This may come as a shock but I hate meal prepping. I hate the word “meal prep”. I can’t stand the task of “meal prepping”. And I despise eating re-heated “meal prepped” foods. I know that being in the fitness world I probably shouldn’t say that but it’s true. I do believe however, it has it’s time and it’s place. If you want to see results you have to plan ahead. Not to mention, packing your lunch everyday can also save you tons of money too! Whether you’re stuck in a rut or you just don’t know where to begin, here are 15 of my go-to healthy lunch ideas.
I’ve included vegetarian and cook free options as well to make things easier. I’ve also calculated all of the macros for you. If you’re new to tracking macros, read more about my experience with it here. To calculate your own macros click here.
15 Healthy Lunch Ideas
Green salad made with: 1 cup arugula, 1 cup spinach, 2 oz shredded carrots, 1 whole boiled egg (chopped), 3 slices lean turkey lunch meat (chopped) topped with Bolthouse Yoghurt Dressing. Serve with 3/4 cup cooked brown rice and one small apple.
Calories: 426 Carbs: 63 G Fat: 11 G Protein: 24 G
One whole wheat thin bun, 2 whole boiled eggs, 1/2 oz sharp cheddar (chopped), 4 Kalamata olives, 1 tbsp Sabra hummus (any flavor), 4 mini bell peppers, 7 baby carrots, 2 celery sticks
Calories: 472 Carbs: 43 G Fat: 23 G Protein: 23 G
Egg salad made with 1 whole egg and 2 egg whites, 1 tbsp mayonnaise and salt and paper to taste. Serve with: one slice of organic whole grain bread, 1/2 cup cubed cantaloupe, baby carrots, snap peas and sliced cucumber.
Calories: 327 Carbs: 39 G Fat: 11 G Protein: 19 G
One whole wheat thin bun, 1 whole boiled egg, celery, carrots, 1 oz sharp cheddar, 1 tbsp nut butter, 1 small sliced apple.
Calories: 480 Carbs: 46 G Fat: 26 G Protein: 19 G
Morningstar Farms veggie burger patty, 1 slice ultra thin cheddar, 1 teaspoon mustard, 1 cheddar rice cake, 3/4 cup roasted broccoli, 1/2 cup fresh chopped pineapple and 1/2 cup cantaloupe.
Calories: 304 Carbs: 40 G Fat: 8 G Protein: 17 G
3 slices Uncured Salami, 3 slices natural turkey, 5 manzanilla olives, 1 serving pretzel crisps, one Laughing Cow wedge, 1 cup grapes, carrots, snap peas, cucumber slices, celery
Calories: 475 Carbs: 63 G Fat: 16 G Protein: 24 G
3 Slices Natural Turkey, one light string cheese, 3 oat clusters, 2 figgy pops, one small sliced apple, 1/2 cup grapes, carrots, cucumbers, snap peas.
Calories: 560 Carbs: 73 G Fat: 18 G Protein: 29 G
Chunk light albacore tuna with 1 diced pickle, 1 tsp mayo, 1 slice organic whole grain bread. Served with 1/2 cup cantaloupe, baby carrots, snap peas and sliced cucumber.
Calories: 337 Carbs: 39 G Fat: 6 G Protein: 32 G
Chicken salad served with water crackers, 1/2 cup fresh chopped pineapple, 1 cup grapes, snap peas and cucumber slices. Chicken salad recipe: 1 boneless, skinless chicken breast (shredded), 1/3 cup plain Greek yogurt, 1 stalk chopped celery, 5 red grapes (chopped), salt and pepper to taste (serves 2)
Calories: 315 Carbs: 46 G Fat: 5 G Protein: 23 G
Turkey burger patty topped with 1 slice ultra thin cheddar on one slice of organic whole grain bread. Served with 1 cup roasted broccoli, 1/2 cup blueberries, 1 cup sliced strawberries.
Calories: 443 Carbs: 42 G Fat: 12 G Protein: 45 G
4 oz seasoned tilapia served with 1 slice organic whole grain bread, green beans w/ 1 tbsp feta or blue cheese, 1/2 cup blueberries and 6 large sliced strawberries.
Calories: 350 Carbs: 40 G Fat: 9 G Protein: 29 G
2 cups cooked spaghetti squash, 1/2 cup marinara sauce, 3 Aidells teriyaki chicken meatballs, 1 tbsp fresh parmesan. Served with one slice organic whole grain bread, 1/2 tbsp margarine and 1 cup grapes.
Calories: 508 Carbs: 65 G Fat: 19 G Protein: 18 G
Mediterranean chicken skewers (Costco), water crackers, 5 manzanilla olives, 1 cup grapes, snap peas, cucumber slices.
Calories: 326 Carbs: 39 G Fat: 8 G Protein: 27 G
3 oz seasoned tri tip (excess fat trimmed), 3/4 cup roasted broccoli, 1/2 cup pineapple, 1 cup grapes.
Calories: 360 Carbs: 37 G Fat: 15 G Protein: 21 G
Taco Skillet served with 13 mini caramel corn rice cakes and one small green apple. Taco skillet recipe: peel and cube one sweet potato. Cook in 1 tbsp butter; 1 lb ground turkey cooked thoroughly and seasoned to taste; once turkey is fully cooked, add in 2 chopped bell peppers and cook until tender. Mix in sweet potato. Top with 1/3 cup tomatillo salsa and 1/4 avocado. Recipe Serves 5.
Calories: 486 Carbs: 55 G Fat: 19 G Protein: 26 G
Adopting A Healthy Lifestyle
Diet is equally important in your journey to health and fitness. You can’t out exercise a bad diet. These meal ideas as well as 15 additional breakfast ideas are all also included in each of my fitness programs. These programs are all designed to help you live a sustainable healthy lifestyle that you enjoy and are suitable for all ages and fitness levels. My husband and I are now 4 weeks in to the Fit in 45 program and loving it.
I hope you enjoyed this post! Feel free to comment below or email me at any time!