7 Days of Lunch
From wraps and salads to soups and pasta, these lunches will easily help you meet the Recommendations for a Healthy, Balanced Diet. Great choices for adults and kids alike.
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 |  |
New Wave Chicken Salad Wraps, Pita Chips, Grapes Power Gold Smoothie 1 serving New Wave Chicken Salad Wraps 1 serving pita chips 1 cup grapes 1 serving Power Gold Smoothie |
|
469 Calories |
| Total Calories: 469 | ||
| % Fat: 11% % Saturated Fat: 2% % Carbohydrate: 79% % Protein: 15% |
Sodium: 393 mg Cholesterol: 25 mg Fiber: 6 g Vitamin A: 81% Vitamin C: 120% Calcium: 18% |
Grains: 2 ounces Vegetables: ¾ cup Fruits: 1 ½ cups Milk: ¼ cup Meat and Beans: 1 ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch #2 | |
Raisin Waldorf Salad w/Tortilla, Yogurt, Bell Pepper, Cantaloupe 1 serving Raisin Waldorf Salad 1 6” tortilla, whole-wheat 1 8oz yogurt, lowfat ½ bell pepper, sliced 1 cup cantaloupe, diced 2 cups (16oz) water |
|
496 Calories |
| Total Calories: 496 | ||
| % Fat: 17% % Saturated Fat: 7% % Carbohydrate: 64% % Protein: 22% |
Sodium: 525 mg Cholesterol: 29 mg Fiber: 5 g Vitamin A: 56% Vitamin C: 184% Calcium: 52% |
Grains: 1 ounce Vegetables: ½ cup Fruits: 1 ½ cups Milk: 1 cup Meat and Beans: 1 ounce |
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch #3 | |
Tuna Pasta Salad w/Avocado, Carrots, Cheese, Guava Juice 1 serving Tuna Pasta Salad w/Avocado 10 baby carrots 1 mozzarella cheese stick, low sodium 1 serving Guava Juice |
|
460 Calories |
| Total Calories: 460 | ||
| % Fat: 18% % Saturated Fat: 8% % Carbohydrate: 57% % Protein: 26% |
Sodium: 437 mg Cholesterol: 28 mg Fiber: 11 g Vitamin A: 137% Vitamin C: 271% Calcium: 230% |
Grains: 2 ounces Vegetables: 1 ¼ cups Fruits: ½ cup Milk: ¾ cup Meat and Beans: 1 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch #4 | |
Rainbow Veggie Pocket, Edamame 1 serving Rainbow Veggie Pocket meal 1 cup edamame cooked in pods, serve chilled |
|
563 Calories |
| Total Calories: 563 | ||
| % Fat: 27% % Saturated Fat: 4% % Carbohydrate: 56% % Protein: 24% |
Sodium: 607 mg Cholesterol: 5 mg Fiber: 26 g Vitamin A: 46% Vitamin C: 71% Calcium: 44% |
Grains: 2 ounces Vegetables: 2 ¼ cups Fruits: ½ cup Milk: 1 cup Meat and Beans: 0 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch #5 | |
Banana Dog, Tropical Fruit Snacking Cup, Celery Sticks 1 serving Banana Dog 1 serving Tropical Fruit Snacking Cup 8 celery sticks 1 cup (8oz) milk, nonfat |
|
561 Calories |
| Total Calories: 561 | ||
| % Fat: 16% % Saturated Fat: 3% % Carbohydrate: 78% % Protein: 13% |
Sodium: 381 mg Cholesterol: 5 mg Fiber: 12 g Vitamin A: 28% Vitamin C: 80% Calcium: 48% |
Grains: 1 ½ ounces Vegetables: ¾ cup Fruits: 1 ½ cups Milk: 1 cup Meat and Beans: 4 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch #6 | |
Honey-Dijon Chicken w/Peach Salsa, Mixed Berry Salad, Cornbread Muffin 1 serving Honey-Dijon Chicken w/Peach Salsa, serve cold or reheated 1 serving Mixed Berry Salad 1 cornbread muffin 1 cup (8oz) milk, nonfat |
|
603 Calories |
| Total Calories: 603 | ||
| % Fat: 20% % Saturated Fat: 4% % Carbohydrate: 52% % Protein: 30% |
Sodium: 891 mg Cholesterol: 114 mg Fiber: 11 g Vitamin A: 51% Vitamin C: 80% Calcium: 48% |
Grains: 1 ½ ounces Vegetables: ¾ cup Fruits: 1 ½ cups Milk: 1 cup Meat and Beans: 4 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Lunch #7 | |
Grandma’s Chicken Vegetable Soup, Dinner Roll, Apple 1 serving Grandma’s Chicken Vegetable Soup 1 dinner roll, whole-wheat 1 apple, sliced 1 cup (8oz) milk, nonfat |
|
491 Calories |
| Total Calories: 491 | ||
| % Fat: 10% % Saturated Fat: 3% % Carbohydrate: 59% % Protein: 33% |
Sodium: 492 mg Cholesterol: 75 mg Fiber: 10 g Vitamin A: 96% Vitamin C: 43% Calcium: 40% |
Grains: 1 ½ ounces Vegetables: 1 cup Fruits: 1 ¼ cups Milk: 1 cup Meat and Beans: 3 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.
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