Looking for healthy and delicious lunch options that fit within your Weight Watchers points? You’re in luck! We’ve got 20 mouth-watering recipes to spice up your mealtime routine. From classic wraps to vibrant salads, and satisfying stir-fries to nutritious soups, our collection has something for everyone.
In this article, we’ll be sharing a variety of lunch ideas that are not only tasty but also budget-friendly, easy to prepare, and packed with nutrients. Whether you’re on-the-go or enjoying a leisurely lunch break, these recipes will provide the inspiration and guidance you need to create a meal that satisfies your cravings and supports your weight loss goals.
So, without further ado, let’s dive into our first recipe…
[Insert Recipe 1: Grilled Chicken and Avocado Wrap]
Grilled Chicken and Avocado Wrap
A flavorful and healthy wrap recipe that combines the smoky taste of grilled chicken with the creamy goodness of avocado.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 ripe avocados, sliced
– 1 large flour tortilla
– 1/4 cup chopped cilantro
– 2 tbsp olive oil
– 1 tsp lime juice
– Salt and pepper to taste
– Optional: shredded cheese, salsa, or sour cream for added flavor
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken breast with salt, pepper, and olive oil. Grill for 5-6 minutes per side, or until cooked through.
3. Meanwhile, toast the tortilla by grilling it for 30 seconds on each side.
4. Assemble the wrap by placing sliced avocado, grilled chicken, and cilantro onto the tortilla.
5. Drizzle with lime juice and add optional toppings if desired.
Cooking Time:
– Grill time: 12-14 minutes
– Assembly time: 2-3 minutes
Quinoa and Black Bean Salad
This Quinoa and Black Bean Salad is a flavorful and nutritious vegetarian dish perfect for a quick lunch or dinner. The combination of quinoa, black beans, and roasted vegetables creates a deliciously balanced meal.
Ingredients:
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss bell pepper and onion with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large bowl, combine cooked quinoa, black beans, roasted vegetables, garlic, lime juice, salt, and pepper. Mix well to combine.
4. Serve warm or at room temperature. Garnish with chopped cilantro if desired.
Cooking Time: 30-40 minutes
Turkey and Hummus Lettuce Wraps
A refreshing twist on traditional wraps, this recipe combines the flavors of turkey, hummus, and crisp lettuce for a quick and easy snack or meal.
Ingredients:
– 1/2 pound cooked turkey breast, sliced
– 1/4 cup store-bought or homemade hummus
– 4 large lettuce leaves
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Instructions:
1. Lay a large lettuce leaf flat on a surface.
2. Place 2-3 slices of turkey breast in the center of the lettuce.
3. Spread 1-2 tablespoons of hummus over the turkey.
4. Sprinkle crumbled feta cheese (if using) over the hummus.
5. Fold the lettuce leaves to enclose the filling, forming a neat package.
6. Serve immediately and enjoy!
Cooking Time: 5 minutes
Tips:
– Use leftover roasted turkey or cook fresh turkey breast for this recipe.
– Adjust the amount of hummus to your taste.
– Consider adding other toppings like sliced avocado, cherry tomatoes, or chopped cilantro.
Zucchini Noodles with Shrimp and Pesto
A light and flavorful summer dish that combines the best of Italian cuisine with a healthy twist.
Ingredients:
– 2 medium zucchinis
– 1/2 pound large shrimp, peeled and deveined
– 1/4 cup pesto
– 2 tablespoons olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
3. In a large skillet, heat the olive oil over medium-high heat. Add the shrimp and cook for 2-3 minutes per side, or until pink and cooked through.
4. Add the pesto to the skillet with the shrimp and stir to combine.
5. Toss the zucchini noodles with the shrimp and pesto mixture. Season with salt and pepper to taste.
6. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Egg White and Veggie Scramble
A protein-packed breakfast or snack option that’s easy to make and bursting with flavor!
