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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).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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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