Menu Planning

Instructions for Delicious Lunch Meal!

This menu should help one decide what they can do for lunch meals. This information will contain a variety of meals with different calorie values for everyone to enjoy. The following are sample meals that are appropriate for any lunch:

400 Calories Meal

This is a breakdown of your meal:
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​​​​​​​1. First obtain a large bowl that can be used for mixing, 2 table spoons, a large plate, 1 cup measuring cup, cutting board, knife, and teaspoon. This will be very useful when tossing the salad

​​​​​​​2. We are going to pick 2 types of leafy greens of 2 cups each to put into the bowl. This salad is going to use 2 cups of Spinach and 2 Cups of Baby mixed Greens. Measure out these greens and place them in the large bowl. If you would like to mix up the greens choose something else, but use the same quantities
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3. Now is the time to add our oil. We will not be using a traditional salad dressing, but an extra virgin olive oil. There are some very tasty oils out there and Whole Foods carries ones infused with flavor. The following is a list of oils that can be used if you would like a different taste. However, this salad will use extra virgin olive oil. Measure out 1 tsp. of extra virgin olive oil into the bowl. Then take two spoons and mix the leaves to wet all the greens. Then plate the greens on one large plate.
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4. Next, add in your 4 different vegetables from the following table. Stick with the ½ cup servings for these vegetables so you can have variety. This meal we are going to pick Tomatoes, Celery, Green Onion, and Cucumber. If you feel like a different like having a different vegetable trade it out for another vegetable. Chop up the vegetables and place them on top of the plate of greens. Pre-sliced vegetables are available at Whole Foods.
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5. Next, you are going to take 12 baby carrots and place them on the plate. These are a different type of vegetable and we do not eat as much of these. Again, this chart will give other options in case you want something different.​​​​​​​
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6. Fruit is another great component that is going to add some sweetness to the meal. Slice up 2-3 strawberries and place them on the plate. There are many other fruits to pick, but this meal is going to use strawberries.​​​​​​​
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7. Nuts and seeds are a nice addition to this meal. This meal is going to include 5-6 almonds and place them on a plate. The following is a chart of other nuts that you could have instead.​​​​​​​


8. Now we are ready for our protein. This Meal is going to use chicken breast and this can be found at Whole Foods as well. We are going to use about 3-4 oz of chicken. This would be about half a chicken breast and then cut it up into bit size pieces. Place the cut up chicken on the plate. Again, if you would like variety add a different protein.
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9. Sit and enjoy!​​​​​​​
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500 Calorie Meal

This is a breakdown of your meal:​​​​​​​


1. First obtain a large bowl that can be used for mixing, 2 table spoons, a large plate, 1 cup measuring cup, cutting board, knife, and teaspoon. This will be very useful when tossing the salad

2. We are going to pick 2 types of leafy greens of 2 cups each to put into the bowl. This salad is going to use 2 cups of Spinach and 2 Cups of Baby mixed Greens. Measure out these greens and place them in the large bowl. If you would like to mix up the greens choose something else, but use the same quantities
​​​​​​​


3. Now is the time to add our oil. We will not be using a traditional salad dressing, but an extra virgin olive oil. There are some very tasty oils out there and Whole Foods carries ones infused with flavor. The following is a list of oils that can be used if you would like a different taste. However, this salad will use extra virgin olive oil. Measure out 1 tsp. of extra virgin olive oil into the bowl. Then take two spoons and mix the leaves to wet all the greens. Then plate the greens on one large plate.


4. Next, add in your 4 different vegetables from the following table. Stick with the ½ cup servings for these vegetables so you can have variety. This meal we are going to pick Tomatoes, Bell Peppers, Garlic, Green or Red Onion, and Cucumber. If you feel like a different like having a different vegetable trade it out for another vegetable. Chop up the vegetables and place them on top of the plate of greens. Pre-sliced vegetables are available at Whole Foods. Crushed Garlic is available as well.​​​​​​​


5. Next, you are going to take 12 baby carrots and place them on the plate. These are a different type of vegetable and we do not eat as much of these. Again, this chart will give other options in case you want something different.​​​​​​​
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6. Fruit is another great component that is going to add some sweetness to the meal. Slice up 2-3 strawberries and place them on the plate. There are many other fruits to pick, but this meal is going to use strawberries.​​​​​​​
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7. Nuts and seeds are a nice addition to this meal. This meal is going to include 1 tbsp of Sesame seeds. Measure out 1 tbsp and sprinkle them around the plate. The following is a chart of other nuts and seeds that you could have instead.


8. Now we are ready for our protein. This Meal is going to use chicken breast and this can be found at Whole Foods as well. We are going to use about 3-4 oz of chicken. This would be about half a chicken breast and then cut it up into bit size pieces. Place the cut up chicken on the plate. Again, if you would like variety add a different protein.


9. Sit and enjoy!​​​​​​​
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600 Calorie Meal

This is a breakdown of your meal:​​​​​​​


1. First obtain a large bowl that can be used for mixing, 2 tablespoons, a large plate, 1 cup measuring cup, cutting board, knife, and teaspoon. This will be very useful when tossing the salad

2. We are going to pick 2 types of leafy greens of 2 cups each to put into the bowl. This salad is going to use 2 cups of Spinach and 2 Cups of Romaine Lettuce. Measure out these greens and place them in the large bowl. If you would like to mix up the greens choose something else, but use the same quantities.​​​​​​​


3. Now is the time to add our oil. We will not be using a traditional salad dressing, but an extra virgin olive oil. There are some very tasty oils out there and Whole Foods carries ones infused with flavor. The following is a list of oils that can be used if you would like a different taste. However, this salad will use extra virgin olive oil. Measure out 1 tsp. of extra virgin olive oil into the bowl. Then take two spoons and mix the leaves to wet all the greens. Then plate the greens on one large plate.


4. Next, add in your 4 different vegetables from the following table. Stick with the ½ cup servings for these vegetables so you can have variety. This meal we are going to pick Tomatoes, Artichokes, Garlic, Green or Red Onion, Zucchini, and Cucumber. If you feel like a different like having a different vegetable trade it out for another vegetable. Chop up the vegetables and place them on top of the plate of greens. Pre-sliced vegetables are available at Whole Foods. Crushed Garlic is available as well.


5. Next, you are going to take 12 baby carrots and place them on the plate. These are a different type of vegetable and we do not eat as much of these. Again, this chart will give other options in case you want something different.


6. Olives will add a nice zest to the meal. Pick 8-10 Olives out of a jar and place them on the plate. There are many other fruits to pick, but this meal is going to use Olives.​​​​​​​
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7. Nuts and seeds are a nice addition to this meal. This meal is going to include 2 tbsp of Pistachios. Measure out 2 tbsp and sprinkle them around the plate. . The following is a chart of other nuts and seeds that you could have instead.
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8. Now we are ready for our protein. This Meal is going to use chicken breast and this can be found at Whole Foods as well. We are going to use about 3-4 oz of chicken. This would be about half a chicken breast and then cut it up into bit size pieces. Place the cut up chicken on the plate. Also, we are going to add 2 oz. of Mozzarella Cheese to the meal. Slice of a piece and put it on the plate. Again, if you would like variety add a different protein.
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9. Sit and enjoy!​​​​​​​
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Take a look at some sample dishes!

Dishes
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