Ingredients:
– 2 large egg whites
– 1/2 cup mixed veggies (e.g., bell peppers, mushrooms, spinach)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1 tablespoon chopped fresh herbs (e.g., parsley, cilantro)
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the olive oil in a non-stick skillet over medium-high heat.
3. Add the mixed veggies and cook for 2-3 minutes or until tender.
4. Pour in the egg whites and stir gently to combine with the veggies.
5. Cook for an additional 2-3 minutes, stirring occasionally, until the eggs are set.
6. Season with salt and pepper to taste.
7. Garnish with chopped fresh herbs if desired.
Cooking Time: 8-10 minutes
Slow Cooker Turkey Chili
This hearty, comforting chili recipe is perfect for a chilly day or weeknight dinner. With the convenience of a slow cooker, you can let the flavors meld together while you’re busy with other tasks.
Ingredients:
– 1 lb ground turkey
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) kidney beans, drained and rinsed
– 1 tablespoon chili powder
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 1/4 cup water
Instructions:
1. Brown the turkey in a skillet over medium-high heat, breaking it up into small pieces as it cooks.
2. Add the onion, garlic, and red bell pepper to the skillet and cook until the vegetables are tender.
3. Transfer the mixture to the slow cooker and add the remaining ingredients.
4. Cook on low for 6-8 hours or high for 3-4 hours.
5. Taste and adjust seasoning as needed.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Cauliflower Fried Rice with Chicken
A twist on traditional fried rice, this recipe replaces the usual rice with cauliflower, adding a nutritious and flavorful spin to a classic dish.
Ingredients:
– 1 head of cauliflower
– 1 lb boneless, skinless chicken breast, cut into small pieces
– 2 tbsp vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tsp soy sauce
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and pulse in a food processor until it resembles rice.
3. Heat oil in a large skillet or wok over medium-high heat. Add chicken and cook until browned, about 5 minutes.
4. Add onion and garlic; cook until the onion is translucent.
5. Add cooked cauliflower “rice” to the skillet, stirring frequently.
6. Cook for 2-3 minutes, then stir in soy sauce and season with salt and pepper.
7. Serve hot, garnished with green onions or sesame seeds if desired.
Cooking Time: 20-25 minutes
Greek Yogurt Chicken Salad
A refreshing twist on traditional chicken salad, this Greek-inspired recipe combines the creaminess of yogurt with the tanginess of feta cheese and the crunch of celery.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup plain Greek yogurt
– 1/4 cup crumbled feta cheese
– 1 stalk celery, diced
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine the chicken, yogurt, feta cheese, and celery.
2. Stir until well combined.
3. Add the chopped dill and season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None needed! This salad is best served chilled, so feel free to prepare it ahead of time.
Spicy Tuna and Brown Rice Bowl
A flavorful and nutritious bowl that combines the richness of tuna with the spiciness of Korean chili flakes. Perfect for a quick and satisfying meal!
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 cup cooked brown rice
– 2 tablespoons Gochujang (Korean chili paste)
– 1 tablespoon soy sauce
– 1 tablespoon sesame oil
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Cook the brown rice according to package instructions.
2. In a medium bowl, whisk together Gochujang, soy sauce, sesame oil, and grated ginger.
3. Add the flaked tuna to the marinade and mix until coated.
4. Heat a non-stick pan over medium-high heat. Add the tuna mixture and cook for 2-3 minutes or until heated through.
5. Divide the cooked brown rice into bowls. Top with the spicy tuna mixture.
6. Garnish with chopped green onions if desired.
Cooking Time: 15-20 minutes
Veggie-Packed Lentil Soup
Warm up with a comforting bowl of this flavorful and nutritious soup, packed with a variety of colorful vegetables.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and grated
– 2 stalks celery, chopped
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until tender.
2. Add the lentils, diced tomatoes, thyme, salt, and pepper. Stir well.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40 minutes
Baked Salmon with Asparagus
Elevate your dinner game with this simple yet impressive baked salmon recipe, paired with tender and delicious asparagus.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with aluminum foil or parchment paper.
