Find out how to take care of you with a 5 Day Clean Eating Lunch Menu That Is Easy to Prepare for you and your family everyday of the week.
I will be honest with you, some weeks I don’t put a lot of thought into lunches for myself. The reason being, I am busy preparing lunches for my kids and I eat a lot of leftovers from dinner. My dinners are packed with nutrients and what I need to thrive, so why not?! Some weeks I do get creative and start exploring with ingredients for lunch, because the same lunches over and over again get quite boring. Am I right?
No more boring lunches! Here are a few recipes you can add to your clean eating menu!
5 Day Clean Eating Lunch Menu That Is Easy to Prepare
Now that all of that is out of the way let’s get started!
Monday
Protein-Packed Chicken Cobb Salad
Ingredients:
- 1 organic chicken breast
- 1 T butter
- salt & pepper to taste
For the Salad:
- 1 heads of romaine lettuce, shredded
- 3 hard boiled eggs, chilled & sliced
- 3-4 slices nitrate-free turkey bacon
- 1/2 cup grape tomatoes, halved
- 1 avocado, diced
For the Dressing:
- 1/2 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 1 t ground Dijon mustard
- 1 t raw honey
- salt & pepper to taste
Instructions:
- Preheat oven to 450℉, and generously grease a baking dish with butter.
- Place the chicken breast bone in the dish and brush with melted butter. Season with salt and pepper to taste and bake for 45-60 minutes depending on the size. Remove the breast from the oven and let it rest for a few minutes.
- While the chicken is cooking, prepare the rest of your ingredients. Chop your veggies, cook the bacon, and peel & slice your eggs.
- Create a simple vinaigrette by combining olive oil, apple cider vinegar, mustard, honey, and salt and pepper to taste in a small bowl and whisk together.
- Carefully slice and cut chicken into bite-sized pieces.
- Prepare your salad by combining a bit of each ingredient in a medium bowl, drizzle with the vinaigrette, and enjoy!
Tuesday
Mediterranean Wrap
Ingredients:
- 1/2 cup water
- 1/3 cup couscous
- 1/4 cup lemon juice
- 3 tablespoons extra-virgin olive oil
- 2 teaspoons minced garlic
- 1/4 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper
- 1 pound chicken tenders
- 1 medium tomato, chopped
- 1 cup chopped cucumber
- 4 10-inch sun-dried tomato wraps or tortillas
Instructions:
- Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
- Meanwhile, combine lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
- Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
- Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
- To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
Notes:
- Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why I recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
- Using leftover rotisserie chicken or leftover chicken of any kind will work just as well in this recipe.
- We always have brown rice leftover at my house. Use brown rice instead of couscous so you aren’t wasting if need be.
- This recipe makes four servings. Make two and save the extra for this weekend while you are out with friends or you are running errands.
Wednesday
Avocado, Tomato & Chicken Sandwich
Ingredients:
- 2 slices Gluten Free Bread
- 1/4 ripe avocado
- 3 ounces cooked boneless, skinless chicken breast, sliced (see Tip)
- 2 slices tomato
Instructions:
- Toast bread. Mash avocado with a fork and spread onto one piece of toast like you would mayonnaise. Top with chicken, tomato and the second piece of toast.
Notes:
- Prepare several pieces of chicken at the beginning of the week to use for various recipes throughout your week.
- Please note: not all Gluten Free Bread is created equal. It took me a long time to find one my family and I love. The link above take you to one that we buy often and enjoy.
Thursday
Mediterranean Wrap
Leftovers from Tuesday
Friday
Taco Rice Salad
Ingredients:
Salad:
- Olive Oil
- 1 pound ground round
- 1 garlic clove, minced
- 3 cups cooked yellow rice
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 6 cups torn romaine lettuce (about 10 ounces)
- 3 cups chopped tomato (about 1 1/4 pounds)
- 1 cup frozen whole-kernel corn, thawed
- 1 (15-ounce) can black beans, rinsed and drained
Dressing:
- 2/3 cup fat-free sour cream
- 2/3 cup salsa
- 1 teaspoon chili powder
- 1/2 teaspoon ground cumin
- Remaining ingredient:
- 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese if wanted
Instructions:
- To prepare salad, heat a large nonstick skillet over medium-high heat. Coat pan with olive oil. Add beef and garlic, and cook 9 minutes or until browned, stirring to crumble. Drain; return beef mixture to pan. Stir in rice and next 4 ingredients (rice through pepper). Cool slightly.
- Combine lettuce and next 4 ingredients (lettuce through beans) in a large bowl; toss to combine.
- To prepare dressing, combine sour cream, salsa, 1 teaspoon chili powder, and 1/2 teaspoon cumin, stirring with a whisk. Spoon dressing over lettuce mixture; toss to coat. Place 1 1/3 cups lettuce mixture on each of 6 plates. Top with 3/4 cup rice mixture and about 1 1/2 tablespoons cheese if wanted.
- Makes 6 servings, so you will have plenty for dinner or lunch for the weekend!
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- Make sure to check out my lunch menu for kids too! Back to School Lunch Box Ideas
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