From a DIY deli field to a Greek spin on rooster salad, these artistic recipes add some pizzazz to your every day lunch routine. With no less than 25 grams of protein and fewer than 450 energy, these are perfect for anybody on a high-protein routine.
1. CHILI-STUFFED SWEET POTATO
1 cup (236 ml) ready turkey chili
half of medium candy potato, baked
2 tablespoons (30 ml) cheddar cheese, shredded
2 tablespoons (30 ml) plain Greek yogurt
Place baked candy potato half in a bowl. High with heat chili, cheese and yogurt. Serve.
Vitamin (per serving): Energy: 426; Complete Fats: 13g; Saturated Fats: 3g; Monounsaturated Fats: 4g; Ldl cholesterol: 13mg; Sodium: 157mg; Carbohydrate: 50g; Dietary Fiber: 3g; Sugar: 6g; Protein: 29g
2. TUNA & WHITE BEAN SALAD WRAP
1 whole-wheat tortilla
four ounces (113 grams) canned tuna, drained
1/four cup (59 ml) canned white beans, drained and rinsed
three tablespoons (45 ml) Greek yogurt
2 teaspoons (10 ml) Dijon mustard
2 lettuce leaves
Combine collectively tuna, white beans, yogurt and Dijon in a bowl. Wrap in a tortilla with lettuce.
Vitamin (per serving): Energy: 321; Complete Fats: 3g; Saturated Fats: 1g; Monounsaturated Fats: 0g; Ldl cholesterol: 52mg; Sodium: 349mg; Carbohydrate: 41g; Dietary Fiber: 7g; Sugar: 6g; Protein: 35g
three. DIY DELI BOX
1 ounce (28 grams) cheddar cheese, diced 1 hard-boiled egg
three ounces (85 grams) low-sodium turkey, sliced
four whole-wheat crackers (akin to Triscuits)
half of cup (118 ml) carrot sticks
half of cup (118 ml) grapes
Place all elements right into a bento-style lunch field and serve.
Vitamin (per serving): Energy: 343; Complete Fats: 13g; Saturated Fats: 2g; Monounsaturated Fats: 6g; Ldl cholesterol: 147mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 7g; Sugar: 13g; Protein: 27g
four. GREEK CHICKEN SALAD
four ounces (113 grams) grilled rooster, chopped
1 ounce (28 grams) crumbled feta
1/four cup (59 ml) tomatoes, diced
2 tablespoons (30 ml) pink onion, diced
2 cups (472 ml) lettuce, shredded
1 tablespoon (15 ml) pink wine vinegar
1 tablespoon (15 ml) olive oil
four kalamata olives, elective
Mix chopped rooster, feta, olives (if utilizing), tomatoes, onion and lettuce in a big bowl. Drizzle with olive oil and vinegar; toss to coat.
Vitamin (per serving): Energy: 286; Complete Fats: 16g; Saturated Fats: 2g; Monounsaturated Fats: 11g; Ldl cholesterol: 55mg; Sodium: 395mg; Carbohydrate: 7g; Dietary Fiber: 2g; Sugar: 5g; Protein: 31g
5. EGG & AVOCADO LETTUCE WRAPS
2 hard-boiled eggs + 1 hard-boiled egg white, diced
1/four cup (59 ml) Greek yogurt
1 teaspoon (5 ml) Dijon mustard
1/four avocado, diced
1/four cup (59 ml) celery, diced
2 massive lettuce leaves
Combine collectively eggs, Greek yogurt, Dijon, celery and diced avocado in a bowl. Wrap in lettuce leaves.
Vitamin (per serving): Energy: 329; Complete Fats: 21g; Saturated Fats: 6g; Monounsaturated Fats: 10g; Ldl cholesterol: 427mg; Sodium: 182mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 5g; Protein: 25g
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