7 Healthy Lunch Ideas
A week’s worth of healthy lunches that’ll keep you going strong through the day. See Daily Recommendations for a Healthy, Balanced Diet
Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Meal | Ingredients | Calories/Serving | ||
Lunch #1 | Apple Turkey Gyro, Cucumber Slices, Pretzels 1 serving Apple Turkey Gyro 1 cup cucumber, sliced with skin on 1 cup multi-grain pretzels 1 cup (8oz) milk, nonfat |
464 Calories |
Total Calories: 464 | ||
% Fat: 12% % Saturated Fat: 2% % Carbohydrate: 68% % Protein: 24% |
Sodium: 369 mg Cholesterol: 25 mg Fiber: 10 g Vitamin A: 35% Vitamin C: 163% Calcium: 39% |
Grains: 3 ½ ounces Vegetables: 1 ¾ cups Fruits: ¼ cup Milk: 1 cup Meat and Beans: 1 ounce |
Meal | Ingredients | Calories/Serving | ||
Lunch #2 | Italian Pasta Salad w/Chicken, Apple 1 serving Italian Pasta Salad ½ cup chicken breast, boneless, skinless, baked, chopped 1 apple 1 cup (8oz) milk, nonfat |
407 Calories |
Total Calories: 407 | ||
% Fat: 10% % Saturated Fat: 2% % Carbohydrate: 60% % Protein: 33% |
Sodium: 606 mg Cholesterol: 62 mg Fiber: 8 g Vitamin A: 45% Vitamin C: 60% Calcium: 35% |
Grains: 1 ½ ounces Vegetables: ½ cup Fruits: 1 ¼ cups Milk: 1 cup Meat and Beans: 2 ½ ounces |
Meal | Ingredients | Calories/Serving | ||
Lunch #3 | Baked Potato Primavera w/Tuna 1 serving Baked Potato Primavera 3 oz tuna, drained 1 cup (8oz) milk, nonfat |
540 Calories |
Total Calories: 540 | ||
% Fat: 3% % Saturated Fat: 1% % Carbohydrate: 67% % Protein: 30% |
Sodium: 571 mg Cholesterol: 38 mg Fiber: 13 g Vitamin A: 202% Vitamin C: 87% Calcium: 49% |
Grains: 0 ounces Vegetables: 2 ½ cups Fruits: 0 cups Milk: 1 ¼ cups Meat and Beans: 3 ounces |
Meal | Ingredients | Calories/Serving | ||
Lunch #4 | Zesty Tomato Soup, Vegetable Quesadilla w/Black Beans 2 servings Zesty Tomato Soup 1 serving Vegetable Quesadilla ¼ cup black beans, drained, rinsed 1 cup (8oz) milk, nonfat |
447 Calories |
Total Calories: 447 | ||
% Fat: 11% % Saturated Fat: 5% % Carbohydrate: 67% % Protein: 26% |
Sodium: 668 mg Cholesterol: 17 mg Fiber: 9 g Vitamin A: 71% Vitamin C: 205% Calcium: 87% |
Grains: ½ ounce Vegetables: 2 ½ cups Fruits: 0 cups Milk: 2 ¼ cups Meat and Beans: 0 ounces |
Meal | Ingredients | Calories/Serving | ||
Lunch #5 | Mushroom Barley Soup, Turkey & Apple Panini 1 serving Mushroom Barley Soup 1 serving Turkey & Apple Panini 2 cups (16oz) water |
510 Calories |
Total Calories: 510 | ||
% Fat: 27% % Saturated Fat: 11% % Carbohydrate: 45% % Protein: 31% |
Sodium: 701 mg Cholesterol: 78 mg Fiber: 12 g Vitamin A: 52% Vitamin C: 23% Calcium: 31% |
Grains: 3 ounces Vegetables: 1 cup Fruits: 1 cup Milk: ¾ cup Meat and Beans: 4 ½ ounces |
Meal | Ingredients | Calories/Serving | ||
Lunch #6 | Mandarin Orange & Spinach Salad w/Quinoa & Chicken, Greek Yogurt w/Berries 1 serving Mandarin Orange & Spinach Salad w/Quinoa 3 oz cooked chicken breast, boneless, skinless 1 – 6oz Greek yogurt, plain, nonfat ½ cup mixed berries 2 cups (16oz) water |
509 Calories |
Total Calories: 509 | ||
% Fat: 23% % Saturated Fat: 3% % Carbohydrate: 35% % Protein: 43% |
Sodium: 623 mg Cholesterol: 74 mg Fiber: 41 g Vitamin A: 21% Vitamin C: 73% Calcium: 29% |
Grains: ½ ounce Vegetables: ¾ cup Fruits: ¾ cup Milk: ¾ cup Meat and Beans: 3 ounces |
Meal | Ingredients | Calories/Serving | ||
Lunch #7 | Spinach Potato Pancakes, Vegetable Frittata, Dinner Roll 1 serving Spinach Potato Pancakes 1 serving Vegetable Frittata 1 whole-wheat dinner roll 1 cup (8oz) orange juice |
407 Calories |
Total Calories: 407 | ||
% Fat: 17% % Saturated Fat: 4% % Carbohydrate: 69% % Protein: 18% |
Sodium: 730 mg Cholesterol: 52 mg Fiber: 8 g Vitamin A: 20% Vitamin C: 21% Calcium: 18% |
Grains: 2 ounces Vegetables: 1 ½ cups Fruits: 1 cup Milk: ¼ cup Meat and Beans: 1 ½ ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
Back to Menu
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables