20 Simple & Healthy Lunch Ideas

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Simple + Healthy Lunch Ideas

It seems like so many people are searching for easy to make, healthy and delicious meal ideas. Whether it’s breakfast, lunch or dinner, finding inspiration to eat clean can sometimes feel hard. Simple to make, healthy dishes are always a request from our fitness retreat guests. We’ve compiled a list of 20 ideas for lunch that are healthy yet still taste great. And they are all under 500 calories. After all, clean eating should still be satisfying and delicious.

We tried to keep these as simple as possible so that there wouldn’t be a ton of prep time or a ton of cook time. Plus, we wanted most of these to be able to be pre-made or assembled in advance so if you need to meal prep, it’s not a complicated task. Scroll down to check out all of the recipe ideas. At the end of the post we’ve provided a bit more information about ingredients, quantities and more.

The majority of our lunch ideas are gluten free and grain free. Some will need a small tweak to make them dairy free or vegetarian (swap out the protein source).



 
 




Sandwiches & Wraps

We prefer sprouted grain bread and wraps or a gluten free bread or wrap but use your favorite/preferred brand. Amounts will vary per person and energy needs.

*Recipes do not include a wrap or bread as all vary. There is room in each recipe to add either and still stay within a 500 calorie target for each meal.

Turkey, Arugula & Feta

Ingredients

  • 3 oz lean turkey breast (deli or cooked slices)

  • 1 cup arugula

  • 2 Tbsp sliced red onion

  • 5 kalamata olives, chopped

  • 1 oz feta cheese, crumbled

  • 1 Tbsp Greek dressing

Directions

  1. Layer turkey, arugula, onion, olives, and feta on a plate or in a wrap.

  2. Drizzle with Greek dressing.

Nutrition (approx.): 290 cal | 22g protein | 8g carbs | 19g fat



Ultimate Veggie

Ingredients

  • ½ cup alfalfa sprouts

  • ¼ medium avocado, sliced

  • 2 slices tomato

  • 2 Tbsp onion, sliced

  • 3 Tbsp hummus

Directions

  1. Spread hummus on a plate, wrap, or sandwich bread.

  2. Top with sprouts, avocado, tomato, and onion.

Nutrition (approx.): 170 cal | 4g protein | 12g carbs | 11g fat



Fresh Mozzarella

Ingredients

  • 1 oz fresh mozzarella

  • 3 slices tomato

  • 2 Tbsp onion, sliced

  • 1 cup spinach

  • 1 Tbsp balsamic glaze

Directions

  1. Layer spinach, tomato, onion, and mozzarella.

  2. Drizzle balsamic glaze on top.

Nutrition (approx.): 127 cal | 6g protein | 13g carbs | 5g fat



Grilled Chicken, Arugula & Roasted Red Peppers

Ingredients

  • 3 oz grilled chicken breast, sliced

  • ¼ cup roasted red peppers

  • 1 cup arugula

  • 1 slice provolone cheese

  • 1 tsp olive oil

  • 1 tsp lemon juice

  • Pinch sea salt

Directions

  1. Arrange arugula, chicken, red peppers, and provolone on a plate or wrap.

  2. Drizzle with olive oil and lemon juice, sprinkle with sea salt.

Nutrition (approx.): 270 cal | 31g protein | 5g carbs | 12g fat



Mediterranean

Ingredients

  • ½ cup alfalfa sprouts

  • ¼ medium avocado

  • 5 kalamata olives, chopped

  • 2 Tbsp onion, sliced

  • 2 slices tomato

  • ¼ cup banana peppers

  • 1 oz feta cheese, crumbled

  • 1 Tbsp Greek dressing

Directions

  1. Layer sprouts, avocado, olives, onion, tomato, and banana peppers.

  2. Top with feta and drizzle with Greek dressing.

Nutrition (approx.): 270 cal | 5g protein | 11g carbs | 22g fat



Asian Slaw with Chicken or Shrimp

Ingredients

  • 1 cup shredded red cabbage

  • ½ cup shredded carrot

  • 2 Tbsp cilantro, chopped

  • 1 Tbsp cashews, chopped

  • 3 oz grilled chicken (or shrimp)

  • 1 Tbsp ginger dressing

Directions

  1. Toss cabbage, carrot, cilantro, and cashews in a bowl.

  2. Top with chicken or shrimp.

  3. Drizzle with ginger dressing and toss gently.

Nutrition (approx.): 286 cal | 26g protein | 17g carbs | 13g fat


 
 



Egg, Tuna & Chicken Salads

*These types of salads are great for meal prep - make a bigger batch and enjoy for additional lunches or dinners.

