From a DIY deli box to a Greek spin on chicken salad, these creative recipes add some pizzazz to your daily lunch routine. With at least 25 grams of protein and less than 450 calories, these are ideal for anyone on a high-protein regimen.
1. CHILI-STUFFED SWEET POTATO
1 cup (236 ml) prepared turkey chili
1/2 medium sweet potato, baked
2 tablespoons (30 ml) cheddar cheese, shredded
2 tablespoons (30 ml) plain Greek yogurt
Place baked sweet potato half in a bowl. Top with warm chili, cheese and yogurt. Serve.
Nutrition (per serving): Calories: 426; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 13mg; Sodium: 157mg; Carbohydrate: 50g; Dietary Fiber: 3g; Sugar: 6g; Protein: 29g
2. TUNA & WHITE BEAN SALAD WRAP
1 whole-wheat tortilla
4 ounces (113 grams) canned tuna, drained
1/4 cup (59 ml) canned white beans, drained and rinsed
3 tablespoons (45 ml) Greek yogurt
2 teaspoons (10 ml) Dijon mustard
2 lettuce leaves
Mix together tuna, white beans, yogurt and Dijon in a bowl. Wrap in a tortilla with lettuce.
Nutrition (per serving): Calories: 321; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 52mg; Sodium: 349mg; Carbohydrate: 41g; Dietary Fiber: 7g; Sugar: 6g; Protein: 35g
3. DIY DELI BOX
1 ounce (28 grams) cheddar cheese, diced 1 hard-boiled egg
3 ounces (85 grams) low-sodium turkey, sliced
4 whole-wheat crackers (such as Triscuits)
1/2 cup (118 ml) carrot sticks
1/2 cup (118 ml) grapes
Place all ingredients into a bento-style lunch box and serve.
Nutrition (per serving): Calories: 343; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 147mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 7g; Sugar: 13g; Protein: 27g
4. GREEK CHICKEN SALAD
4 ounces (113 grams) grilled chicken, chopped
1 ounce (28 grams) crumbled feta
1/4 cup (59 ml) tomatoes, diced
2 tablespoons (30 ml) red onion, diced
2 cups (472 ml) lettuce, shredded
1 tablespoon (15 ml) red wine vinegar
1 tablespoon (15 ml) olive oil
4 kalamata olives, optional
Combine chopped chicken, feta, olives (if using), tomatoes, onion and lettuce in a large bowl. Drizzle with olive oil and vinegar; toss to coat.
Nutrition (per serving): Calories: 286; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 55mg; Sodium: 395mg; Carbohydrate: 7g; Dietary Fiber: 2g; Sugar: 5g; Protein: 31g
5. EGG & AVOCADO LETTUCE WRAPS
2 hard-boiled eggs + 1 hard-boiled egg white, diced
1/4 cup (59 ml) Greek yogurt
1 teaspoon (5 ml) Dijon mustard
1/4 avocado, diced
1/4 cup (59 ml) celery, diced
2 large lettuce leaves
Mix together eggs, Greek yogurt, Dijon, celery and diced avocado in a bowl. Wrap in lettuce leaves.
Nutrition (per serving): Calories: 329; Total Fat: 21g; Saturated Fat: 6g; Monounsaturated Fat: 10g; Cholesterol: 427mg; Sodium: 182mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 5g; Protein: 25g