From turkey taco bowls to chicken zoodle soup, these five lunch recipes are made for one so you won’t have to eat the same lunch all week. Double the recipes if you’re cooking for two or want to have leftovers for the following day.
1. CHICKEN SALAD LETTUCE WRAPS
4 ounces (118 ml) grilled chicken, diced
1/4 cup (59 ml) celery, diced
1/4 cup (59 ml) carrot, diced
3 tablespoons (44 ml) Greek yogurt
1 teaspoon (5 ml) Dijon mustard
1/4 avocado, diced
4 large lettuce leaves
Mix diced chicken, celery, carrot, Greek yogurt and mustard together in a bowl. Divide between lettuce leaves and top with avocado.
Nutrition (per serving): Calories: 255; Total Fat: 7g; Saturated Fat: 6g; Monounsaturated Fat: 7g; Cholesterol: 56mg; Sodium: 256mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 14g; Protein: 33g
2. BELL PEPPER NACHOS
1 bell pepper, cut into 1-inch (2.5 cm) chunks to resemble chips
3 ounces (88 ml) lean ground beef, cooked
2 ounces (59 ml) cheddar cheese, shredded
2 tablespoons (29.5 ml) salsa
1 tablespoon (15 ml) guacamole
Place bell pepper pieces in a single layer on a baking sheet. Top with ground beef and cheese.
Broil until cheese is melted. Top with salsa and guacamole and serve.
Nutrition (per serving): Calories: 371; Total Fat: 24g; Saturated Fat: 12g; Monounsaturated Fat: 5g; Cholesterol: 107mg; Sodium: 537mg; Carbohydrate: 8g; Dietary Fiber: 5g; Sugar: 1g; Protein: 32g
3. TURKEY TACO BOWL WITH CAULIFLOWER RICE
4 ounces (118 ml) lean ground turkey
2 teaspoons (10 ml) taco seasoning
1 cup (236 ml) riced cauliflower
1/4 cup (59 ml) bell peppers, chopped
1/4 cup (59 ml) tomatoes, chopped
1 ounce (29 ml) shredded cheddar cheese
2 tablespoons (29 ml) salsa
In a small skillet set over medium-high heat, brown ground turkey. Add taco seasoning.
Heat cauliflower rice in a bowl and top with ground turkey, bell peppers, tomatoes, cheddar and salsa.
Nutrition (per serving): Calories: 307; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 134mg; Sodium: 420mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 5g; Protein: 36g
4. BLT LETTUCE WRAP
2 strips cooked turkey bacon, halved
4 slices tomato
2 hard-boiled eggs, sliced
1 tablespoon (15 ml) mayonnaise
1 wedge lemon
4 large lettuce leaves
Divide bacon, tomatoes, hard-boiled eggs and mayonnaise between lettuce leaves. Top with fresh-squeezed lemon.
Nutrition (per serving): Calories: 335; Total Fat: 25g; Saturated Fat: 7g; Monounsaturated Fat: 6g; Cholesterol: 350mg; Sodium: 532mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 1g; Protein: 18g
5. CHICKEN ZOODLE SOUP
2 teaspoons (9.9 ml) olive oil
1/3 cup (79 ml) celery, diced
1/3 cup (79 ml) carrot, diced
4 ounces (118 ml) cooked chicken, shredded
2 cups (473 ml) chicken broth
1 zucchini, spiralized
1 tablespoon (15 ml) dill, chopped
Saute celery and carrot with olive oil in large pan for 5 minutes. Add cooked chicken and broth and simmer until vegetables are tender.
Pour soup over spiralized zucchini, sprinkle with dill and serve.
Nutrition (per serving): Calories: 383; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 22mg; Sodium: 145mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 43g