Egg Salad

Ingredients (1 serving)

  • 2 large hard-boiled eggs, chopped

  • 1 ½ Tbsp olive oil mayo (or organic mayo)

  • 1/8 tsp Himalayan sea salt

  • Black pepper to taste

Directions

  1. Chop eggs and mix with mayo, salt, and pepper.

  2. Serve in lettuce cups, on whole grain bread, or with veggies.

Nutrition (approx):

  • Calories: 250

  • Protein: 13g

  • Carbs: 1g

  • Fat: 21g



Caprese Egg Salad

Ingredients (1 serving)

  • 2 large hard-boiled eggs, chopped

  • 1 oz fresh mozzarella, cubed

  • 4 grape tomatoes, halved

  • 3–4 fresh basil leaves, chopped

  • 1 tsp olive oil

  • 1 tsp lemon juice

  • Pinch of sea salt & pepper

Directions

  1. Mix eggs, mozzarella, tomatoes, and basil.

  2. Drizzle with olive oil and lemon juice.

  3. Season to taste.

Nutrition (approx):

  • Calories: 310

  • Protein: 18g

  • Carbs: 4g

  • Fat: 24g



Avocado Egg Salad

Ingredients (1 serving)

  • 2 large hard-boiled eggs, chopped

  • ½ medium ripe avocado (about 65g)

  • Pinch of sea salt & pepper

Directions

  1. Mash avocado and stir in chopped eggs.

  2. Season with salt and pepper.

Nutrition (approx):

  • Calories: 290

  • Protein: 13g

  • Carbs: 8g

  • Fat: 23g



Chicken Salad (Fruit & Nut)

Ingredients (1 serving)

  • 4 oz cooked chicken breast, diced

  • 2 Tbsp grapes or pineapple chunks

  • 1 Tbsp chopped walnuts or almonds

  • 1 ½ Tbsp olive oil mayo (or organic mayo)

  • Pinch of sea salt & pepper

Directions

  1. Mix chicken, fruit, nuts, and mayo.

  2. Season with salt and pepper.

Nutrition (approx):

  • Calories: 360

  • Protein: 34g

  • Carbs: 8g

  • Fat: 20g



Veggie Chicken Salad with Roasted Vegetables

Ingredients (1 serving)

  • 4 oz cooked chicken breast, diced

  • ½ cup roasted mixed vegetables (zucchini, onion, mushrooms, broccoli, garlic)

  • 1 tsp olive oil

  • 1 tsp grated parmesan cheese

  • Sea salt & pepper to taste

Directions

  1. Roast veggies with olive oil until tender.

  2. Toss with chicken, season, and sprinkle with parmesan.

Nutrition (approx):

  • Calories: 290

  • Protein: 34g

  • Carbs: 6g

  • Fat: 14g



Mexican Chicken Salad

Ingredients (1 serving)

  • 4 oz cooked chicken breast, diced

  • ¼ cup roasted corn

  • ¼ cup diced tomato

  • 2 Tbsp black beans, rinsed

  • 1 Tbsp red onion, diced

  • 1 Tbsp salsa

  • 1 Tbsp guacamole

Directions

  1. Mix chicken, corn, tomato, beans, and onion.

  2. Top with salsa and guacamole.

Nutrition (approx):

  • Calories: 310

  • Protein: 33g

  • Carbs: 14g

  • Fat: 12g



Tuna Salad with Olive Oil & Lemon

Ingredients (1 serving)

  • 1 can (5 oz) wild-caught tuna in water, drained

  • 1 Tbsp olive oil

  • 1 tsp lemon juice

  • 1 small celery stalk, diced

  • 1 Tbsp diced onion

  • Sea salt, garlic powder & pepper to taste

Directions

  1. Mix tuna with celery and onion.

  2. Stir in olive oil, lemon juice, and seasonings.

Nutrition (approx):

  • Calories: 260

  • Protein: 30g

  • Carbs: 2g

  • Fat: 15g




 
 


Leafy Salads

1. Arugula, Beets, Feta & Grilled Chicken

Ingredients

  • 2 cups arugula (40g)

  • 3 oz grilled chicken breast, sliced (85g)

  • ½ cup sliced cooked beets (85g)

  • 2 tbsp feta cheese (28g)

  • 2 tbsp red onion, thinly sliced (20g)

  • 1 tsp olive oil (5g)

  • 1 tsp balsamic vinegar (5g)

  • Pinch sea salt & black pepper

Directions

  1. Layer arugula on a plate.

  2. Top with chicken, beets, feta, and onion.

  3. Drizzle with olive oil and balsamic.

  4. Season lightly with sea salt and pepper.

Nutrition (per serving)

  • 290 calories | 28g protein | 11g carbs | 15g fat

2. Kale Chop Salad

Ingredients

  • 2 cups chopped kale (70g)

  • 3 oz grilled chicken breast, diced (85g)

  • ¼ cup chopped tomato (40g)

  • 2 tbsp diced onion (20g)

  • 1 tbsp sunflower seeds (9g)

  • 1 tbsp dried cranberries (7g)

  • 1 tbsp grated parmesan (5g)

