5 lunches that cost $5 or less per day:
Shopping list for 5 days worth of lunches:
Whole wheat pita bread 1 can of salmon (split for two meals)
Romaine lettuce 1 prepared grilled chicken
2 tomatoes 3 cans of low-sodium, broth-based soup
1 cucumber
1 bag baby carrots
1 bag of apples & oranges
1 can of light tuna in water
With this list of foods, you can prepare: [assuming you have salad dressings, otherwise add 1 to the list!]
Whole wheat pita bread 1 can of salmon (split for two meals)
Romaine lettuce 1 prepared grilled chicken
2 tomatoes 3 cans of low-sodium, broth-based soup
1 cucumber
1 bag baby carrots
1 bag of apples & oranges
1 can of light tuna in water
With this list of foods, you can prepare: [assuming you have salad dressings, otherwise add 1 to the list!]
- 1 pita with lettuce and grilled chicken with light Caesar dressing; baby carrots; and an apple.
- Salmon lettuce wraps with light sesame Asian dressing; 1 can of broth-based soup; and an orange.
- Tomato & cucumber salad with olive oil and vinegar; tuna salad on pita; baby carrots; and an apple.
- 1 can of soup; and grilled chicken on a bed of romaine with sliced apple and light vinaigrette.
- Garden salad with salmon, tomato, cucumber, and baby carrots; an orange; and 1 can of soup.
Cottage Cheese Salad[makes 1 serving]
(Can substitute carrots with tomatoes or add them in as well!)
- Mix everything together and enjoy! -Tastes better when made the night before and left to refrigerate overnight. [178 calories, 19 g carbs, 13 g protein, 782 mg sodium, 3 g fiber] This recipe is from the amazing Stephanie over at Stephanie.Fitness!
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Egg White & Avocado Salad Sandwich[Makes 1 serving]
1) Chop up egg whites into small pieces and place in bowl
2) Add bell pepper and jalapeno to chopped eggs 3) Measure and mix white wine vinegar and Greek yogurt into the egg salad 4) Sprinkle with paprika, garlic powder, and other seasonings to taste 5) Place diced avocado on top and you have a complete meal with your protein, veggies, carb, and healthy fat for an easy and tasty lunch or small meal! [142 calories, 7 g carbs, 6 g fat, 13 g protein, 2 g sugar (this is without bread because stats will vary depending on the bread you use).] This recipe is from the amazing Crystal over at Spoonful of Fit!
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Asian Chicken Wraps[Makes 4 servings]
[391.5 calories, 5.9 g fat, 1.6 g sat fat, 386 mg sodium, 39.5 g carbs, 8.4 g sugar, 4.4 g fiber, 48 g protein]
This recipe is from Prevention.com!
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Greek Quinoa Salad[Makes 6 servings]
To make the dressing:
1. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.
2. In a large bowl, combine quinoa, tomatoes, cucumber, kalamata olives, red onion, and feta cheese. 3. To make the dressing, whisk together olive oil, red wine vinegar, and oregano in a small bowl. Pour dressing over the salad and stir until mixed well. Season with salt and pepper, to taste. This recipe is from the amazing Maria at Two Peas and Their Pod!
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Mediterranean Chickpea Salad[Makes 8 servings - yay for lunch all week!]
In a large bowl, combine the chickpeas, onion, cucumber, pepper, tomatoes, parsley, garlic, lemon juice, olive oil, and salt. Toss to mix. Allow to stand at room temperature for 10 minutes for flavors to blend.
[80.5 calories, 1.8 g fat, 213.4 mg sodium, 13.9 carbs, 1.8 g sugar, 2.9 g fiber, 2.9 g protein]
This recipe is from Prevention.com!
I made this recipe without the roasted red peppers because I didn't have them on hand. My nutrition stats were:
[77 calories, 13 g carbs, 3 g protein, 3 g fiber] - I can never get a real sodium count because the beans are rinsed. |
Mexican PitaWhole wheat pita stuffed with vegetarian refried beans, salsa, lettuce and shredded cheddar cheese; and apple slices with peanut butter.
