 2 tbsp hummus with a drizzle of evoo and lemon

Lay each item out on a plate and use the hummus as a dip

Stuffed Avocado (measures per person)

• 1 avocado, remove pit (scoop out more if need be)
• 1 pouch of salmon, flaked
• 1 tbsp plain Greek yogurt or light mayo
• 1 lemon squeezed 
• black pepper
• 1 tbsp fine chopped celery or cuke

1. Spoon half of the salmon mixture into the avocado halves
2. top with dill and EVOO, salt, and pepper

Blueberry Spinach Salad with Feta Cheese and Walnuts  (for one person)

• 1 cup fresh spinach leaves, washed and torn into pieces
• 2-3 sliced mushrooms
• 4 grape tomatoes
• 1 mini cucumber, cut into chunks (or about 2 inches worth of standard cucumber)
• 1/4 small red pepper (cut into chunks)
• 1/4 C feta cheese
• 1/2 C blueberries

Dressing

• 1tbsp olive oil
• 1 tsp vinegar
• 1 pinch dried lemon peel
• salt and pepper to taste
• 1 pinch dried tarragon

Topping

• Walnuts, raisins, pumpkin seeds, cashews, sunflower seeds (about 1tbsp altogether)

1. Wash and slice all the vegetables and add them to a large bowl.
2. Rinse the blueberries and add them.
3. Crumble the feta cheese and add it to the salad
4. Toss the salad to combine everything.
5. Make the dressing and pour it over the salad.
6. Top with whatever combination of nuts and seeds you enjoy (or have handy)

White Bean Salad with Sun-Dried Tomatoes  (for one person)

• 1/2 can of white beans 
• 1/4 cup spinach, roughly chopped
• 1 tablespoon chopped onion
• 2-3 sun-dried tomatoes (soaked in warm water) and chopped*
• 1 teaspoon vinegar
• 1 tablespoon olive oil
• pinch dried oregano
• salt and pepper to taste

1. Add all the ingredients to a bowl.
2. Stir to combine.

Legume Lunch (measures per person)

• 1/2 cup pre-cooked lentils
• 4 oz cooked, cubed chicken
• 1/2-3/4 cups shredded or chopped carrots
• Creamy Italian dressing
• Thinly sliced celery (1/2 rib)
• 1/2 cup unmarinated artichoke, sliced
• 1/4 cup chopped tomato

Mix everything and enjoy!

An Easy Lunch (measures per person)

• 4 oz slice of watermelon, no rind
• up to 3 cups mixed greens
• 1 hard-boiled egg OR 3 oz cooked chicken
• 1/2 regular English Muffin OR 1 whole 100-calorie English Muffin
• 1 tbsp lower-calorie spread and 1 tsp regular jam

1. Cut up the melon into small chunks and add to the mixed greens.
2. Top with the protein.
3. Serve the muffin on the side

Pita Lunch (measures per person)

• 1/2 pita bread
• 1/4 cup feta
• 4 large olives, chopped
• 2 tbsp Italian dressing
• 2 large sliced basil leaves
• 3 oz tuna in oil
• 1/4 cup drained, diced tomatoes

1. Mash it all together, then spread it on the pita. 
2. Add some lettuce for extra bulk.

Lighter Lunch Salad (measures per person)

• 1/4 cup drained and rinsed chickpeas
• 1/2 cup cucumber cubes
• 1 large boiled egg
• 1/3 tbsp lemon juice
• 1/4 cup cooked lentils
• 1/2 cup canned, drained mushrooms
• 4 large olives, sliced
• 1/2 cup chopped orange or yellow bell pepper
• 3 cups raw spinach or other salad greens
• Vinaigrette light dressing

1. Toss the greens with the vinaigrette, mushrooms and cucumber cubes
2. Place in the bottom of the bowl
3. Decorate the top with chickpeas, egg, lentils, bell pepper and olives in sections.
4. Squeeze a little lemon juice over the top

Healthy Sliced Chicken Sandwich (measures per person)

• 2 slices of 45-calorie bread (I use Sarah Lee 45 or similar)
• 2-4 thin slices of green apple
• 2-4 thin slices of tomato
• 1-2 lettuce leaves
• 1/2 small avocado
• 1/2 tsp dijon
• 3 oz sliced chicken breast (not deli meat)

1. Coat one side of the bread with the mustard.
2. Smash the avocado and spread it on the other side
3. Layer everything else on the avocado and top with the mustard bread.