  • 1½ tbsp light Caesar or creamy dressing of choice (25g)

Directions

  1. Chop all ingredients into bite-sized pieces.

  2. Toss everything in a large bowl.

  3. Drizzle with dressing and toss again before serving.

Nutrition (per serving)

  • 310 calories | 29g protein | 17g carbs | 13g fat

3. Mexi Chicken Chop

Ingredients

  • 2 cups chopped romaine (80g)

  • 3 oz grilled chicken breast, diced (85g)

  • ¼ cup black beans (40g)

  • ¼ cup chopped tomato (40g)

  • 2 tbsp diced red onion (20g)

  • ¼ cup diced red bell pepper (40g)

  • ¼ small avocado, diced (25g)

  • 1 tbsp pumpkin seeds (10g)

  • 1½ tbsp light spicy ranch (25g)

Directions

  1. Rough chop all ingredients and add to a bowl.

  2. Top with pumpkin seeds and drizzle with ranch.

  3. Toss gently before serving.

Nutrition (per serving)

  • 330 calories | 32g protein | 20g carbs | 14g fat

4. Asian Mix Salad

Ingredients

  • 2 cups chopped romaine (80g)

  • ½ cup shredded red cabbage (40g)

  • ½ cup shredded carrots (40g)

  • ¼ cup chopped yellow bell pepper (40g)

  • ¼ cup chopped celery (25g)

  • 2 tbsp green onion (15g)

  • 1 tbsp cashews, chopped (9g)

  • 1 tsp sesame seeds (3g)

  • 3 oz grilled chicken or shrimp (85g)

  • 2 tbsp ginger or peanut vinaigrette (30g)

Directions

  1. Add all veggies to a large bowl.

  2. Top with chicken/shrimp, cashews, and sesame seeds.

  3. Toss with vinaigrette before serving.

Nutrition (per serving)

  • 300 calories | 28g protein | 21g carbs | 12g fat

5. Italian Spring Mix Salad

Ingredients

  • 2 cups spring mix (70g)

  • ¼ cup chopped tomato (40g)

  • 2 tbsp sliced red onion (20g)

  • ¼ cup sliced mushrooms (25g)

  • 2 pepperoncini peppers, sliced (20g)

  • 1 oz salami, diced (28g)

  • 1 oz prosciutto or ham (28g)

  • 1 tbsp grated parmesan (5g)

  • 1 tsp olive oil (5g)

  • 1 tsp balsamic vinegar (5g)

Directions

  1. Layer spring mix and vegetables in a bowl.

  2. Add salami, prosciutto, and parmesan.

  3. Drizzle with olive oil and balsamic.

Nutrition (per serving)

  • 330 calories | 25g protein | 9g carbs | 20g fat

6. Spinach & Pomegranate Salad

Ingredients

  • 2 cups baby spinach (60g)

  • 3 oz grilled chicken breast, sliced (85g)

  • 2 tbsp pomegranate seeds (20g)

  • 2 tbsp finely chopped red onion (20g)

  • 1 tbsp lemon vinaigrette (15g)

Directions

  1. Layer spinach and top with chicken, pomegranate, and onion.

  2. Drizzle with lemon vinaigrette.

Nutrition (per serving)

  • 260 calories | 28g protein | 10g carbs | 10g fat

7. Fresh Cucumber & Grilled Shrimp

Ingredients

  • 1 cup cucumber, diced large (120g)

  • ½ cup chopped tomato (80g)

  • 2 tbsp diced onion (20g)

  • ¼ avocado, diced (25g)

  • 4 oz grilled shrimp (113g) (or chicken if preferred)

  • 1 tsp olive oil (5g)

  • 1 tsp lemon juice (5g)

  • Pinch of sea salt

Directions

  1. Chop cucumber, tomato, onion, and avocado.

  2. Top with grilled shrimp.

  3. Drizzle with olive oil, lemon juice, and season with salt.

Nutrition (per serving)

  • 280 calories | 30g protein | 10g carbs | 12g fat

 
 

Meal Guide

We’ve left the amounts off of the lunch ideas above. You can choose how much of one item or another that you’d like to incorporate. We do have a few guidelines below that you can follow.

How Much:

  • Protein should be about the size and thickness of the palm of your hand.

  • Vegetables like cucumber, broccoli, green beans and lettuce are freebies. You can have as much as you want.

  • Starchier veggies like squash, carrots and potatoes should be about the size of a clenched fist.

  • Starchier carbs should be about the size of a clenched fist.

  • Fat should be about 1 thumb size.

  • You can add in extra fat when starchy carbs are absent.

Get Creative

  • Switch out the greens

  • Choose a different dressing

  • Swap the fruit (blueberries or strawberries for pomegranate)

  • Add a grain like brown rice or quinoa to your salad (they give it a whole new flavor)

  • Mix up the protein - use organic tofu, chicken, steak, shrimp or fish as you see fit

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