© 2020 by Gina Worful Nutrition, Inc. 

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Keys to a Healthy Lunch

1. Start with a whole grain and make it about 1/4 of the meal. 

Ex: whole grain or whole wheat bread, tortilla, wrap; brown rice; quinoa

2. Pick a protein and make it about 1/ 4 of the meal

Ex: Grilled chicken, seafood, turkey, tofu, beans, lentils, eggs

3. Add fruits or veggies and strive to make it about 1/2 the meal

4. Add dressing and toppings for extra flavor

Ex: salsa, mustard, a little mayo, cheese, or dressing

These are only ideas. You can always swap out different grains proteins, veggies, fruits, and toppings/dressings. 

  • Turkey, tomato, spinach, and pesto wrap

  • Smoked salmon with avocado and tomato on whole grain bread

  • Grilled shrimp or tofu, brown rice, carrots, onions, mushrooms with soy sauce

  • Chicken with whole grain pasta, zucchini, mushrooms, sundried tomatoes

  • Black beans, brown rice, avocado, tomatoes, corn, salsa, and lettuce salad

  • Hummus, red bell pepper, cucumber, carrots, avocado wrap

  • Egg salad with bell peppers, carrots, green onion, cucumber on whole grain crackers

  • Chicken, carrots, celery, provolone cheese, buffalo sauce on whole grain bread

  • Chicken, tomato, lettuce, avocado, and cheese sandwich

  • Wrap with peanut butter or almond butter, apple slices, walnuts, granola, and cinnamon 

  • Egg, avocado, and tomato sandwich

  • Spinach salad with quinoa, almonds, avocado, strawberries, and blueberries with honey mustard dressing