Nutrition

Recipes

• Lunch, 15 min Black bean and corn quesadillas Crisp whole wheat quesadillas filled with mashed black beans, corn, spinach and mozzarella, with salsa and yogurt for dipping. 647 kcal 37 g protein
• Lunch, 40 min Chicken burrito bowl Chili-lime chicken with brown rice, black beans, corn, salsa and avocado, a Tex-Mex bowl that packs well. 675 kcal 45 g protein
• Lunch, 20 min Chicken shawarma wraps with garlic yogurt Spiced chicken thighs, crisp vegetables and a garlicky yogurt sauce rolled in whole wheat tortillas, ready in 20 minutes. 617 kcal 47 g protein
• Lunch, 20 min Creamy cottage cheese pasta salad Whole wheat pasta, peas and crunchy vegetables in a creamy blended cottage cheese and dill dressing, with no mayo. 581 kcal 37 g protein
• Lunch, 30 min Greek turkey meatball pitas with tzatziki Oregano-spiced turkey meatballs tucked into a whole wheat pita with tzatziki, lettuce, tomato and feta. 612 kcal 46 g protein
• Lunch, 25 min Korean-style beef rice bowl Soy-garlic ground beef with rice, wilted spinach, cucumber, carrot and a fried egg, inspired by bibimbap. 627 kcal 38 g protein
• Lunch, 30 min Lemon garlic chicken and quinoa bowl Lemon-garlic chicken over quinoa with crunchy cucumber, tomato and feta; it keeps well for three days in the fridge. 636 kcal 48 g protein
• Lunch, 35 min Lentil salad with eggs and feta Firm green lentils, hard-boiled eggs and feta in a mustard vinaigrette; a filling meatless salad that tastes even better the next day. 648 kcal 37 g protein
• Lunch, 20 min Peanut tofu and rice noodle salad Golden tofu, edamame and crunchy vegetables tossed with rice noodles in a tangy peanut-lime sauce. 706 kcal 43 g protein
• Lunch, 35 min Red lentil and carrot soup A thick, cumin-scented red lentil soup topped with yogurt, inspired by Turkish mercimek, that travels well in a thermos. 662 kcal 42 g protein
• Lunch, 35 min Tandoori chicken rice bowl with cucumber raita Yogurt-marinated, tandoori-spiced chicken thighs with basmati rice, a tomato and onion salad and cool cucumber raita. 571 kcal 46 g protein
• Lunch, 12 min Tuna and chickpea salad with pita A no-cook salad of tuna, chickpeas and crisp vegetables in a lemon-mustard dressing, served with a warm whole wheat pita. 604 kcal 40 g protein

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.