Canned Salmon and Mashed Avocado for one person

• 6 oz drained canned salmon, flaked
•  1 ripe avocado 
• 1/2 fresh lemon
•  Pinch of sea salt and pepper

Spread on 2 slices of toast of your choice.

Lunch on the Go for one person

• 6 mozzarella balls
• 1/2 hard-boiled egg
• 2 oz chopped chicken breast
• sliced cucumber
• dip of choice
• almonds and chocolate

Pack as a lunch!

Southwestern Pinto Bean Quesadillas for THREE PEOPLE

• 1 can pinto beans, drained, reserve 1/4 of the juice
• 1 can mild enchilada sauce
• 1 cup low-fat cheddar cheese
• 6 low-carb wraps
• olive oil
• 1/2 tsp each: cumin powder, smoked paprika, oregano flakes
• 1/4 tsp salt

1. Rinse and drain pinto beans. 
2. Mash slightly.
3. Mix mashed beans with a tablespoon of enchilada sauce and a pinch of cumin.
4. Spread bean mixture onto one half of a wrap. 
5. Sprinkle with cheddar cheese.
6. Fold wrap in half and cook in a lightly oiled pan until golden brown and the cheese is melted.

Spinach & Beef Quinoa Bowl with Cheddar for THREE PEOPLE

• 1 lb ground beef
• 3 cups of frozen spinach
• 1 cup of cheddar cheese
• 1 cup cooked quinoa
• 2 tsp EVOO olive oil
• 1 tsp each: garlic, onion, cumin, chili powder
• salt and pepper to taste
• squeeze of lemon juice

1. Cook quinoa according to package directions.
2. Brown ground beef with diced onion and garlic.
3.  Season with cumin, chili powder, salt, and pepper.
4. Thaw and squeeze excess water from spinach. 
5. Add to the beef and cook until wilted.
6. Assemble bowls with quinoa, beef & spinach mixture, and top with shredded cheddar cheese. 
7. Squeeze lemon juice over the top.

Cheesy Beef & Spinach Quesadillas for THREE

• 1 lb ground beef
• 1 pack of frozen spinach, defrosted and squeezed dry
• 1 cup of cheddar cheese
•  1 can drained diced tomatoes
• 3 low-carb flour tortillas
• 1 tsp each: onion, garlic, taco seasoning
• sour cream
• salsa

1. Brown ground beef with onion and garlic; drain fat and add taco seasoning.
2. Mix in spinach and diced tomatoes.
3. Sprinkle cheddar cheese over half of a tortilla.
4. Add beef mixture and fold tortilla in half.
5. Cook in a skillet over medium heat until golden brown and cheese is melted.

BBQ Chickpea & Tomato Chili

• 2 cans of drained chick peas, smashed up but not pureed
• 2 cans diced fire-roasted tomatoes
• 1/4 cup Sweet Baby Rays barbecue sauce, low sodium/low sugar
• 1 small chopped onion
• vegetable broth
• chili powder
• cumin
• garlic
• olive oil
• 2 tbsp of tomato paste

1. Sauté diced onions and minced garlic in olive oil until softened.
2. Add diced fire-roasted tomatoes, drained chickpeas, kidney beans, vegetable broth, chili powder, and cumin.
3. Simmer for 20-25 minutes, stirring occasionally.
4. Stir in BBQ sauce during the last 5 minutes of cooking.