3. Place the salmon fillets on one half of the baking sheet, leaving a small border between each piece.
4. Drizzle olive oil over the salmon, then sprinkle minced garlic evenly among the fillets.
5. Season with salt and pepper to taste.
6. Arrange asparagus spears in a single layer on the other half of the baking sheet.
7. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
8. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 12-15 minutes
Spinach and Feta Stuffed Chicken
Spinach and Feta Stuffed Chicken Recipe
A flavorful and elegant dish that combines the richness of feta cheese with the freshness of spinach, all wrapped up in a tender chicken breast.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, mix together spinach, feta cheese, and a pinch of salt and pepper.
3. Lay the chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the spinach-feta mixture, dividing it evenly among the four breasts.
5. Drizzle the tops with olive oil and season with salt and pepper.
6. Place the stuffed chicken breasts on a baking sheet lined with parchment paper and bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Blackened Tilapia with Mango Salsa
Savor the bold flavors of the Caribbean with this mouthwatering combination of crispy blackened tilapia and sweet mango salsa.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1/2 cup blackening seasoning
– 2 tbsp olive oil
– 2 ripe mangos, diced
– 1/2 cup red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tbsp fresh cilantro, chopped
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse tilapia fillets under cold water, pat dry with paper towels.
3. In a small bowl, mix together blackening seasoning and olive oil. Brush the mixture evenly onto both sides of the tilapia.
4. Place tilapia on a baking sheet lined with parchment paper. Bake for 12-15 minutes or until cooked through.
5. Meanwhile, combine mango, red onion, jalapeño pepper, and cilantro in a bowl.
6. Serve blackened tilapia with mango salsa spooned over the top. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Turkey and Veggie Stir-Fry
This recipe is a quick and easy way to get your daily dose of protein and veggies, all in one delicious stir-fry. In just 15 minutes, you’ll have a flavorful meal that’s perfect for any time of day.
Ingredients:
– 1 pound boneless, skinless turkey breast, cut into bite-sized pieces
– 2 cups mixed veggies (bell peppers, carrots, broccoli, and onions)
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the turkey and cook until browned, about 5 minutes. Remove from the pan and set aside.
3. Add the mixed veggies and garlic to the pan. Cook until the veggies are tender-crisp, about 5 minutes.
4. Return the turkey to the pan and stir in soy sauce.
5. Season with salt and pepper to taste.
6. Garnish with green onions if desired.
7. Serve hot over rice or noodles.
Cooking Time: 15 minutes
Mediterranean Chickpea Salad
A refreshing and flavorful salad that combines the creaminess of chickpeas with the brightness of Mediterranean herbs.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1/2 cup chopped red onion
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chickpeas, red onion, parsley, and mint.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the chickpea mixture and toss to coat.
4. Season with salt and pepper to taste.
5. If using feta cheese, crumble it over the salad and serve.
Cooking Time: 10 minutes
Broccoli and Cheese Stuffed Sweet Potatoes
Transform sweet potatoes into a savory masterpiece with this simple recipe that combines the natural sweetness of sweet potatoes with the richness of broccoli and cheese.
Ingredients:
– 4 large sweet potatoes
– 1 head of broccoli, chopped
– 2 tablespoons olive oil
– 1/2 cup shredded cheddar cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash and poke some holes in the sweet potatoes. Microwave for 3-4 minutes or until slightly tender.
3. In a large skillet, heat olive oil over medium-high heat. Add broccoli and cook until tender, about 5 minutes.
4. Slice open the sweet potatoes lengthwise and scoop out some of the flesh to make room for the filling.
5. Stuff each sweet potato with the cooked broccoli mixture, then top with shredded cheddar cheese.
6. Place the stuffed sweet potatoes on a baking sheet and bake for 20-25 minutes or until the cheese is melted and bubbly.
