Easy Lunch/Dinner Ideas

Deli Sandwich

Choose 1-2 slices of bread or a pita

Load up on lean meat (turkey, chicken, tuna, etc)

1-2 slices of cheese (low fat if you want lower calories)

Any type of veggies (the more the better)

Low calories dressings (mustard, honey mustard, light mayo, bolthouse dressing, oil/vinegar, etc)

Chicken Salad

3-5 oz of grilled chicken breast (home cooked, rotisserie chicken, trader joes grilled chicken slices, air fry chicken nuggets, etc)

2-3 cups mixed dark greens

1 cup other veggies (tomatoes, cucumber, peppers, etc)

1/2-1 cup fruit (optional-berries, apples, etc)

1-2 TBSP nuts or avocado (pecans, walnuts, almonds, etc)

1-2 TBSP Low Calorie Dressing (Bolthouse Dressing, Lemon Juice, Italian Dressing, Oil/Vinegar, etc)

Protein Burger

4 oz extra lean ground (or one patty) cooked

Wrap in lettuce

Add Veggies (tomato, pickles, banana peppers, onion, etc)

1 Slice cheese

Dressings (mustard, honey mustard, light mayo, ketchup, bolthouse dressing, etc)

Enjoy with fries cooked in the oven or air fryer. You can also ditch the fries and eat the burger with a bun. (or both depending on what the rest of your day of intake looks like)

Chicken or Turkey Ranch Wrap

1 whole grain tortilla (can get low carb)

3-4 oz grilled chicken breast

Add Veggies (lettuce, cucumbers, tomato, pickles, banana peppers, onion, etc)

1-2 T reduced fat ranch dressing or Bolthouse Ranch Dressing or Mix Ranch Powder in Greek Yogurt

Sashimi

3-6 oz sashimi (6 pc)

1/2-3/4 cup rice steamed

Side salad of mixed greens with asian dressing

PB&J

1 slice whole wheat bread

1 T peanut butter or almond butter

1 T all fruit preserves

1/2 cup cottage cheese, 1% OR 1 Protein Shake

Turkey Chili

1 onion
1 bell pepper
1/2 TBSP Garlic
1.5-2Ib Ground Turkey
1 can crushed tomato 28oz
2 cans of beans
2 small sweet potatoes cubed, optional
1 Chili Seasoning Packet
Cook: Sauté veggies, cook meat, throw in the rest of the ingredients & simmer for 30-90min
Option: Garnish with jalapeño, hot sauce, Greek yogurt as sour cream, cheese

Pizza

1 Whole grain English muffin, tortilla, or slice of bread

1/2-3/4 cup tomato sauce

1/4 cup mozzarella cheese

1/8 cup parmesan

3-4 oz meat (grilled chicken breast, ground beef, pepperonis, etc)

1/2-1 cup veggies (onion, peppers, tomatoes, etc)

Cook in the air fryer or toaster oven

Baked/Air Fryer Fish or Chicken Dinner

4 oz of fish (cod, tilapia, salmon) or chicken tenders

1 egg

1/4 cup seasoned flour (salt, pepper, cayenne, onion powder, etc)

1/4 cup seasoned bread crumbs

1 cup steamed or baked veggies

1/2-1 cup of rice or potatoes

Dip your meat in the flour, then scrambled egg, then Breadcrumps. Then bake or airfryer till golden and cooked through. Enjoy with veggies and rice or potatoes on the side.

Taco Meat

Sauté bell pepper, onion, & jalapeño (optional)

Once the the veggies are softened, add in the ground turkey or ground lean beef or ground chicken

Add in homemade taco seasoning or a taco seasoning packet

(Homemade: chili powder, cumin, garlic powder, paprika, oregano, cayenne, salt)

Taco Meat Meals

1. Taco Salad: Taco meat, lettuce, beans, rice, tomatoes, cheese, salsa, cheese, lime

2. Tacos: Corn tortilla or low carb tortillas, taco meat, cheese (optional), cilantro, onion, salsa, light sour cream or greek yogurt

3. Taco Bowls: Rice, beans, taco meat, veggies, salsa, cheese, light sour cream or greek yogurt

Jalapeño Popper Casserole

3-4 chicken breasts

Garlic salt

8oz light cream cheese

3-5 jalapeño

Shredded cheese

Stack in a cooking dish in order bottom to top and baked @ 375 degree for 40-45min

Protein Pasta

Ground chicken, turkey or lean beef cooked in Italian seasoning, garlic, salt and pepper

Protein or wheat pasta

Pasta sauce

Parmesan cheese

Sautéed or baked veggies and/or side salad

Shrimp Tacos

Raw deveined shrimp pan fried with cooking spray and taco seasoning

Cabbage

Sauce: greek yogurt, lime, & hot sauce (can add honey for a hint of sweetness)

Corn or low carb tortillas

Cilantro