Lunch Recipes Week 1
here’s a week’s worth of low sugar, low carb, low cholesterol, and low triglycerides lunch recipes for you:
Day 1: Chicken Spinach Salad
Ingredients:
- Grilled chicken breast (6 oz)
- Fresh spinach (2 cups)
- Cherry tomatoes (1/2 cup)
- Olive oil (1 tbsp)
- Lemon juice (1 tbsp)
Instructions:
- Toss spinach, cherry tomatoes, and grilled chicken in a bowl.
- Drizzle with olive oil and lemon juice. Mix well.
Nutritional Content:
- Calories: 300
- Total Fat: 13g
- Carbs: 6g
- Protein: 38g
- Sugars: 3g
Day 2: Shrimp and Asparagus Stir-Fry
Ingredients:
- Shrimp (6 oz)
- Asparagus spears (1 cup, chopped)
- Olive oil (1 tbsp)
- Garlic (1 clove, minced)
- Lemon zest (1 tsp)
Instructions:
- In a skillet, heat olive oil and sauté garlic until fragrant.
- Add asparagus and cook for 4 minutes.
- Add shrimp and cook until they turn pink.
- Finish with a sprinkle of lemon zest.
Nutritional Content:
- Calories: 260
- Total Fat: 10g
- Carbs: 8g
- Protein: 34g
- Sugars: 3g
Day 3: Zucchini Noodles with Pesto
Ingredients:
- Zucchini (2, spiralized)
- Pesto sauce (2 tbsp)
- Cherry tomatoes (1/2 cup, halved)
- Olive oil (1 tsp)
Instructions:
- In a pan, heat olive oil and add zucchini noodles. Sauté for 3-4 minutes.
- Remove from heat and mix in pesto sauce and cherry tomatoes.
Nutritional Content:
- Calories: 220
- Total Fat: 18g
- Carbs: 10g
- Protein: 5g
- Sugars: 6g
Day 4: Beef Lettuce Wraps
Ingredients:
- Ground beef (4 oz)
- Iceberg lettuce (4 leaves)
- Avocado (1/2, sliced)
- Salsa (2 tbsp)
Instructions:
- Cook ground beef in a skillet until browned.
- Place beef, avocado slices, and a spoonful of salsa in each lettuce leaf and wrap.
Nutritional Content:
- Calories: 320
- Total Fat: 20g
- Carbs: 8g
- Protein: 28g
- Sugars: 3g
Day 5: Tuna Salad Stuffed Tomatoes
Ingredients:
- Canned tuna in water (5 oz, drained)
- Mayonnaise (1 tbsp)
- Celery (1 stalk, finely chopped)
- Large tomatoes (2)
- Fresh parsley (optional)
Instructions:
- Mix tuna, mayonnaise, and celery in a bowl.
- Cut off the top of the tomatoes and scoop out the insides.
- Stuff tomatoes with tuna salad. Garnish with parsley.
Nutritional Content:
- Calories: 250
- Total Fat: 9g
- Carbs: 10g
- Protein: 30g
- Sugars: 6g
Day 6: Eggplant and Feta Bake
Ingredients:
- Eggplant (1 medium, sliced)
- Feta cheese (3 oz, crumbled)
- Olive oil (1 tbsp)
- Oregano (1 tsp)
Instructions:
- Preheat oven to 375°F (190°C).
- Arrange eggplant slices in a baking dish. Drizzle with olive oil and sprinkle with oregano.
- Top with crumbled feta.
- Bake for 25 minutes.
Nutritional Content:
- Calories: 230
- Total Fat: 16g
- Carbs: 14g
- Protein: 8g
- Sugars: 8g
Day 7: Broccoli and Cheddar Soup
Ingredients:
- Broccoli (2 cups, chopped)
- Cheddar cheese (2 oz, shredded)
- Chicken broth (2 cups)
- Heavy cream (1/4 cup)
- Butter (1 tbsp)
Instructions:
- In a pot, melt butter and add broccoli. Cook for 3 minutes.
- Add chicken broth and bring to a simmer. Cook until broccoli is tender.
- Add in heavy cream and cheddar cheese. Stir until cheese is melted.
Nutritional Content:
- Calories: 280
- Total Fat: 22g
- Carbs: 10g
- Protein: 12g
- Sugars: 3g
Shopping List: (Note: Prices are average estimates and can vary.)
- Chicken Breast (2 packs): $10
- Fresh Spinach (1 bag): $3
- Cherry Tomatoes (2 packs): $6
- Shrimp (1 pack): $8
- Asparagus (1 bundle): $4
- Zucchini (6): $5
- Pesto Sauce (1 jar): $4
- Ground Beef (1 lb): $6
- Iceberg Lettuce (1 head): $2
- Canned Tuna (2 cans): $3
- Eggplant (2): $4
- Feta Cheese (1 pack): $4
- Broccoli (1 head): $3
- Cheddar Cheese (1 block): $5
- Chicken Broth (1 carton): $3
Total Estimated Cost: $70
These prices are average estimates and will vary based on location, season, and store. It’s recommended to check local store ads or promotions for the most up-to-date prices. Adjustments may be necessary based on local prices and personal preferences.