Inspire Wellness ‘Lunch Recipes’

Healthy Low Calorie Chicken Caesar Wrap

chic ceasarLooking for a quick and easy satisfying lunch? Avoid the nearby restaurant and make your own wrap at home so you can control the ingredients and calories! Pair it with some fruit and veggies to complete the meal.

 

 

 
Ingredients:

  • 1 tortilla of your choice (I used Rudi’s Gluten Free Plain tortilla)
  • 1/2 cup chicken, chopped
  • 1/4 cup cucumber, chopped
  • 1 cup romaine, chopped
  • 1 tbsp parmesan cheese
  • 1 tbsp Bolthouse Farms Caesar Dressing

Toss all ingredients together in a bowl and pour in wrap!

241 Calories, 6g Fat, 7g Fiber, 3g Sugar, 27g Protein

 

Chickpea Veggie Burgers (Gluten Free)

veg 2Yummy! I love creating my own veggie burgers because I know exactly what is in it. I found this recipe on greenforks.com and decided to try. This was a success because it’s gluten-free, it stay together, tastes good and is not dry. I like to make them at the beginning of the week to pair with salad. A delicious and veggie-rich lunch!

 

 

 

Ingredients:

  • 3/4 cup rolled oats (I buy Trader Joe’s gluten free)
  • 1 tsp dried oregano
  • 1/8 tsp cayenne pepper (or 1/4 if you like spicy)
  • 1/2 tsp sea salt
  • 1/4 tsp ground pepper
  • 14oz container of chickpeas, rinsed & drained
  • 1 cup shredded carrot (shredding fresh is the best)
  • 1/2 cup chopped scallions
  • 1/3 cup fresh parsley or other fresh herb you like
  • 2 garlic cloves, minced
  • 2 tbsp. red wine vinegar
  • 2 tsp Bragg’s Liquid Aminos
  • 1/2 cup raw sunflower seeds

Place oats in food processor until consistency is like flour. Pulse in spices. Then add remaining ingredients except sunflower seeds. Stir in sunflower seeds. Shape the burger dough into 4 large patties or 6 small ones. Heat a skillet on medium with a little avocado oil, cook about 5 minutes and flip for another 4-5 minutes.

4 Servings: Per serving: 267 Calories, 12g Fat, 9g Fiber, 12g Protein, 5g Sugar 

Mason Jar Broccoli Slaw

broc slawBroccoli slaw is an easy way to create a quick salad with powerful antioxidants! This one has a delicious dressing made with Braggs liquid aminos (similar to soy sauce but contains 16 amino acids), almond butter and apple cider vinegar – a yummy combo!

The importance of the mason jar is the layering. Make sure to layer in this order so nothing gets soggy.

 

 

Ingredients:

  • First Layer: Dressing (whisk together & add to the bottom of mason jar)
    • 1 tbsp Braggs liquid aminos
    • 2 tsp sesame oil
    • 1 tsp honey
    • 2 tsp apple cider vinegar
    • 1 tbsp almond butter
  • Second layer: 1/3 cup organic edamame (cooked and cooled)
  • Third layer: Veggies
    • 1/4 cup red pepper, chopped
    • 1/4 cup carrots, shredded (shred yourself for much tastier carrots)
  • Fourth layer: 1 cup broccoli slaw (chop a little bit more so its easier to eat)
  • Fifth layer: 2 tbsp slivered almonds

When you are ready to eat, pour into a bowl and enjoy!

376 Calories, 46g Fat, 10g Fiber, 12g Sugar, 16g Protein

Coconut Encrusted Chicken Tenders

coconut chicHere is a healthy and delicious way to enjoy chicken the whole family will like. If your kids like chicken fingers, this is a great healthy alternative.

It goes great on salad and also tastes good cold the next day for lunches. Pair it with a good dipping sauce. I personally like the Bolthouse Farms dressings because they are made with yogurt and very low calorie so I served it with the Bolthouse Farms honey mustard. Thank you, Angie for recommending this to me. She found on planksloveandguacamole.com and also took this great photo for me!

 

Ingredients:

  • 1 1/4 lb organic chicken breast tenders
  • 2 eggs
  • 1/4 cup coconut flour
  • 1 1/4 cup unsweetened coconut flakes
  • 2 tbsp. arrowroot starch (optional)
  • 1 tbsp. coconut sugar
  • 1 tsp paprika
  • 1/2 tsp ground ginger
  • 1 tsp powdered garlic
  • 1 tsp salt
  • 1/2 tsp pepper

Preheat oven to 400F. Line cookie sheet with parchment paper and coat with cooking spray. Beat eggs in bowl. Mix up the breading in a shallow dish with the remaining ingredients. Dip chicken in eggs and then coat in breading mixture. Transfer to cookie sheet and bake 10 minutes, then flip and bake 10 minutes.

