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Healthy Lunch Options

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Here are some quick and easy lunch options that I eat, I’ve also added nutritional info on the bottom.  All these ingredients are bought at my local Wal-Mart or Sam’s Club.  Plus, you will find some restaurant options.

Option 1:

Shakeology – (This has been my main lunch choice for over a year)

8 to 10 oz of water

1 scoop of chocolate shakeology

1 tbsp of natural peanut butter

1 tbsp of milled flax seed

* When I’m not at work, I will mix the above ingredients in 20 oz of water and add 15 ice cubes for a 40 oz. shake – Its great!!!  Checkout my youtube video of exactly how I make it

Nutritional Breakdown:

Calories: 350

Protein: 25

Carbs: 23

Fat: 17 (Mostly good fat from the peanut butter)

Fiber: 7


Option 2:

Chargrilled and Fruit Salad (

Chargrilled & Fruit Salad

Nutritional Breakdown:

Calories: 260

Protein: 22 grams

Carbs: 23 grams

Fat: 6 grams

Fiber: 5 grams


Option 3:

Grilled Chicken Salad

3 oz. grilled Chicken Breast

3 cups Spinach or mixed greens

1/2 apple, chopped

1 tbsp pecans, chopped

Cucumber, sliced to taste

Neuman’s Own Honey Mustard Dressing

1 Whole wheat English muffin

Nutritional Breakdown:

Calories: 400

protein: 30

Carbs: 30

Fat: 8.5

Fiber: 6 grams


Option 4:

 Peanut Butter and Jelly Special

2 slices of 100% whole wheat bread

1 tbsp of Smucker’s all-natural peanut butter or almond butter

1 tbsp of Polaner All Fruit with Fiber or 1/4 sliced banana

1/2 cup cottage cheese, 1%

Nutritional Breakdown:

Calories 400

Protein: 22

Carbs: 29

Fat: 11 grams

Fiber: 4


Option 5:

Salad Bar – Jason’s Deli (

1 cup of organic vegetable soup

1 cup of organic spinach

3 red and yellow pepper rings

1 pinch of cheese

1 pinch of bacon bits

2 tbsp of mixed berry granola

2 tbsp of low fat honey mustard

Nutritional Breakdown:

Calories: 345

Protein: 29 grams

Carbs: 35 grams

Fat: 24 grams

Fiber: 3 grams


Option 6:

Tofu Bowl – Moe’s Southwest Grill (


Black beans


Pico de gala


fresh jalapeno peppers

Nutritional Breakdown:

Calories: 375

Protein: 21 grams

Carbs: 49 grams

Fat: 10 grams

Fiber: 11 grams


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