7-day Meal Plan For Lunch

Written byListonic team

Updated on Nov 22, 2024

Looking for lunch inspiration? Our 7-day meal plan for lunch brings variety and health to your midday meal. We'll show you how to prepare a week's worth of healthy meals and turn them into an easy-to-follow shopping list. Say goodbye to boring lunches!

Meal plan grocery list

Meats

Chicken

Turkey

Shrimp

Fresh grocery

Mixed greens

Cherry tomatoes

Cucumber

Avocado

Bell peppers

Lime

Spinach

Carrot sticks

Kale

Dairy & eggs

Feta cheese

Dry goods

Quinoa

Black beans

Brown rice

Chickpeas

Lentils

Bakery

Whole grain wrap

Whole grain roll

Snacks & sweets

Hummus

Olives

Spices & sauces

Balsamic vinaigrette dressing

Lemon-tahini dressing

Fish & seafood

Tuna

Meal plan overview

Looking for meal plans to inspire your lunches? Our 7-day lunch meal plan brings variety and nutrition to your midday meal. It's packed with easy, healthy options that are perfect for work or home. Thanks to its delicious recipes and easy food shopping, meal planning and meal prep will be easier than ever!

From hearty salads to warming soups, this plan keeps your lunchtime interesting and nutritious. Say goodbye to boring lunches and welcome your perfectly balanced diet!

7-day Meal Plan For Lunch exemplary product

Foods to eat

Lean Proteins: Chicken breast, turkey, tuna, or tofu for a satisfying and filling component.
Whole Grains: Brown rice, whole wheat bread, quinoa, or whole wheat pasta for sustained energy.
Vegetables: A variety of colorful vegetables, either raw, steamed, or in the form of a green salad, for essential nutrients.
Healthy Fats: Avocado, olive oil, or nuts, which are great for heart health and satiety.
Fruit: Fresh fruit like apples, berries, or a small banana for a sweet, fiber-rich treat.
Dairy or Dairy Alternatives: Low-fat yogurt, cheese, or plant-based alternatives for calcium and protein.
Hydrating Beverages: Water, herbal tea, or infused water to stay hydrated.

✅Tip

Ensure adequate calcium intake, through dairy or fortified alternatives, to support bone health.

Foods not to eat

Refined Carbohydrates: White bread, white pasta, and other processed grains that can cause energy crashes.
Fried and High-Fat Foods: Fast food, fried snacks, or heavy cream-based dishes that can lead to sluggishness.
Sugary Drinks: Sodas, sweetened teas, and energy drinks which can spike blood sugar levels.
High-Sodium Processed Foods: Deli meats, canned soups, and ready meals that can increase blood pressure and bloating.
Sweets and Pastries: Cookies, cakes, and doughnuts that offer little nutritional value and are high in sugar and fats.
Alcohol: Best avoided during the day as it can impair cognitive functions and decrease productivity.
Heavy Dairy Products: Full-fat cheese and cream which might be too heavy and lead to discomfort.

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Main benefits

The 7-Day Meal Plan For Lunch provides a variety of nutritious and satisfying options for your midday eating plan. This meal prep emphasizes a mix of proteins, whole grains, and vegetables to create balanced and flavorful lunches. The flexibility of the plan allows for customization based on dietary preferences and nutritional needs, supporting individuals in maintaining energy levels and promoting overall well-being throughout the day.

Recommended nutrient breakdown

Protein: 25%

Fat: 15%

Carbs: 50%

Fiber: 8%

Other: 2%

How to budget on this meal plan

To budget a 7-day lunch meal plan, focus on versatile and affordable ingredients. Buy bulk items like quinoa, brown rice, and black beans. Opt for seasonal produce for salads, such as mixed greens, cherry tomatoes, and cucumbers. Use proteins like chicken, turkey, and tuna across multiple meals. Incorporate leftovers, like roasted vegetables or grilled meats, into salads or wraps. Homemade dressings, like balsamic vinaigrette or lemon-tahini, can be more cost-effective than store-bought. Plan meals that use overlapping ingredients, like spinach in salads and wraps, to minimize waste and maximize value. Buying generic brands for staples like whole grain wraps and rolls can also help save money.

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Extra tips

Healthy lunchtime snacks can be both satisfying and nutritious:

Whole grain wrap with turkey and avocado
Quinoa salad with mixed vegetables and sesame seeds
Greek yogurt with protein powder and mixed berries
Vegetable soup
Hummus with carrot sticks
Almonds and raisins
Cottage cheese with pineapple
Mashed banana with dark chocolate
Sweet potato with poached egg

Drinks for a lunch diet should be hydrating and supportive of digestion. Water is the best choice for staying hydrated. Green tea can offer a mild caffeine boost and antioxidant properties. Lemon water aids digestion and adds a refreshing twist. If you prefer something sweeter, opt for fresh fruit juices or smoothies made with low-fat yogurt or almond milk for added nutrients.

Eating a well-balanced lunch is key to healthy eating and maintaining energy throughout the day. Focus on incorporating a mix of complex carbohydrates, like whole grains or sweet potatoes, for sustained energy. Add lean proteins such as grilled chicken, tofu, or fish to support muscle repair and growth. Don’t forget to include a variety of veggies for fiber and micronutrients, and a small portion of healthy fats from avocado or nuts to keep you satisfied.

Meal plan suggestion

Day 1

Lunch:Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette dressing
Calories🔥: 450
Fat💧: 20g
Carbs🌾: 20g
Protein🥩: 40g

Day 2

Lunch:Quinoa and black bean bowl with avocado, bell peppers, and a squeeze of lime
Calories🔥: 500
Fat💧: 22g
Carbs🌾: 60g
Protein🥩: 15g

Day 3

Lunch:Whole grain wrap with turkey, spinach, hummus, and a side of carrot sticks
Calories🔥: 450
Fat💧: 18g
Carbs🌾: 45g
Protein🥩: 30g

Day 4

Lunch:Chickpea and vegetable stir-fry with brown rice
Calories🔥: 500
Fat💧: 15g
Carbs🌾: 65g
Protein🥩: 20g

Day 5

Lunch:Mediterranean tuna salad with mixed greens, olives, cherry tomatoes, and feta cheese
Calories🔥: 450
Fat💧: 25g
Carbs🌾: 15g
Protein🥩: 35g

Day 6

Lunch:Spinach and kale salad with grilled shrimp and lemon-tahini dressing
Calories🔥: 480
Fat💧: 22g
Carbs🌾: 20g
Protein🥩: 35g

Day 7

Lunch:Homemade lentil soup with a side of mixed greens and a whole grain roll
Calories🔥: 500
Fat💧: 10g
Carbs🌾: 70g
Protein🥩: 25g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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