When it comes to healthy eating, sometimes it can be challenging to come up with lunch ideas that are both nutritious and delicious. This is especially true for those following a specific diet plan like Weight Watchers, where every point counts. That’s why we’ve put together this list of 20 mouth-watering lunch recipes that are not only good for you but also easy to make and satisfying to eat.
From classic wraps and salads to international-inspired dishes and comfort food favorites, these recipes offer a wide range of options to keep your lunches interesting and varied. And the best part? Each one is Weight Watchers-friendly, so you can enjoy them without worrying about going over your daily point allowance.
Turkey and Avocado Wrap
This flavorful wrap combines tender turkey breast, creamy avocado, crisp lettuce, and tangy cheese for a satisfying and healthy snack or meal. The best part? It’s quick to prepare and can be customized to your taste!
Ingredients:
– 1 pound cooked turkey breast
– 1 ripe avocado, sliced
– 2 cups mixed greens (lettuce, spinach, etc.)
– 1 cup shredded cheddar cheese
– 1 large flour tortilla (whole wheat or white)
– Salt and pepper, to taste
– Optional: chopped tomato, cucumber, or red onion for added flavor
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Arrange the mixed greens in the center of the wrap, leaving a 1-inch border around the edges.
3. Slice the turkey breast into thin strips and place them on top of the greens.
4. Add sliced avocado, shredded cheese, and any desired additional toppings (tomato, cucumber, or red onion).
5. Season with salt and pepper to taste.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
Cooking Time: 5-10 minutes
Quinoa and Black Bean Salad
This vibrant salad combines the nutty flavor of quinoa with the earthy sweetness of black beans, perfect for a quick and healthy lunch or dinner. With its bold flavors and colorful presentation, it’s sure to impress!
Ingredients:
– 1 cup cooked quinoa
– 1 can (15 oz) black beans, drained and rinsed
– 1 red bell pepper, diced
– 1/2 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine quinoa, black beans, red bell pepper, and cilantro.
2. Squeeze lime juice over the mixture and toss to coat.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (quinoa cooking time)
Grilled Chicken Caesar Salad
Elevate your salad game with this classic Grilled Chicken Caesar Salad recipe, featuring tender grilled chicken, crisp romaine lettuce, and a tangy Caesar dressing.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 cups romaine lettuce
– 1/4 cup grated Parmesan cheese
– 1/2 cup Caesar dressing
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt and pepper. Grill for 5-6 minutes per side, or until cooked through.
3. Meanwhile, wash and dry romaine lettuce leaves.
4. In a large bowl, combine grilled chicken, romaine lettuce, and Parmesan cheese.
5. Drizzle Caesar dressing over the top and toss to coat.
6. Serve immediately, garnished with additional Parmesan cheese if desired.
Cooking Time: 12-15 minutes
Zucchini Noodles with Pesto
Transform zucchinis into delicious noodles and pair them with a rich and herby pesto sauce for a quick and easy vegetarian dinner. This recipe is perfect for warm weather when fresh zucchinis are in season.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (or store-bought)
– 1 tablespoon olive oil
– Salt, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Preheat your spiralizer or mandoline to create zucchini noodles.
2. Cook the zucchinis according to package instructions (usually 3-5 minutes).
3. Heat the olive oil in a large skillet over medium heat.
4. Add the cooked zucchini noodles and cook for an additional 2-3 minutes, until slightly caramelized.
5. Stir in the pesto sauce and season with salt to taste.
6. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Egg White and Veggie Scramble
Egg White and Veggie Scramble: A protein-packed breakfast option with a boost of nutrients from the added veggies!
Ingredients:
– 2 egg whites
– 1 cup mixed bell peppers (any color), diced
– 1/2 cup mushrooms, sliced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1-2 cloves garlic, minced
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the olive oil in a non-stick skillet over medium-high heat.
