Quick and Healthy Lunches
Yes, it is possible to have a Quick lunch that is Healthy. Included in this handout are 2 weeks of lunch ideas
with a grocery list for each week. Give them a try.
Recommended carbohydrate and fat intakes for various calorie levels:
1200=180 gms carbohydrates (60%) and 40 gms fat (30%)
1500=250 gms carbohydrates and 50 gms fat
2000=300 gms carbohydrates and 65 gms fat
1) Chicken Sandwich 5) 6 oz. fat free Fruit Yogurt
2 ounces of chicken 1 1/2 cups fresh mixed fruit
2 slices whole grain bread 1 lower fat granola bar
lettuce and slice of tomato 1 cup skim milk*
1 Tbsp of lower fat salad dressing (cals-465, carbo-93 gms, fat-4 gms,
1 medium apple fiber-6 gms)
1 cup of skim milk*
(cals-485, carbo-69 gms,
fat-9 gms, fiber-11 gms)
2) Beef Wrap 6) Tuna salad in Pita Bread
8-inch soft fat free tortilla 1/2 cup water-packed tuna fish
2 oz. lean deli roast beef chopped cucumber
mustard, lettuce, chopped tomatoes 2 Tbsp lower fat ranch drsg
1 oz. (17) fat free pretzels 1/2 large fat free pita bread
1 cup of grapes 1 orange
1 cup skim milk* 1 medium choc. chip cookie
(cals-560, carbo.-100 gms, ice water with lemon
fat-2 gms, fiber-5 gms) (cals-440, carbo-52 gms, fat-10 gms, fiber-4gms]
3) Pizza Bread 7) Fast Food Meal
4-inches of French Bread (2 halves) 1 hamburger
1/2 cup pizza sauce Side salad w/ light dressing
slices of: onion, green pepper, 1 serving small fries
mushrooms or whatever vegetables diet beverage or water
1/4 cup mozzarella cheese (cals-595, carbo-68 mgs, fat-28 gms, fiber-5 gms)
1 banana
1 cup skim milk*
(cals-505, carbo-87 gms,
fat-9 gms, fiber-7 gms)
4) Healthier Frozen Dinner * If you don’t drink milk
Large mixed vegetable salad consider adding an extra
2 Tbsp lower fat ranch dressing ounce of lean meat or low
1 cup skim milk* fat cheese.
(cals-510, carbo-66 gms, fat-12 gms,
fiber 6 gms)
Grocery List Week 1
Vegetables Fruits
1 head of red leaf lettuce 2 apples
2 tomatoes 2 bananas
1 onion 1 bag of grapes
1 green pepper 2 oranges
1 cucumber 1 lemon
1 small pkg mushrooms
Can/Jars Meat
1 jar low fat salad dressing 1 small pkg sliced deli beef
jar mustard
1 jar pizza sauce
1 jar lower fat ranch dressing Frozen Items
1 sm can water-packed tuna 1 pkg skinless chicken breasts
1 healthy dinner
Starch Dairy
1 loaf whole grain bread 1 gal skim milk
1 pkg (8 inch) fat free tortillas 1 pkg mozzarella cheese
1 loaf French bread 6 oz fat free yogurt
1 pkg large fat free pita bread
Miscellaneous
1 small pkg fat free pretzels
1 lower fat granola bar
1 medium choc. cookie
Form No. 779-0186 (rev. 11/03)
Quick and Healthy Lunches
Week 2- Quick and Healthy Lunches
1) 1 cup Black Bean Soup 5) 1/4 (15 oz.) cheese pizza
3 oz. lower fat cheese 1 cup fresh mixed vegetables
16 lower fat wheat crackers 1 orange
1/2 cup natural applesauce 1 can diet soda
1 cup skim milk* (cals-354, carbo.-56 gms, fat-10 gms, fiber-9 gms)
(cals-610, carbo.-77 gms, fat-18 gms,
fiber-13 gms)
2) Turkey Sub 6) Leftover Meatloaf Sandwich-
5 inch sub roll 2 oz. sli. meatloaf
3 sli. deli turkey 2 sli. whole grain bread
1 Tbsp lower fat dressing 2 Tbsp catsup
lettuce leaf and chopped tomato 1 oz. (11) baked chips
1 oz.(11) baked chips 1 cup of grapes
4.3 oz. cup reduced sugar gelatin 1 cup skim milk*
w/ fruit (cals-614, carbo.-93 gms, fat-17 gms, fiber-10 gms)
1 cup skim milk*
([cals-520, carbo.-82gms, fat-8 gms,
fiber-3 gms)
7) Chicken Salad in 1/2 large Pita
2 oz. diced grilled chicken breast
diced celery
3) Peanut Butter Sandwich- 4 diced grapes
2 Tbsp peanut butter 2 Tbsp lower fat salad dressing
2 slices whole grain bread 1/2 large fat free pita bread
mixed veggies-carrots, 1 banana
g. pepper, celery 1 lower fat ice cream bar
1 medium apple glass of water w/lemon
1 cup skim milk* (cals-448, carbo.-63 gms, fat-12 gms, fiber-4 gms)
(cals-560, carbo.-73 gms, fat-22 gms,
fiber-13 gms)
4) large mixed Vegetable Salad * If you don’t drink milk
3 oz. chopped grilled chicken breast consider adding an
3 Tbsp lower fat ranch dressing extra ounce of lean meat
1 cup fresh strawberries or low fat cheese.
1 cup skim milk*
(cals-445, carbo.-47 gms, fat-11 gms,
fiber-5 gms)
Now that you have some ideas why don’t you try making up some
Quick and Healthy Lunches.
Grocery List Week 2
Vegetables Fruit
1 head of red leaf lettuce 1 apple
2 tomatoes 1 box strawberries
1 bag carrots 2 oranges
2 green peppers 1 bag grapes
1 bag celery 1 banana
1 cucumber lemon
Can/Jars Meat
1 can black bean soup 1 pkg. deli turkey
1 jar natural applesauce 1 lb. lean ground beef
1 jar lower fat salad dressing
1 jar peanut butter
1 jar lower fat ranch dressing
catsup Frozen Items
1 pkg. skinless chicken breasts
15 oz. cheese pizza
Starch 1 box lower fat ice cream bars
1 loaf whole grain bread
1 box lower fat wheat crackers
1 pkg sub rolls Dairy
1 pkg. large fat free pita bread 1 gal. skim milk
1 small pkg lower fat cheese
Miscellaneous
1 small pkg. baked chips
1 pkg. (4) ready made reduced sugar gelatin/fruit
1 can diet soda
Sources for Nutritional Analysis: Nutritionist III program, Food Values of Portions Commonly Used by Jean Pennington, 17th edition,
food labels Aug., 2003
For more information or to speak with an OSF Saint Francis Registered, Licensed Dietitian
Call 655-3705 (hospital), 282-1600 (RiverPlex), 655-7936 (Penn. Avenue Office).
Need more suggestions for a healthier lifestyle? OSF Saint Francis Wellness Services
is here to help! Call us at (309) 282 1624 or visit our web site at:
osfsaintfrancis.org/services/wellness
Choose Wisely, CHOOSE Health!
Form No. 779-0186 (rev. 11/03)