The Meal Plan for the Week of July 18, 2022

Fuel up for Lunch

Let’s talk lunch. Often skipped, forgotten, or rushed, it’s an important meal to include in the day. It helps keep you energized and focused, feel full and satisfied to avoid unhealthy snacking, and can be quick and easy to assemble. Bringing lunch instead of eating out can also save you money! Bring leftovers from last night’s dinner or put together a quick lunch that checks all the boxes. Lean protein + whole grain + fruits and vegetables = healthy lunch!


Turkey Taco Meal Prep Bowls

Meal prep is a great way to make sure you have lunch for the whole week. Make a large batch, portion into containers you can take to work, and hold in the fridge until you’re ready to pack it! Meal prepping also saves you money on groceries. This recipe is so easy to make, and the delicious flavors are just like having lunch at a Mexican restaurant!


Greek Chicken Wrap

Sandwiches are a lunch classic but aren’t always the healthiest choice depending on what you’re adding. Try out this recipe for an upgraded version! Packed full of flavor and nutrients, it’s a quick and easy way to get everything you need out of lunch in one place. Pack a side of tzatziki sauce to drizzle on before enjoying, if desired.


Chicken Salad

These ready-to-go salads are easy to assemble and full of colorful ingredients. You can prep multiple at a time to enjoy them throughout the week! If you don’t have jars, you can use any container that is able to be packed in a lunchbox. Add a whole grain, like quinoa or brown rice, to boost the nutrients. Also, take a look at the tips on this site for how to layer a salad in a jar if you’ve never done this before!


Peanut Chicken Bowls

Skip takeout for lunch and make this instead! Fresh vegetables, lean protein, and a creamy sauce make this meal filling and nutritious. Add brown rice, quinoa, or rice noodles for a complex carbohydrate to round out the meal. Put the sauce in a small container on the side and add to your meal right before eating.


Mediterranean Tuna Salad

Canned or pouch tuna is a great option for a fast and easy lunch. Elevate lunchtime tuna with this recipe! Make the Mediterranean salad ahead of time and add the tuna before eating. This keeps it fresh for when lunch rolls around and means you can reuse the salad throughout the week as a side dish for other meals.

About the dietitian

Lizzie, one of EHG's Client Success Managers, completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Engagement Health Group