3. Add the diced bell peppers and cook for 2-3 minutes or until tender.
4. Add the sliced mushrooms and cook for an additional 2 minutes, stirring occasionally.
5. Pour in the egg whites and stir gently to distribute the veggies evenly.
6. Cook for 3-4 minutes or until the eggs are almost set.
7. Use a spatula to gently scramble the mixture, breaking up any large clumps.
8. Season with salt, pepper, and garlic (if using).
9. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Slow Cooker Lentil Soup
Warm up with this comforting, plant-based soup that’s perfect for a chilly day. This slow cooker recipe is easy to prepare and packed with nutritious lentils, vegetables, and aromatic spices.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and sliced
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 tsp dried thyme
– 1/2 tsp ground cumin
– Salt and pepper, to taste
– Optional: kale or spinach for added nutrition
Instructions:
1. Add lentils, onion, garlic, carrots, celery, diced tomatoes, vegetable broth, thyme, and cumin to a slow cooker.
2. Season with salt and pepper to taste.
3. Cook on Low for 8 hours or High for 4 hours.
4. Stir in any additional kale or spinach (if using).
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 4-8 hours
Greek Yogurt Chicken Salad
Greek Yogurt Chicken Salad Recipe
A refreshing twist on traditional chicken salad, this Greek-inspired recipe combines tender chicken, crunchy veggies, and a tangy yogurt dressing.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup plain Greek yogurt
– 1/4 cup chopped fresh cucumber
– 1/4 cup chopped red bell pepper
– 1/4 cup crumbled feta cheese
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a medium bowl, combine the chicken, Greek yogurt, cucumber, bell pepper, and feta cheese.
2. Mix until all ingredients are well combined.
3. Add the lemon juice and season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Just before serving, garnish with chopped parsley if desired.
Cooking Time: 10 minutes (prep) + 30 minutes (chill time)
Serve chilled or at room temperature on your favorite greens or as a sandwich filling.
Spicy Tuna Lettuce Wraps
These Spicy Tuna Lettuce Wraps are a flavorful and healthy alternative to traditional sushi rolls. The spicy kick from the tuna and sriracha mayo is balanced by the crunch of fresh lettuce leaves.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 tbsp of sriracha mayo
– 4-6 lettuce leaves
– 1/4 cup of chopped cilantro (optional)
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, mix together the flaked tuna and sriracha mayo until well combined.
2. Lay out a large lettuce leaf as a wrap.
3. Spoon about 1-2 tbsp of the tuna mixture onto the center of the lettuce leaf.
4. Top with chopped cilantro (if using) and fold the lettuce leaves to create a neat package.
5. Serve immediately and enjoy!
Cooking Time: None! These wraps are ready in minutes.
Veggie Stir-Fry with Brown Rice
Quickly cook a medley of colorful vegetables with savory brown rice for a nutritious and filling meal.
Ingredients:
– 1 cup brown rice, cooked according to package instructions
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 bell pepper (any color), sliced
– 1 carrot, peeled and grated
– 1 cup broccoli florets
– Salt and pepper, to taste
– Optional: soy sauce or stir-fry sauce for added flavor
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic; cook until tender, about 3-4 minutes.
3. Add the bell pepper and carrot; cook for an additional 3-4 minutes, or until they start to soften.
4. Stir in the broccoli; cook until it reaches your desired level of tenderness.
5. Season with salt, pepper, and optional soy sauce or stir-fry sauce.
6. Serve the veggie mixture over cooked brown rice.
Cooking Time: 15-20 minutes
Blackened Shrimp and Mango Salsa
This recipe combines the bold flavors of blackened shrimp with a refreshing mango salsa, perfect for a summer evening or a quick weeknight dinner. The spicy kick from the blackening seasoning pairs surprisingly well with the sweetness of the mango, making this dish a must-try.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 1 tablespoon blackening seasoning
– 1/4 cup mango salsa (homemade or store-bought)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat a skillet over medium-high heat.
2. Add the olive oil, then sprinkle the shrimp with blackening seasoning. Cook for 2-3 minutes per side, until pink and cooked through.
