LUNCH

Day 1:

Grilled Chicken Salad: Grilled chicken breast topped with cherry tomatoes, cucumber, avocado and a balsamic vinaigrette dressing and served on a bed of mixed greens.

Brown rice or slices of whole-wheat bread are acceptable sides.

Day 2:

Vegetarian Wrap: A whole-wheat tortilla filled with feta cheese, mixed greens, hummus, and roasted vegetables (such as zucchini, bell peppers, and onions)

Sides: A side of a small piece of fruit or quinoa salad.

Day 3:

Quinoa Bowl: Quinoa cooked with corn, black beans, roasted sweet potatoes, cubed avocado, and lime juice.

Sides: A small side salad or a dish of steamed broccoli.

Day 4:

Sandwich made with shredded turkey, cheese, lettuce and tomato on whole-grain bread, served with baby carrots and hummus dip on the side.

Whole-grain crackers or a small piece of fruit are acceptable sides.

Day 5:

Tuna salad consists of canned tuna, diced celery, and mixed greens with onions on top. Lemon juice and olive oil are also added.

Sides: A small side salad or a side of whole-grain pita bread.

Day 6:

Vegetable Stir-Fry: Brown rice with stir-fried vegetables including broccoli, bell peppers, carrots and snow peas.

Sides: A small side salad or a dish of steamed edamame.

Day 7:

Using chicken breast, a variety of vegetables and chicken broth as the base, this substantial soup is cooked with chicken meat and vegetables.

Sides: A side of whole-grain crackers or a small piece of fruit.

Tips for a balanced lunch schedule:

To guarantee you get a variety of nutrients, aim for a variety of colors by including a combination of fruits and vegetables.

Include protein: Include a protein source in your meals to help you feel full and satisfied throughout the day. Grilled chicken is an excellent source of protein, as are chicken, turkey, tuna, beans and quinoa.

Choose whole grains: To add fiber and nutrients to your meal, choose whole-grain bread, brown rice, or whole-wheat tortillas.

Monitor portion sizes: Eating a balanced meal is vital, but so is being mindful of portion proportions. To avoid against overeating, try to aim for a meal that is 500–600 calories in size.

In advance: Plan your meals in advance and make the necessary preparations to ensure you always have a nutritious lunch. This might assist you in avoiding fast food or other unhealthy alternatives when you're on the run.