Here are a few lunch ideas. These are lunch foundations which fit a healthy real food plan. I great idea is to take these foundation meals and find exciting recipes which include herbs and spices. For food court lunches, try match these, using vegetable and salad combinations but using your own dressings (e.g. olive oil, balsamic, chilli flakes, avo oil).
Wide Spectrum Salad
| Guide qty | Calories | Carbs | Protein | Fat | Example choices | |
| Salad greens mix | Large handful | 5 | 0 | 0 | 0 | Lettuce, Spinach, Kale |
| Various vegetables | Small handful | 90 | 19 | 4 | 1 | peppers, carrots, celery, cherry tomatoes, cucumber,radish, onion |
| Chopped protein | Handful | 173 | 0 | 9 | 15 | Cooked steak, chicken, turkey, salmon, tofu |
| Nuts and/or seeds | Small handful | 110 | 3 | 2 | 4 | Cashews, macadamias, Brasil nuts, sesame, pumpkin seeds, sunflower seeds flax seed, chia |
| Dressing | 2 tbsp | 230 | 0 | 0 | 28 | Olive oil, Avocado oil, Chilli flakes |
| Total | Bowl | 608 | 22 | 15 | 48 | Estimated on common content profile |
Healthy lunch wrap
| Guide qty | Calories | Carbs | Protein | Fat | Example choices | |
| Mix salad leaves | Large handful | 5 | 0 | 0 | 0 | Lettuce, Spinach, Kale |
| Sliced protein | Handful | 173 | 0 | 9 | 15 | Cooked steak, chicken, turkey, bacon, tuna, tofu |
| Wrap | 10 inch | 52 | 11 | 2 | 1 | Corn Tortilla – Gluton free prefered |
| Dressing | Drizzel | 23 | 0 | 0 | 3 | Olive oil, Avocado oil, Chilli flakes |
| Total | Wrap | 253 | 11 | 11 | 19 | Estimated on common content profile |
Last night’s dinner reheated
A great way to save time and eat healthy. Cook extra in the evening, add an extra bowl when serving and package for lunch the following day. A some healthy sauce or oil and some spices before eating.