3. Serve the shrimp hot with mango salsa spooned on top.
4. Garnish with cilantro leaves, if desired.
Cooking Time: 6-8 minutes
Cauliflower Fried Rice
Transform cauliflower into a crispy, flavorful substitute for traditional fried rice with this easy and healthy recipe.
Ingredients:
– 1 head of cauliflower, grated
– 2 tablespoons vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g., peas, carrots, corn)
– 2 teaspoons soy sauce
– Salt and pepper to taste
– 2 green onions, chopped (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add mixed vegetables; cook for an additional 2-3 minutes.
4. Stir in grated cauliflower, soy sauce, salt, and pepper. Cook for 5-6 minutes, stirring frequently, until cauliflower is tender and slightly browned.
5. Taste and adjust seasoning as needed.
6. Garnish with chopped green onions, if desired.
Cooking Time: Approximately 15-20 minutes.
Spinach and Feta Stuffed Chicken
A flavorful and moist chicken dish filled with the goodness of spinach and feta cheese.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, and garlic.
3. Lay the chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the spinach-feta mixture, dividing it evenly among the four breasts.
5. Drizzle the tops of the chicken with olive oil and season with salt and pepper.
6. Place the stuffed chicken on a baking sheet lined with parchment paper and bake for 30-35 minutes or until cooked through.
Cooking Time: 30-35 minutes
Chickpea and Cucumber Salad
A refreshing summer salad that combines the creamy texture of chickpeas with the crunch of cucumber, perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 can chickpeas (15 ounces), drained and rinsed
– 2 medium cucumbers, peeled and thinly sliced
– 1/4 cup red onion, thinly sliced
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Fresh parsley or dill for garnish (optional)
Instructions:
1. In a large bowl, combine chickpeas, cucumber slices, and red onion.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the chickpea mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley or dill, if desired.
6. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: None
Baked Sweet Potato with Black Beans
A flavorful and nutritious side dish that combines the natural sweetness of sweet potatoes with the savory taste of black beans. This recipe is perfect for a quick weeknight meal or as a healthy addition to your favorite dishes.
Ingredients:
– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– Salt and pepper, to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Scrub the sweet potatoes clean and pierce them with a fork several times.
3. In a bowl, mix together black beans, olive oil, onion, garlic, salt, and pepper.
4. Place the sweet potatoes on a baking sheet lined with parchment paper.
5. Spoon the black bean mixture evenly over the sweet potatoes.
6. Bake for 45-50 minutes or until the sweet potatoes are tender when pierced with a fork.
7. Garnish with chopped cilantro, if desired.
Cooking Time: 45-50 minutes
Turkey and Veggie Meatballs
Transform your meatball game with this unique blend of turkey and veggies! This recipe yields tender, flavorful meatballs perfect for pasta dishes, subs, or as a snack.
Ingredients:
– 1 lb ground turkey
– 1/2 cup finely chopped onion
– 1/2 cup grated zucchini
– 1/4 cup breadcrumbs
– 1 egg
– 1 tbsp olive oil
– 1 tsp dried oregano
– Salt and pepper, to taste
– Optional: your favorite marinara sauce and pasta
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, onion, zucchini, breadcrumbs, egg, olive oil, oregano, salt, and pepper. Mix well with hands until just combined.
3. Use your hands to shape mixture into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 18-20 minutes or until cooked through.
5. Serve hot with marinara sauce and pasta, if desired.
Cooking Time: 18-20 minutes
Broccoli and Cheese Stuffed Potato
Experience the comforting combination of tender potatoes, savory broccoli, and melted cheese in this easy-to-make recipe.
Ingredients:
– 2-3 large baking potatoes
– 1 head of broccoli, steamed and chopped
– 1/2 cup shredded cheddar cheese
– 1 tablespoon butter
– Salt and pepper to taste
– Optional: sour cream, chives, or bacon bits for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake the potatoes for 45-60 minutes, or until tender.
