Lunch Recipes Week 3
Here’s Week 3 of lunch recipes that meet your criteria:
Day 1: Shrimp and Zucchini Noodles
Ingredients:
- Shrimp (6 oz, peeled and deveined)
- Zucchini (2, spiralized)
- Olive oil (1 tbsp)
- Garlic (2 cloves, minced)
- Red pepper flakes (a pinch)
Instructions:
- Heat oil in a skillet and sauté garlic until fragrant.
- Add shrimp and cook until pink.
- Add zucchini noodles and toss until heated. Sprinkle with red pepper flakes.
Nutritional Content:
- Calories: 270
- Total Fat: 10g
- Carbs: 15g
- Protein: 30g
- Sugars: 5g
Day 2: Eggplant and Chicken Caprese Salad
Ingredients:
- Grilled chicken (6 oz, sliced)
- Eggplant (1 small, sliced)
- Mozzarella slices (3 oz, low fat)
- Tomato slices (1 tomato)
- Basil leaves
- Olive oil and balsamic vinegar for drizzling
Instructions:
- Grill eggplant slices until tender.
- Alternate layers of chicken, eggplant, mozzarella, and tomato in a serving dish.
- Drizzle with olive oil and balsamic vinegar. Top with basil leaves.
Nutritional Content:
- Calories: 300
- Total Fat: 12g
- Carbs: 12g
- Protein: 36g
- Sugars: 7g
Day 3: Broccoli and Feta Omelette
Ingredients:
- Eggs (3, beaten)
- Broccoli florets (1 cup, steamed)
- Feta cheese (2 oz, crumbled)
- Olive oil (1 tsp)
Instructions:
- Heat olive oil in a skillet.
- Pour in beaten eggs. Once starting to set, add broccoli and feta.
- Fold and serve.
Nutritional Content:
- Calories: 260
- Total Fat: 16g
- Carbs: 8g
- Protein: 20g
- Sugars: 3g
Day 4: Tuna Stuffed Peppers
Ingredients:
- Canned tuna (6 oz, drained)
- Bell peppers (2, halved and seeds removed)
- Greek yogurt (2 tbsp)
- Chives (1 tbsp, chopped)
- Lemon juice (1 tbsp)
Instructions:
- Mix tuna, Greek yogurt, chives, and lemon juice in a bowl.
- Stuff the bell pepper halves with the tuna mixture.
Nutritional Content:
- Calories: 250
- Total Fat: 4g
- Carbs: 20g
- Protein: 30g
- Sugars: 8g
Day 5: Grilled Portobello Mushrooms
Ingredients:
- Portobello mushrooms (2, large)
- Olive oil (1 tbsp)
- Garlic powder (1 tsp)
- Spinach leaves (1 cup)
- Goat cheese (2 oz, crumbled)
Instructions:
- Brush mushrooms with olive oil and sprinkle with garlic powder.
- Grill until tender.
- Fill with spinach leaves and crumbled goat cheese.
Nutritional Content:
- Calories: 220
- Total Fat: 14g
- Carbs: 12g
- Protein: 10g
- Sugars: 5g
Day 6: Asian Cabbage Salad
Ingredients:
- Cabbage (2 cups, shredded)
- Carrots (1 cup, julienned)
- Grilled chicken (6 oz, sliced)
- Almonds (2 tbsp, sliced)
- Low-sodium soy sauce (1 tbsp)
- Sesame oil (1 tsp)
Instructions:
- In a large bowl, combine cabbage, carrots, chicken, and almonds.
- Drizzle with soy sauce and sesame oil.
Nutritional Content:
- Calories: 300
- Total Fat: 14g
- Carbs: 15g
- Protein: 30g
- Sugars: 5g
Day 7: Tomato and Basil Soup
Ingredients:
- Tomatoes (4, large, diced)
- Fresh basil (1/4 cup, chopped)
- Garlic (2 cloves, minced)
- Olive oil (1 tbsp)
- Vegetable broth (2 cups)
Instructions:
- Heat olive oil in a pot. Add garlic and cook until fragrant.
- Add tomatoes and cook for 10 minutes.
- Add broth and basil. Simmer for 20 minutes.
- Blend until smooth.
Nutritional Content:
- Calories: 150
- Total Fat: 7g
- Carbs: 20g
- Protein: 4g
- Sugars: 8g
Shopping List: (Note: Prices are average estimates and can vary.)
- Shrimp (1 pack): $8
- Zucchini (6): $6
- Chicken breast (2 packs): $10
- Eggplant (3): $5
- Mozzarella (1 pack): $4
- Eggs (1 dozen): $3
- Tuna cans (3): $5
- Bell peppers (1 pack): $4
- Portobello mushrooms (1 pack): $6
- Goat cheese (1 pack): $4
- Cabbage (1 head): $2
- Almonds (1 pack): $4
- Tomatoes (1 pack): $4
- Fresh basil (1 pack): $2
Total Estimated Cost: $67
These prices are average estimates and will vary based on location, season, and store. Adjustments may be necessary based on local prices and personal preferences