Meal Plan For Lunch

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 lunches and turn them into an easy shopping list. Say goodbye to boring lunches!

Meal plan grocery list

Meats

Chicken

Turkey

Tuna

Shrimp

Fresh grocery

Mixed greens

Cherry tomatoes

Cucumber

Avocado

Bell peppers

Lime

Spinach

Carrot sticks

Olives

Kale

Dry goods

Quinoa

Black beans

Brown rice

Chickpeas

Lentils

Bakery

Whole grain wrap

Whole grain roll

Dairy & eggs

Feta cheese

Spices & sauces

Balsamic vinaigrette dressing

Lemon-tahini dressing

Meal plan overview

Looking for lunch inspiration? 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.

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

Foods to eat

Lean Proteins: Chicken breast, turkey, tuna, or tofu for a satisfying and filling component.
Whole Grains: Brown rice, whole grain bread, quinoa, or whole wheat pasta for sustained energy.
Vegetables: A variety of colorful vegetables, either raw, steamed, or roasted, 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

Opt for balanced meals with a good mix of protein, healthy fats, and complex carbohydrates to maintain energy levels throughout the day.

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 Meal Plan For Lunch provides a variety of nutritious and satisfying options for midday meals. This plan 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: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

To budget this lunch-focused meal plan, buy bulk items like quinoa, brown rice, and lentils. Opt for seasonal produce like mixed greens, tomatoes, and cucumbers for savings. Use versatile ingredients like chicken and turkey in multiple meals. Prepare homemade dressings like balsamic vinaigrette and lemon-tahini to cut costs. Choose canned or frozen options for items like chickpeas, black beans, and tuna for affordability. Incorporate plant-based proteins like lentils and chickpeas as cost-effective alternatives to shrimp and feta cheese. Plan meals around weekly sales and store promotions.

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Extra tips

Light and nutritious snacks to enjoy around lunchtime:

Tomato and mozzarella slices with basil
Vegetable soup
Grilled chicken strips with tzatziki sauce
Mixed berry fruit salad
Caprese salad skewers
Tuna and avocado lettuce wraps
Rice cakes with cottage cheese and tomato

For a nutritious lunch, choosing the right beverages can enhance health benefits. Water, plain or infused with fruits like lemon or berries, is ideal for hydration. Green tea, with its metabolism-boosting properties, complements a midday meal. For a protein boost, a small glass of skim milk or a plant-based alternative is beneficial. Fresh vegetable juices provide essential nutrients and fiber.

A nutritious lunch sets the tone for the afternoon. Include a mix of high-fiber vegetables for sustained energy and digestive health. Lean proteins like chicken or chickpeas help stave off hunger and maintain muscle mass. Whole grains or starchy vegetables provide a solid energy base. Adding healthy fats like those found in olive oil or nuts can keep you satisfied longer and support overall health.

Meal plan suggestion

Day 1

Lunch:Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette dressing
Calories🔥: 400
Fat💧: 20g
Carbs🌾: 30g
Protein🥩: 35g

Day 2

Lunch:Quinoa and black bean bowl with avocado, bell peppers, and a squeeze of lime
Calories🔥: 450
Fat💧: 18g
Carbs🌾: 50g
Protein🥩: 15g

Day 3

Lunch:Whole grain wrap with turkey, spinach, hummus, and a side of carrot sticks
Calories🔥: 400
Fat💧: 14g
Carbs🌾: 40g
Protein🥩: 30g

Day 4

Lunch:Chickpea and vegetable stir-fry with brown rice
Calories🔥: 450
Fat💧: 16g
Carbs🌾: 55g
Protein🥩: 15g

Day 5

Lunch:Mediterranean tuna salad with mixed greens, olives, cherry tomatoes, and feta cheese
Calories🔥: 400
Fat💧: 22g
Carbs🌾: 20g
Protein🥩: 30g

Day 6

Lunch:Spinach and kale salad with grilled shrimp and lemon-tahini dressing
Calories🔥: 420
Fat💧: 18g
Carbs🌾: 25g
Protein🥩: 35g

Day 7

Lunch:Homemade lentil soup with a side of mixed greens and a whole grain roll
Calories🔥: 400
Fat💧: 10g
Carbs🌾: 55g
Protein🥩: 20g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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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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