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:
- In a bowl, mix mashed avocado, lime juice, and cilantro.
- 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:
- Flake the salmon in a bowl.
- Mix Greek yogurt, dill, and lemon zest.
- 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:
- Thread beef cubes, bell peppers, and zucchini onto skewers.
- Brush with olive oil and sprinkle rosemary.
- 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:
- Heat oil in a skillet. Add tofu cubes and brown on all sides.
- Add broccoli and snow peas. Stir-fry until vegetables are tender.
- 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:
- Spread a thin layer of cream cheese on turkey slices.
- Sprinkle with dill.
- 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:
- In a skillet, heat oil and sauté riced cauliflower until slightly browned.
- Push cauliflower to one side and pour eggs into the skillet. Scramble the eggs.
- Mix eggs with cauliflower, add mixed vegetables.
- 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:
- Preheat oven to 375°F (190°C).
- Brush cod with olive oil and sprinkle mixed herbs.
- Bake for 15-20 minutes or until fish is flaky.
- 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