Proteins (Lean & Plant-Based)
- Grilled chicken breast
- Canned tuna or salmon (in water)
- Tofu or tempeh
- Hard-boiled eggs
- Black beans, chickpeas, lentils
- Greek yogurt (plain)
- Cottage cheese
- Edamame
- Turkey slices (low sodium)
Whole Grains
- Quinoa
- Brown rice
- Whole wheat bread or wraps
- Farro
- Whole grain pasta
- Barley
- Bulgur
- Oats (for savory oat bowls)
Vegetables (Fresh, Roasted, or Steamed)
- Spinach, kale, arugula
- Bell peppers
- Cherry tomatoes
- Cucumbers
- Carrots
- Broccoli
- Zucchini
- Cauliflower
- Sweet potatoes
- Avocados
Healthy Fats
- Avocados
- Olive oil (for dressings or roasting)
- Nuts (almonds, walnuts, cashews)
- Seeds (chia, flax, pumpkin, sunflower)
- Nut butters (natural, unsweetened)
Dairy & Alternatives
- Low-fat cheese (mozzarella, feta, etc.)
- Unsweetened plant-based milks (almond, oat, soy)
- Skyr or kefir
Flavor Boosters
- Fresh herbs (parsley, cilantro, basil)
- Lemon or lime juice
- Balsamic vinegar
- Mustard
- Low-sodium soy sauce or tamari
- Hummus
- Salsa
- Pesto (in moderation)
Would you like me to help you build a few sample healthy lunch recipes using these ingredients?