3. Meanwhile, mix chopped broccoli with butter, salt, and pepper in a bowl.
4. Once potatoes are cooked, slice them in half lengthwise and scoop out some of the flesh to make room for filling.
5. Stuff each potato with the broccoli mixture, followed by shredded cheese.
6. Place the stuffed potatoes on a baking sheet and bake for an additional 10-15 minutes, or until cheese is melted and bubbly.
7. Serve hot, garnished with your choice of sour cream, chives, or bacon bits.
Cooking Time: Approximately 1 hour 15 minutes
Mediterranean Hummus Wrap
A flavorful and refreshing wrap filled with creamy hummus, crunchy veggies, and savory feta cheese. Perfect for a quick lunch or dinner on-the-go!
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 1 tablespoon tahini
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 large flour tortilla
– 1/2 cup mixed greens (such as arugula and spinach)
– 1/2 cup sliced cucumber
– 1/2 cup sliced red bell pepper
– 1/4 cup crumbled feta cheese
– 1 tablespoon chopped fresh parsley
Instructions:
1. In a blender, combine chickpeas, lemon juice, garlic, olive oil, tahini, salt, and black pepper. Blend until smooth.
2. Spread the hummus on the tortilla, leaving a small border around the edges.
3. Top with mixed greens, cucumber, bell pepper, and feta cheese.
4. Sprinkle parsley on top for garnish.
5. Roll up the wrap tightly.
Cooking Time: 10 minutes
Asian-Inspired Cabbage Slaw
Asian-Inspired Cabbage Slaw Recipe
A refreshing twist on traditional coleslaw, this Asian-inspired slaw combines the crunch of cabbage with the bold flavors of soy sauce and sesame oil. Perfect as a side dish or topping for your favorite stir-fries.
Ingredients:
– 1 head of cabbage, thinly sliced
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 cup chopped scallions (green onions)
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cabbage, soy sauce, sesame oil, rice vinegar, and grated ginger.
2. Toss until the cabbage is evenly coated with the dressing.
3. Stir in the chopped scallions.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Cooking Time: None! This slaw is best served chilled, so just let it sit in the fridge for a bit before serving.
Lemon Garlic Salmon with Asparagus
This refreshing dish combines the bright flavors of lemon and garlic with the tender flake of salmon, all on a bed of crispy asparagus. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 lemons, juiced
– 4 cloves of garlic, minced
– 1 bunch of fresh asparagus, trimmed
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. Drizzle lemon juice and minced garlic over the salmon, making sure each piece is coated.
5. Toss asparagus spears with olive oil, salt, and pepper. Spread them out around the salmon.
6. Bake for 12-15 minutes or until salmon is cooked through and flakes easily with a fork.
7. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 12-15 minutes
Avocado and Egg Toast
Elevate your breakfast game with this simple yet satisfying Avocado and Egg Toast recipe. Fresh avocado, crispy eggs, and crunchy whole grain toast come together for a nutritious and delicious start to the day.
Ingredients:
– 2 slices of whole grain bread
– 1 ripe avocado, mashed
– 2 eggs
– Salt and pepper to taste
– Optional: red pepper flakes for added spice
Instructions:
1. Toast the bread until lightly browned.
2. In a small bowl, whisk together the eggs and a pinch of salt. Cook in a non-stick pan over medium heat until scrambled to desired doneness.
3. Spread the mashed avocado on top of the toasted bread.
4. Place the scrambled eggs on top of the avocado.
5. Season with salt, pepper, and red pepper flakes (if using).
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Summary
Discover delicious and healthy lunch recipes that fit your Weight Watchers diet. From wraps to salads, soups to stir-fries, these 20 mouth-watering options are perfect for a quick and nutritious meal on-the-go. Try making a Turkey and Avocado Wrap, Quinoa and Black Bean Salad, or Grilled Chicken Caesar Salad. Other favorites include Zucchini Noodles with Pesto, Egg White and Veggie Scramble, and Slow Cooker Lentil Soup. With these recipes, you’ll be fueled for the rest of your day without sacrificing taste or nutrition. Get cooking and enjoy a guilt-free lunch!