5 Servings; Per Serving: 288 Calories, 15g Fat, 4g Fiber, 4g Sugar, 27g Protein

 

 

 

Mediterranean Mason Jar Salad

saladDo you have a mason jar yet? Mason jar salads are super easy to make the night before and transport with you the next day. When ready for lunch, just dump into a bowl and enjoy!  If you layer it properly, nothing gets soggy.

This is a salad recipe that originated from my friend Melissa and I created this with what I had and what sounded good.

I love chickpeas because they are filled with fiber and really do fill you up for awhile.

The key to this is layering as it so nothing gets soggy.

 

1st layer: Dressing (combine 3 ingredients in separate bowl & whisk together)

  •  1 tbsp. hummus
  • 1 tbsp. lemon juice (fresh)
  • 1 tbsp. avocado oil

2nd layer: Chickpeas

  • 1/3 cup chickpeas

3rd layer: Veggies

  • 1/4 cup red pepper, chopped
  • 1/3 cup cucumber, chopped

4th layer: Feta

  • 3 tbsp feta, crumbled

5th layer: Greens – packed and smashed in. Mine seemed full but I was able to smash a decent amount of spinach at the top.

  • 1-2 handfuls Spinach (whatever you can get in the top)

salad2Enjoy!

300 Calories, 22g Fat, 6g Fiber, 2g Sugar, 10g Protein

Balsamic Chicken

balsamic chic

This balsamic chicken makes an easy dinner to prepare and you can even double the recipe so you have leftovers for lunch for the week. I like to use the Trader Joe’s organic breast tenders because they are littler and cook faster.

The chicken goes great on salad. Marinate it in the morning for a quick and easy dinner with only 20 minutes of baking time. I paired it with brown rice and a big spinach salad. Perfect filling & satisfying meal!

 

 

 

 

Ingredients:

  • 1lb chicken breast (I like to use TJ’s Organic Chicken Breast Tenders)
  • 1/4 cup balsamic vinegar
  • 2 tbsp avocado oil (or olive oil)
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried basil

Marinate for 1 hour in pyrex dish. Bake on parchment paper on 350 degrees for 8-10 minutes each side. Top on salad or eat with some veggies!

4 Servings/Per Serving: 197 Calories, 8g Fat, 0g Fiber, 3g Sugar, 26g Protein

Vegetarian Lentil Soup

lentil soupThis soup is a delicious and filling way to get a warm lunch or dinner packed with veggies. It was super easy to make. I found this recipe from eatwithtom.com and decided to make for the week to have an easy lunch on hand. Hope you like it too!

 

 

 

 

 

  • 1 cup frozen chopped onion (or 1 onion chopped)
  • 3 carrots, chopped
  • 3 cloves garlic, minced
  • 1 tbsp. basil
  • 1 tbsp. oregano
  • 1 tbsp. parsley
  • 1 tsp salt
  • 1/2 tsp pepper
  • 4-6 tomatoes, chopped (depending on the size of the tomato)
  • 32oz vegetable broth
  • 2 cups cooked French lentil beans (I buy TJ’s steamed lentils)
  • 2 large handfuls of spinach, chopped
  • Topping: Add 1/2 avocado, chopped to each serving

In a wok pan or stockpot, over medium heat, cook onion, garlic, carrots and spices for 7 minutes or until carrots begin to soften. Add tomatoes and cook an additional 5-7 minutes. Add broth and lentils and cook for another 10 minutes and then stir in chopped spinach. Simmer for another 3-5 minutes or until spinach is wilted. Add any additional salt to taste if needed.  Top with avocado. The fat from the avocado will help you stay satiated for longer!Enjoy!

4 Servings, Per Serving 331 Calories, 11g Fat, 16g Fiber, 8g Sugar, 12g Protein

Cranberry Kale Salad

kaleMy client, Jill gave me this recipe and I’ve already made it 4 times in the last month.  So, I thought it would be a great one to pass along.  It is a crowd pleaser 🙂  Even the kids enjoyed it.  It super easy and pretty presentation. The best part – you can make it the night before!
It also tastes great for days after too.

 

 

 

 

Salad Dressing:

  • 1/4 cup fresh lemon juice
  • 2 tbsp Dijon mustard
  • 1 tbsp minced shallot
  • 1 garlic clove, minced
  • 1/4 tsp sea salt
  • 1/8 tsp ground pepper
  • 1/2 cup olive oil

Salad:

  • 2 large bunches of Tuscan kale (washed, de-stemmed and chopped up small) – I don’t like to buy the bags already chopped because they have the big veins in it and its hard to pick them all out.
  • 10oz bag of shredded brussel sprouts (I buy from Trader Joes)
  • 1 cup Pecorino cheese, grated
  • 1/2 cup chopped nuts (I used pecans this time and sometimes almonds)
  • 1/2 cup dried cranberries

Combine salad dressing ingredients and whisk together.  Set aside.  Wash and de-stem kale, cut into bite size pieces. Mix in brussel sprouts, pecorino cheese and dressing.  Toss well.  Before serving add in cranberries and nuts.

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