Reality Checked Diet: Lunch Recipes

Keep your diet on track with affordable, healthy lunch recipes.

Printable Shopping List (PDF)

Turkey-Cheddar Club with Pear

  • 6 thin slices fat-free turkey
  • 1 slice Cheddar
  • 1 tsp. mustard
  • 3 leaves lettuce
  • 1 small pear, thinly sliced
  • 2 slices whole-grain bread

Layer first 5 ingredients between bread slices and serve.

 

Bean and Cheese Burritos

  • 1/2 cup canned fat-free refried beans
  • 2 6-inch whole-grain tortillas
  • 1/4 cup shredded Cheddar
  • 4 Tbsp. jarred salsa
  • 1/2 cup chopped romaine lettuce

Divide beans evenly between tortillas, top with cheese and warm in microwave for 30 to 45 seconds. Top with salsa and lettuce and serve.

 

Greek Feta Salad

  • 3 cups chopped romaine lettuce
  • 6 pitted black olives, sliced
  • 3 Tbsp. crumbled feta cheese
  • 1/2 cup chopped cucumber
  • 1/2 cup canned garbanzo beans, drained and rinsed
  • Juice from 1/2 lemon
  • 1 Tbsp. olive oil

Toss all ingredients together and serve.

 

Ranch Chicken Pita

  • 3 oz. precooked grilled chicken strips (such as Tyson) or chopped rotisserie chicken
  • 1 cup baby spinach
  • 1/2 cup shredded carrot
  • 2 Tbsp. light ranch dressing
  • 1 whole-grain pita, cut in half
  • 1 medium plum

Divide chicken, spinach and carrots evenly and stuff into pita halves; top with ranch dressing. Serve with plum on the side.

 

Caesar Chicken Wrap

  • 10-inch whole-grain tortilla
  • 2 1/2 oz. sliced skinless chicken breast
  • 1/2 cup shredded romaine lettuce
  • 1 Tbsp. bottled light Caesar salad dressing
  • 1 small apple


Fill one tortilla with chicken breast, shredded romaine lettuce and salad dressing. Serve with apple.

 

Bean and Cheese Burritos

  • 1/2 cup canned fat-free refried beans
  • 2 6-inch whole-grain tortillas
  • 1/4 cup shredded Cheddar cheese
  • 4 Tbsp. jarred salsa
  • 1/2 cup chopped romaine lettuce


Divide refried beans evenly between 2 tortillas, top with Cheddar cheese and warm in microwave for 30 to 45 seconds. Top with salsa and romaine lettuce.

 

Balsamic Tuna Salad Sandwich

  • 3 oz. drained water-packed tuna
  • 2 Tbsp. balsamic vinaigrette
  • 1/4 cup chopped celery
  • 1 slice whole-grain bread
  • 2 leaves romaine lettuce
  • 1 small orange

Mix tuna, vinaigrette and celery. Spread tuna mixture on bread, top with romaine lettuce and another slice of bread. Serve with orange.

 

Turkey, Mozzarella and Basil Wrap

  • 3 oz. sliced fat-free turkey
  • 1 oz. sliced part-skim mozzarella
  • 1/4 cup chopped fresh basil
  • 2 6-inch whole-grain tortillas
  • 1 medium peach

Divide turkey, mozzarella and basil between tortillas. Roll up each tortilla and serve with peach.

 

California Barbecue Burger

  • 1 vegetarian burger
  • 1 whole-grain bun
  • 1 Tbsp. barbecue sauce
  • 1/4 thinly sliced avocado
  • 1/4 cup shredded carrot
  • 4-oz. pineapple cup

Heat 1burger in microwave, according to package instructions. Place burger on bun and top with barbecue sauce, avocado and shredded carrot. Serve with pineapple cup, packed in juice.

 

BLT Salad

  • 2 cups chopped romaine lettuce
  • 1 cup chopped tomatoes
  • 2 slices precooked turkey bacon (heated and crumbled)
  • 2 slices toasted, cubed whole-grain bread
  • 3 Tbsp. balsamic vinaigrette

Toss together romaine lettuce, tomatoes, turkey bacon and balsamic vinaigrette. When ready to serve, add 2 slices toasted, cubed whole-grain bread.

 

Garden Hummus Pita

  • 6 Tbsp. hummus
  • 1 whole-grain pita
  • ½ cup shredded carrot
  • ½ cup chopped cucumber
  • ½ cup baby spinach

Stuff hummus into 1 whole-grain pita, cut in half. Top hummus with carrot, cucumber and baby spinach.