Lunch Recipes Week 2

Here’s Week 2 of lunch recipes that are low in sugar, carbohydrates, cholesterol, and triglycerides:


Day 1: Avocado Chicken Salad

Ingredients:

  • Grilled chicken breast (6 oz, diced)
  • Avocado (1, mashed)
  • Cherry tomatoes (1/2 cup, diced)
  • Lime juice (1 tbsp)
  • Cilantro (1 tbsp, chopped)

Instructions:

  1. In a bowl, mix mashed avocado, lime juice, and cilantro.
  2. Add diced chicken and cherry tomatoes. Mix well.

Nutritional Content:

  • Calories: 320
  • Total Fat: 20g
  • Carbs: 10g
  • Protein: 30g
  • Sugars: 3g

Day 2: Salmon Spinach Wrap

Ingredients:

  • Cooked salmon fillet (4 oz)
  • Spinach tortilla wrap (1)
  • Greek yogurt (2 tbsp)
  • Dill (1 tsp)
  • Lemon zest (1/2 tsp)
  • Spinach leaves (1/2 cup)

Instructions:

  1. Flake the salmon in a bowl.
  2. Mix Greek yogurt, dill, and lemon zest.
  3. Spread yogurt mixture on tortilla, add salmon and spinach leaves. Roll up and slice in half.

Nutritional Content:

  • Calories: 310
  • Total Fat: 12g
  • Carbs: 20g
  • Protein: 30g
  • Sugars: 2g

Day 3: Beef and Vegetable Skewers

Ingredients:

  • Beef cubes (6 oz)
  • Bell peppers (1 cup, chopped)
  • Zucchini (1/2 cup, sliced)
  • Olive oil (1 tbsp)
  • Rosemary (1 tsp)

Instructions:

  1. Thread beef cubes, bell peppers, and zucchini onto skewers.
  2. Brush with olive oil and sprinkle rosemary.
  3. Grill for 10-12 minutes or until beef is cooked.

Nutritional Content:

  • Calories: 280
  • Total Fat: 14g
  • Carbs: 8g
  • Protein: 30g
  • Sugars: 5g

Day 4: Tofu Stir-Fry

Ingredients:

  • Tofu (6 oz, cubed)
  • Broccoli (1 cup, chopped)
  • Snow peas (1/2 cup)
  • Olive oil (1 tbsp)
  • Soy sauce (low sodium, 1 tbsp)

Instructions:

  1. Heat oil in a skillet. Add tofu cubes and brown on all sides.
  2. Add broccoli and snow peas. Stir-fry until vegetables are tender.
  3. Drizzle with soy sauce and serve.

Nutritional Content:

  • Calories: 260
  • Total Fat: 15g
  • Carbs: 12g
  • Protein: 20g
  • Sugars: 3g

Day 5: Cucumber and Turkey Roll-Ups

Ingredients:

  • Turkey slices (6 oz)
  • Cucumber (1, thinly sliced lengthwise)
  • Cream cheese (2 tbsp, low fat)
  • Fresh dill (1 tsp, chopped)

Instructions:

  1. Spread a thin layer of cream cheese on turkey slices.
  2. Sprinkle with dill.
  3. Place a slice of cucumber on each turkey slice and roll up.

Nutritional Content:

  • Calories: 220
  • Total Fat: 6g
  • Carbs: 8g
  • Protein: 28g
  • Sugars: 2g

Day 6: Cauliflower Fried “Rice”

Ingredients:

  • Cauliflower (2 cups, riced)
  • Mixed vegetables (1 cup, like peas and carrots)
  • Eggs (2, beaten)
  • Olive oil (1 tbsp)
  • Soy sauce (low sodium, 1 tbsp)
  • Green onions (1 tbsp, chopped)

Instructions:

  1. In a skillet, heat oil and sauté riced cauliflower until slightly browned.
  2. Push cauliflower to one side and pour eggs into the skillet. Scramble the eggs.
  3. Mix eggs with cauliflower, add mixed vegetables.
  4. Drizzle with soy sauce and top with green onions.

Nutritional Content:

  • Calories: 260
  • Total Fat: 12g
  • Carbs: 20g
  • Protein: 16g
  • Sugars: 4g

Day 7: Herb Crusted Cod

Ingredients:

  • Cod fillet (6 oz)
  • Olive oil (1 tbsp)
  • Mixed herbs (like rosemary, thyme, 1 tbsp)
  • Lemon juice (1 tbsp)

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Brush cod with olive oil and sprinkle mixed herbs.
  3. Bake for 15-20 minutes or until fish is flaky.
  4. Finish with a squeeze of lemon juice.

Nutritional Content:

  • Calories: 230
  • Total Fat: 10g
  • Carbs: 2g
  • Protein: 30g
  • Sugars: 0g

Shopping List: (Note: Prices are average estimates and can vary.)

  • Chicken Breast (2 packs): $10
  • Avocado (7): $7
  • Salmon Fillet (1 pack): $8
  • Spinach Tortilla Wrap (1 pack): $4
  • Beef Cubes (1 pack): $7
  • Tofu (1 block): $3
  • Turkey Slices (1 pack): $5
  • Cauliflower (2 heads): $6
  • Cod Fillet (1 pack): $8
  • Fresh Herbs (1 pack): $3
  • Cream Cheese (1 pack): $3
  • Mixed Vegetables (1 pack): $3
  • Cucumber (7): $4

Total Estimated Cost: $70

These prices are average estimates and will vary based on location, season, and store. Check local store ads or promotions for up-to-date prices. Adjustments may be necessary based on local prices and personal preferences