Lunch and Dinner Options

BBQ Shrimp Kabob

1 cup red onions, diced in one-inch squares

1 cup bell peppers, diced in one-inch squares

1 cup pineapple, diced in one-inch squares

3-4 peeled, deveined shrimp

1 cup cherry tomatoes

Marinade (1 1/2 Tbsp. olive oil, 1 1/2 Tbsp. low-sodium soy sauce or Bragg’s Liquid Amino Acid

2 Tbsp. orange juice

2 big dashes chili powder or garlic powder

Brown Rice Bowl

2/3 cup cooked brown rice

4 oz. grilled chicken breast, boneless, skinless, sliced

1/4 cup green beans or peas, cooked

2 Tbsp. corn kernels, fresh or frozen, cooked

1 1/2 tsp. sesame oil

1 tsp. low-sodium tamari soy sauce or Braggs Liquid Amino Acid

1 tsp. chili sauce

Chicken Fajitas

1 tsp. chili powder

1/2 tsp. sea salt

1/2 tsp. ground cumin

1/2 teaspoon garlic powder

2 tsp. extra-virgin olive oil

2 skinless, boneless chicken breast halves (about 1 pound total), cut into 1/2-inch strips

1 medium green bell pepper, cut into thin strips

1 small onion, thinly sliced

1 tablespoon fresh lime juice

Whole wheat tortilla

1/2 avocado, thinly sliced

Fresh salsa (for garnish, optional)

Lime wedges (for garnish, optional)

Chicken Lettuce Wraps with Asian Dressing

1 4 oz. skinless, boneless chicken breast, grilled and cubed

4 leaves lettuce of your choice

5 water chestnuts, diced

2 Tbsp. carrots, shredded

2 Tbsp. bean sprouts

Asian dressing (1 Tbsp. peanut butter, 1 tsp. low-sodium soy sauce or Bragg’s Liquid Amino Acid, 1/4 tsp. sesame oil, 1 tsp. rice vinegar, 1/2 tsp. ground ginger, pepper to taste, Red chili paste (Sriracha) optional for added spice)

Chicken Quesadilla

4 oz. boneless, skinless chicken breast

1 (6-inch) whole wheat tortilla

1/2 cup diced tomato

2 romaine lettuce leaves, shredded

1/2 cup cheddar cheese, shredded

1/4 cup salsa

Taco seasoning (1 tsp garlic powder, 1 tsp cumin, 1 tsp salt, 1 tsp chili powder, 1 tsp paprika, 1/2 tsp oregano and 1/2 tsp onion powder) to taste

Cilantro to taste

Chicken Wrap

3 oz. grilled chicken breast

1/2 cup nonfat refried beans or black beans (optional)

2-4 Tbsp. salsa

1 whole wheat tortilla



Jalapeños (optional)

Chinese Chicken Salad

4 oz. sliced grilled chicken breast

2 cups lettuce

1 1 /2 cups chopped broccoli, mushroom, cucumbers and carrot combined

Asian Dressing (1 Tbsp. low sodium soy sauce or Bragg’s Liquid Amino Acid, 1 Tbsp. olive oil, 1 Tbsp. vinegar, 1 tsp. Dijon mustard, pepper or fresh herbs to taste, sesame seeds to taste)

Citrus-Infused Salmon

3 oz. baked salmon fillet, drizzled with lemon juice and 1 tsp. olive oil

1/2 cup oven-roasted asparagus

1/2 cup cooked corn (frozen or fresh)

Greek Pita Sandwich

1 (6 inch) whole wheat pita, cut in half

1 Tbsp. prepared hummus

3 oz. grilled chicken breast, boneless, skinless, cubed

1/2 small tomato, diced

2 Tbsp. crumbled feta cheese (1/2 oz.)

1 romaine lettuce leaf

Grilled Chicken Salad

1 1/2 cups mixed lettuce

1/2 cup chopped cucumber and tomato

2 Tbsp. dried cranberries

3 oz. grilled chicken breast, sliced

2 tsp. extra-virgin olive oil

2 Tbsp. red wine vinegar

1/2 cup garbanzo beans, drained

Grilled Steak and Arugula Salad

Combine 1 tsp. extra-virgin olive oil, 1 tsp. fresh lemon juice and 1 tsp. balsamic vinegar in small bowl; mix well

3 oz. raw beef tri-tip (cooked to desired degree of doneness – seasoned with 1 dash sea salt and 1/4 tsp. ground black pepper)

3 cups fresh arugula

2 Tbsp. chopped red bell pepper

2 Tbsp. shaved Parmesan cheese (or grated) (1/2 oz.)

Honey Dijon Chicken with Steamed Garlic-Parmesan Broccoli

6 oz. chicken breast

1 Tbsp. Dijon mustard

1 tsp. honey

Pinch parsley flakes

Salt, to taste

1 cup broccoli

1 tsp. Parmesan cheese

Garlic salt, to taste

Hummus Veggie-Wich

2 Tbsp. hummus

2 slices whole wheat bread

1/4 avocado, mashed

1/2 cucumber, sliced

1 cup alfalfa sprouts

1 slice Swiss cheese

Lean and Mean

3-4 oz. fish or lean protein

1-2 cups green veggies of your choice (broccoli, spinach, kales, collard greens, etc)