PB & BananaA peanut butter and banana sandwich on whole wheat bread; a piece of fresh fruit; and low fat yogurt.
Mini Caprese Salad
Mix all ingredients together in a bowl, and serve!
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Mediterranean Wrap[Makes 4 servings]
[479 calories, 17 g fat, 49 g carbs, 34 g protein, 5 g fiber, 653 mg sodium]
Recipe from EatingWell.com.
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Pizza Roll-Up[Makes 1 serving]
[217 calories, 7 g fat, 26 g carbs, 10 g protein, 3 g fiber, 427 mg sodium]
Recipe from EatingWell.com.
Cottage Cheese Salad/Dip♦ 1 cup (8oz) low-fat cottage cheese
♦ 2 tablespoons low-fat mayo ♦ 1 tablespoon sour cream (I used GREEK YOGURT instead!) ♦ 1 tablespoon ranch salad dress mix (Do NOT buy the ranch “dip” mix..BIG mistake!!) Combine ingredients and serve with: ♦ 1 medium tomato, chopped ♦ 1/2 cup chopped cucumber ♦ 1/3 chopped green pepper Use whatever veggies you like!! =) This recipe is from Peak313 Fitness.
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Egg Salad[Makes 1 serving]
TIPS & NOTES
[173 calories, 12 g fat, 4 g carbs, 13 g protein, 394 mg sodium, 424 mg cholesterol - to keep cholesterol down, try using the hard boiled egg whites and 1 yolk]
Recipe from EatingWell.com.
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Ravioli & Vegetable Soup[Makes 4 servings - ~ 2 cups each]
[264 calories, 19g fat, 38 g carbs, 11 g protein, 8 g fiber, 76mg sodium]
Chicken Waldorf Salad
[Makes 4 servings - 1.5 cups each]
Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and 1/4 cup walnuts. Stir to coat well. Serve topped with the remaining 1/4 cup walnuts.
[356 calories, 16 g fat, 23 g carbs, 31 g protein, 3 g fiber, 537 mg sodium]
This recipe is from EatingWell.com!
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Tuscan-Style
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Spaghetti Frittata[Makes 6 servings]
[178 calories, 8 g fat, 21 g carbs, 9 g protein, 2 g fiber, 516 mg sodium]
This recipe is from EatingWell.com!
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No More Muffin-Top Mac & Cheese[Makes 2 servings]
♦ 4 cups cooked elbow macaroni (2 cups uncooked) ♦ 2 cups (8 oz) low fat shredded cheddar ♦ 1 cup 1% low-fat cottage cheese ♦ 3/4 cup low fat sour cream ♦ 1/2 cup 1% milk ♦ 2 tablespoons grated fresh onion ♦ 1 1/2 teaspoon butter, melted ♦ 1/2 teaspoon salt ♦ 1/4 teaspoon pepper ♦ 1 egg, lightly beaten ♦ Cooking spray ♦ 1/4 cup dry breadcrumbs ♦ 1 tablespoon butter, melted ♦ 1/4 teaspoon paprika Combine first 10 ingredients. Stir well and spoon into 2 quart casserole coated with cooking spray. Combine bread crumbs and next 2 ingredients stir well. Sprinkle over casserole. Cover & bake at 350 degrees for 30 minutes. Uncover, bake 5 minutes or until set.
This recipe is from Peak313 Fitness.
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Spinach Salad
Cook Gardein tenders according to package. Keep tomatoes and balsamic vinegar separate until ready to eat!
I ate this with a side of a chickpea salad (recipe on this page) and 1/2 a whole what pita to make a complete lunch! [178 calories, 21 g carbs, 11 g protein, 342 mg sodium, 4 g fiber]
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Waldorf Salad Spin-Off[Makes 1 serving]
Recipe from ChaLEAN Extreme DVD. |