7 Hearty Lunches
Make and take these filling lunches for the week. They will fill you up and keep you going strong for the rest of the day. For ease, make some of these recipes for dinner and take as leftovers the next 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
| Lunch |  |
Ingredients | |
Calories/Serving |
| Day 1 |  |
Southwestern Coleslaw w/Grilled Chicken, Grapes 1 serving Southwestern Coleslaw 3 oz grilled chicken breast, sliced 1 cup grapes 1 cup (8oz) milk, nonfat |
|
401 Calories |
| Total Calories: 401 | ||
| % Fat: 14% % Saturated Fat: 3% % Carbohydrate: 58% % Protein: 31% |
Sodium: 646 mg Cholesterol: 75 mg Fiber: 6 g Vitamin A: 31% Vitamin C: 103% Calcium: 41% |
Grains: 2 ounces Vegetables: 1 cup Fruits: 1 cup Milk: 1 cup Meat and Beans: 3 ounces |
| Lunch | |
Ingredients | |
Calories/Serving |
| Day 2 | |
West Coast Pita Treat, Governor’s Black Bean Soup 1 serving West Coast Pita Treat 1 serving Governor’s Black Bean Soup 1 cup (8oz) milk, nonfat |
|
438 Calories |
| Total Calories: 438 | ||
| % Fat: 19% % Saturated Fat: 5% % Carbohydrate: 63% % Protein: 27% |
Sodium: 903 mg Cholesterol: 12 mg Fiber: 14 g Vitamin A: 42% Vitamin C: 24% Calcium: 43% |
Grains: 2 ounce Vegetables: 1 ¾ cups Fruits: 0 cups Milk: 1 cup Meat and Beans: 0 ounces |
| Lunch | |
Ingredients | |
Calories/Serving |
| Day 3 | |
Greek Style Pasta 1 serving Greek Style Pasta 1 cup (8oz) ice tea w/lemon wedge |
|
445 Calories |
| Total Calories: 445 | ||
| % Fat: 12% % Saturated Fat: 4% % Carbohydrate: 72% % Protein: 16% |
Sodium: 510 mg Cholesterol: 11 mg Fiber: 13 g Vitamin A: 42% Vitamin C: 39% Calcium: 19% |
Grains: 3 ounces Vegetables: 1 ½ cups Fruits: 0 cups Milk: ¼ cup Meat and Beans: 0 ounces |
| Lunch | |
Ingredients | |
Calories/Serving |
| Day 4 | |
Tarragon & Turkey Salad, Mango Shake 1 serving Tarragon & Turkey Salad 1 serving Mango Shake |
|
510 Calories |
| Total Calories: 510 | ||
| % Fat: 12% % Saturated Fat: 4% % Carbohydrate: 60% % Protein: 30% |
Sodium: 160 mg Cholesterol: 76 mg Fiber: 8 g Vitamin A: 27% Vitamin C: 76% Calcium: 36% |
Grains: 1 ounce Vegetables: ½ cup Fruits: 1 ¼ cups Milk: 1 cup Meat and Beans: 3 ounces |
| Lunch | |
Ingredients | |
Calories/Serving |
| Day 5 | |
Tuna & Black Bean Salad Wraps, Tropical Fruit Snacking Cup 1 serving Tuna & Black Bean Salad Wraps 1 serving Tropical Fruit Snacking Cup 2 cups (16oz) water |
|
409 Calories |
| Total Calories: 409 | ||
| % Fat: 25% % Saturated Fat: 4% % Carbohydrate: 57% % Protein: 23% |
Sodium: 204 mg Cholesterol: 16 mg Fiber: 8 g Vitamin A: 11% Vitamin C: 135% Calcium: 8% |
Grains: 0 ounces Vegetables: ¾ cup Fruits: 1 cup Milk: 0 cups Meat and Beans: 3 ½ ounces |
| Lunch | |
Ingredients | |
Calories/Serving |
| Day 6 | |
Oven Fried Chicken Salad, Cherries 1 serving Oven Fried Chicken Salad 1 cup cherries 2 cups (16oz) water |
|
496 Calories |
| Total Calories: 496 | ||
| % Fat: 31% % Saturated Fat: 6% % Carbohydrate: 42% % Protein: 30% |
Sodium: 582 mg Cholesterol: 73 mg Fiber: 9 g Vitamin A: 47% Vitamin C: 64% Calcium: 17% |
Grains: 1 ounce Vegetables: 2 cups Fruits: 1 cup Milk: 0 cups Meat and Beans: 3 ½ ounces |
| Lunch | |
Ingredients | |
Calories/Serving |
| Day 7 | |
Red Beans w/Beef, Apple 1 serving Red Beans w/Beef ½ apple, sliced 1 cup (8oz) milk, nonfat |
|
420 Calories |
| Total Calories: 420 | ||
| % Fat: 12% % Saturated Fat: 4% % Carbohydrate: 58% % Protein: 32% |
Sodium: 441 mg Cholesterol: 33 mg Fiber: 14 g Vitamin A: 22% Vitamin C: 9% Calcium: 36% |
Grains: 0 ounces Vegetables: 1 cup Fruits: ¾ cup Milk: 1 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.
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