Reality Checked Diet: Lunch Recipes

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.