Cooking Time: 45-50 minutes
Skinny Taco Salad with Ground Turkey
Get ready to spice up your salad game with this flavorful and nutritious recipe! This Skinny Taco Salad with Ground Turkey is a twist on traditional taco salad, featuring lean ground turkey, crunchy veggies, and a tangy dressing.
Ingredients:
– 1 lb lean ground turkey
– 1/2 cup chopped red bell pepper
– 1/2 cup chopped cucumber
– 1/4 cup chopped fresh cilantro
– 1/2 cup cooked black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 teaspoon taco seasoning
– Salt and pepper to taste
– 1 head of lettuce, chopped
– 1/2 cup diced tomatoes
– 1/4 cup crumbled reduced-fat feta cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the ground turkey over medium-high heat until browned, breaking it up into small pieces.
3. Add the chopped bell pepper and taco seasoning; cook for an additional 2-3 minutes.
4. Stir in olive oil, salt, and pepper to taste.
5. In a large bowl, combine cooked turkey mixture, black beans, lettuce, tomatoes, feta cheese (if using), and cilantro.
6. Drizzle with your favorite dressing and serve immediately.
Cooking Time: 20-25 minutes
Avocado and Egg Toast on Whole Grain Bread
Start your day with a nutritious and delicious twist on traditional toast. This Avocado and Egg Toast recipe combines the creamy richness of avocado with the savory goodness of eggs, all on top of whole grain bread.
Ingredients:
– 2 slices whole grain bread
– 1 ripe avocado, mashed
– 2 large eggs, cooked to desired doneness
– Salt and pepper, to taste
– Optional: red pepper flakes for added heat
Instructions:
1. Toast the whole grain bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Place the cooked eggs on top of the avocado.
4. Season with salt and pepper to taste.
5. Add a pinch of red pepper flakes if desired for an extra kick.
Cooking Time: 10-12 minutes
Shrimp and Veggie Kebabs
A flavorful and colorful kebab recipe perfect for a quick weeknight dinner or a summer barbecue.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 onion, sliced
– 2 cloves of garlic, minced
– 1 zucchini, sliced
– 2 tablespoons olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper. Add shrimp, bell peppers, onion, garlic, and zucchini. Toss to combine.
3. Thread the vegetables and shrimp onto skewers, leaving a small space between each piece.
4. Grill kebabs for 8-10 minutes, turning occasionally, until shrimp are pink and cooked through.
5. Garnish with chopped parsley, if desired.
Cooking Time: 8-10 minutes
Lightened-Up Egg Drop Soup
This classic Chinese soup gets a nutritious boost with lean protein and lower-sodium ingredients, making it a guilt-free comfort food option.
Ingredients:
– 2 large eggs
– 1 cup low-fat chicken broth
– 1/2 cup water
– 1 tablespoon cornstarch
– 1 teaspoon sesame oil
– Salt-free seasoning blend (or to taste)
– 1/4 teaspoon white pepper
Instructions:
1. In a medium saucepan, whisk together chicken broth and water. Bring to a simmer over medium heat.
2. In a small bowl, whisk together eggs and cornstarch until smooth. Temper the egg mixture by slowly pouring the hot broth mixture into the eggs, whisking constantly.
3. Return the saucepan to medium heat and cook, stirring constantly, until the soup thickens and the eggs are cooked through, about 5-7 minutes.
4. Remove from heat and stir in sesame oil, salt-free seasoning blend, and white pepper.
5. Serve hot, garnished with chopped green onions or scallions if desired.
Cooking Time: 15-20 minutes
Summary
Get ready to fuel your day with these delicious and healthy Weight Watchers lunch recipes! From wraps and salads to soups and stir-fries, there’s something for everyone. Try grilling chicken and avocado wrap, quinoa and black bean salad, or turkey and hummus lettuce wraps. For a twist on classic favorites, make slow cooker turkey chili or baked salmon with asparagus. And don’t forget about the veggie-packed lentil soup or broccoli and cheese stuffed sweet potatoes. With these 20 recipes, you’ll be satisfied and energized for your afternoon.
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