Build balanced, energizing lunches by combining protein + fiber-rich carbs + healthy fats + veggies. Here’s a simple ingredient checklist you can mix and match:

🥩 Protein (Keeps You Full Longer)

  • Grilled chicken breast
  • Turkey slices (low sodium)
  • Tuna or salmon
  • Hard-boiled eggs
  • Tofu or tempeh
  • Chickpeas or black beans
  • Greek yogurt
  • Cottage cheese
  • Lentils

🌾 Healthy Carbs (Energy + Fiber)

  • Brown rice
  • Quinoa
  • Whole-grain bread or wraps
  • Sweet potatoes
  • Oats (savory oat bowls!)
  • Whole wheat pasta
  • Farro or barley

🥑 Healthy Fats (Satisfying & Nutrient-Rich)

  • Avocado
  • Olive oil
  • Nuts (almonds, walnuts)
  • Seeds (chia, pumpkin, sunflower)
  • Natural nut butters
  • Hummus

🥦 Vegetables (Volume + Vitamins)

  • Spinach, kale, arugula
  • Broccoli
  • Bell peppers
  • Cucumbers
  • Cherry tomatoes
  • Carrots
  • Zucchini
  • Cauliflower
  • Red cabbage

🍓 Fresh Add-Ons (Flavor Boosters)

  • Fresh herbs (parsley, cilantro, basil)
  • Lemon or lime juice
  • Salsa
  • Pickled onions
  • Feta or goat cheese
  • Berries or apple slices

🥙 Easy Healthy Lunch Combos

🥗 Power Bowl:
Quinoa + grilled chicken + roasted broccoli + avocado + lemon-tahini drizzle

🌮 Wrap:
Whole wheat wrap + turkey + spinach + hummus + shredded carrots

🥙 Plant-Based Bowl:
Brown rice + chickpeas + roasted veggies + tahini sauce

🥪 Light & Quick:
Whole-grain toast + smashed avocado + egg + side salad

If you’d like, I can tailor this list for:
• 🏋️ High-protein lunches
• 🥑 Low-carb/keto
• 🌱 Vegetarian/vegan
• 👩‍👩‍👧 Kid-friendly options
• 🥡 Meal prep for the week