Lunch Recipes
15 satisfying lunch recipes to power through your day. Each recipe includes complete nutrition data, prep times, and ingredient breakdowns.
Chicken Caesar Salad
Classic Caesar with grilled chicken and parmesan.
Ingredients:
- Chicken breast- 150g248 cal
- Romaine lettuce- 150g25 cal
- Parmesan- 30g129 cal
- Caesar dressing- 2 tbsp150 cal
Turkey & Avocado Sandwich
Whole grain sandwich with lean turkey and avocado.
Ingredients:
- Whole wheat bread- 2 slices160 cal
- Turkey breast- 100g150 cal
- Avocado- 50g80 cal
- Lettuce & tomato- 80g18 cal
Quinoa Power Bowl
Quinoa bowl with roasted vegetables and chickpeas.
Ingredients:
- Quinoa (cooked)- 150g180 cal
- Chickpeas- 100g164 cal
- Sweet potato- 150g129 cal
- Tahini dressing- 2 tbsp178 cal
Tuna Salad Wrap
Whole wheat wrap with protein-packed tuna salad.
Ingredients:
- Tuna (canned)- 150g165 cal
- Whole wheat tortilla- 1 large170 cal
- Greek yogurt- 50g30 cal
- Mixed greens- 80g20 cal
Grain Bowl with Chicken
Brown rice bowl with grilled chicken and vegetables.
Ingredients:
- Brown rice (cooked)- 150g164 cal
- Chicken breast- 120g198 cal
- Broccoli- 150g51 cal
- Teriyaki sauce- 2 tbsp60 cal
Mediterranean Wrap
Hummus wrap with feta, cucumber, and tomatoes.
Ingredients:
- Whole wheat tortilla- 1 large170 cal
- Hummus- 80g140 cal
- Feta cheese- 40g107 cal
- Vegetables- 150g40 cal
Salmon Salad
Mixed greens with baked salmon and lemon vinaigrette.
Ingredients:
- Salmon fillet- 150g275 cal
- Mixed greens- 150g38 cal
- Cherry tomatoes- 100g18 cal
- Olive oil dressing- 1 tbsp120 cal
Veggie Burger
Plant-based burger with whole wheat bun and toppings.
Ingredients:
- Veggie patty- 1 patty180 cal
- Whole wheat bun- 1 bun140 cal
- Avocado- 40g64 cal
- Lettuce & tomato- 80g18 cal
Egg Salad Sandwich
Protein-rich egg salad on whole grain bread.
Ingredients:
- Eggs (hard-boiled)- 3 large216 cal
- Whole wheat bread- 2 slices160 cal
- Greek yogurt- 40g24 cal
- Lettuce- 50g8 cal
Chicken Pesto Pasta
Whole wheat pasta with chicken and basil pesto.
Ingredients:
- Whole wheat pasta- 80g280 cal
- Chicken breast- 120g198 cal
- Pesto sauce- 3 tbsp180 cal
- Cherry tomatoes- 100g18 cal
Greek Salad with Chicken
Traditional Greek salad topped with grilled chicken.
Ingredients:
- Chicken breast- 120g198 cal
- Mixed greens- 150g38 cal
- Feta cheese- 40g107 cal
- Olives & dressing- 50g80 cal
Burrito Bowl
Deconstructed burrito with rice, beans, and toppings.
Ingredients:
- Brown rice (cooked)- 150g164 cal
- Black beans- 150g180 cal
- Chicken breast- 80g132 cal
- Avocado & salsa- 80g80 cal
Caprese Sandwich
Fresh mozzarella, tomato, and basil on ciabatta.
Ingredients:
- Ciabatta bread- 100g260 cal
- Fresh mozzarella- 80g224 cal
- Tomato- 150g27 cal
- Basil & balsamic- 20g15 cal
Shrimp Salad
Light salad with grilled shrimp and citrus dressing.
Ingredients:
- Shrimp- 180g180 cal
- Mixed greens- 150g38 cal
- Avocado- 40g64 cal
- Citrus dressing- 2 tbsp60 cal
Falafel Pita
Whole wheat pita stuffed with falafel and tahini.
Ingredients:
- Whole wheat pita- 1 large170 cal
- Falafel- 4 pieces240 cal
- Tahini- 2 tbsp178 cal
- Vegetables- 100g30 cal
Frequently Asked Questions
How many calories should lunch have?
A healthy lunch typically contains 400-600 calories, depending on your daily needs. These recipes range from 285-485 calories, perfect for balanced midday nutrition.
Can I meal prep these lunch recipes?
Yes! Most lunch recipes store well. Grain bowls, salads (dressing separate), and wraps can be prepped for 3-4 days. Keep ingredients separate when possible for best freshness.