1/2 cup cooked whole-grain brown rice (or quinoa)

Mediterranean Shrimp Salad

3 spears asparagus, cooked and chopped

1/2 4 oz can hearts of palm, drained

1/2 4 oz. can artichokes, in water

6 shrimp, deveined

2 cups your choice of lettuce

1 Tbsp. olive oil

2 Tbsp. balsamic vinegar

Nicoise Salas

2 cups lettuce

1 1/2 cups sliced cucumbers, carrots, tomatoes and red onion

3 oz. tuna (packed in water)

1 sliced hard-boiled egg

Mustard Vinaigrette Dressing (1 Tbsp. vinegar, 1 Tbsp. olive or avocado oil, 1 tsp. Dijon mustard, pepper to taste)

Pork and Spinach Dinner

3 oz. pork tenderloin, grilled or broiled

1/2 cup steamed spinach

1/2 cup cooked wild rice (or brown rice)

1 Tbsp. toasted slivered almonds (to toss with rice)

Power Pita Pizza

1 whole wheat pita

1/2 cup marinara sauce

1/4 cup grated low-fat mozzarella cheese

1 cup diced veggies of your choice (suggested: mushrooms, onions, spinach, broccoli, garlic or bell pepper)

2 oz. diced, grilled chicken breast or other lean protein

Protein Salad

2 cups chopped romaine lettuce

1 cup spinach, cut into bite-sized pieces

1/3 cucumber, sliced

1/3 tomato, sliced

1/3 cup shredded carrots

1/3 cup mushrooms

1/4 avocado, cubed

6 ounces rotisserie-cooked chicken breast

1/2 large hard-boiled egg, sliced

Sea salt and ground pepper (to taste)

1 1/2 tsp. extra-virgin olive oil

2 Tbsp. fresh lemon juice

1 Tbsp. red wine vinegar

Roast Chicken Dinner

3 oz. boneless, skinless rotisserie chicken

1/2 cup steamed broccoli

1/8 cup cooked quinoa or brown rice

Southwestern Chicken Salad

3 oz. grilled chicken breast, boneless, skinless, diced

2 Tbsp. corn kernels, fresh or frozen

2 Tbsp. canned black beans, drained

1/4 medium red bell pepper, diced

1 small serrano chile, seeded, finely chopped

2 cups chopped romaine lettuce

1 tsp. fresh lime juice

1 tsp. extra-virgin olive oil

1/2 tsp. raw honey

1 pinch ground cumin

1/8 medium avocado, thinly sliced

Spicy Tomato and Lentil Soup

1 tsp. extra-virgin olive oil

1/2 small onion, chopped

2/3 cup cooked lentils

1/2 cup low-sodium organic vegetable broth

1 cup canned crushed tomatoes

1/4 tsp. ground cayenne pepper

Sea salt (to taste; optional)

Steak Fajitas

4 oz. flank steak, cut into strips

1/2 red bell pepper, cut into strips

1/2 yellow bell pepper, cut into strips

1/4 white or red onion, cut into strips

1 tsp. garlic powder

1/2 tsp. cumin

1/4 tsp. salt

1/4 tsp. pepper

1/4 cup salsa

1 (6-inch) whole wheat tortilla

1 plum tomato, cut into eighths

1/2 cucumber, peeled and sliced into 1/2 inch rounds

5 black olives, sliced

Juice of 1 fresh lime


3 oz. diced chicken breast, other lean protein or tofu

1 to 1 1/2 cups chopped veggies (pea pods, bok choy, broccoli, green beans, bamboo shoots, cauliflower, onion or mushrooms)

1 tsp. sesame oil

1 Tbsp. low-sodium soy sauce or Bragg’s Liquid Amino Acid

1/2 cup cooked whole-grain brown rice

Turkey Burger

1/2 whole wheat hamburger bun

3 oz. grilled lean turkey burger

2 leaves lettuce, 2 slices of tomato, 2 slices of onion

1/4 medium avocado, sliced

3 Tbsp. hummus

Turkey Chili

1 teaspoon olive oil

1 1/2 pounds lean ground turkey meat

1 medium white onion, chopped

1 medium green bell peppers, chopped

3 cloves garlic, finely chopped

1 1/2 tsp. ground cumin

1 Tbsp. chili powder

1/2 tsp. sea salt

1/4 tsp. cayenne pepper

1 (15-ounce) can kidney or pinto beans, rinsed and drained

1 (15-ounce) can tomato sauce (no-sugar-added variety)

2 Tbsp. chopped fresh parsley

(Can also add garbanzo beans and corn)

Whole Wheat Pasta With Vegetables and Feta

3/4 cup whole wheat pasta

1 cup mixed vegetables, steamed

1/2 cup feta cheese, crumbled

Top pasta with vegetables and cheese

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