1. Grilled Chicken (or Fish) with Olive Oil + Veggies

A classic balanced lunch that keeps you full without heaviness.

Ingredients

Chicken breast or white fish (cod, sea bass, etc.)

Zucchini, broccoli, or mixed vegetables

Olive oil

Salt, pepper, lemon

How to make it: Grill or pan-cook the chicken/fish with olive oil and seasoning. Roast or sauté the vegetables separately until soft and slightly golden. Serve with a drizzle of olive oil and a squeeze of lemon.

Why it works: The perfect balance of lean protein, fiber, and healthy fats — stable energy all afternoon.

2. Turkey or Tofu Stir-Fry with Greens

Comforting, quick, and anti-inflammatory.

Ingredients

Turkey slices or firm tofu

Spinach, kale, or mixed greens

Mushrooms or peppers

Olive oil, garlic, tamari (optional, low-sodium)

How to make it: Stir-fry the turkey or tofu in a pan with a little oil. Add greens and veggies and cook until everything is tender. Season lightly with salt or a splash of tamari.

Why it works: High protein + fiber-packed greens = balanced hormones and steady energy.

3. Salmon (or Tofu) Bowl with Avocado, Cucumber & Quinoa

A fresh, nourishing bowl with healthy fats and a small dose of whole carbs.

Ingredients

Salmon filet or tofu

½ avocado

Cucumber

A small portion of quinoa (¼ cup cooked)

Olive oil, salt, lemon

How to make it: Cook the salmon in the oven or pan until golden.Assemble the bowl with quinoa, salmon, sliced cucumber, and avocado.Drizzle olive oil and lemon juice on top.

Why it works: Anti-inflammatory omega-3s + gentle carbs + vegetables = perfect midday balance.

4. High-Protein Veggie Soup

Warm, soothing, and great for digestion.

Ingredients

Vegetable broth

Zucchini, carrots, celery

Spinach or kale

1 boiled egg or tofu cubes for protein

Olive oil

How to make it: Simmer chopped veggies in broth until soft.Add the egg or tofu at the end.Finish with olive oil.

Why it works: Hydrating, light, and perfect when you want something warm but not heavy.

5. Tuna & Olive Oil Salad

A simple lunch that takes 5 minutes.

Ingredients

Tuna in olive oil (high quality)

Lettuce or mixed greens

Cherry tomatoes

Cucumber

Olive oil, vinegar, salt

Optional: a hard-boiled egg

How to make it: Assemble all ingredients in a bowl, keeping the tuna in its oil for flavor.Add lemon or vinegar and mix well.

Why it works: High protein, low carb, rich in healthy fats — perfect for steady blood sugar.

Shopping List — Lunch

Proteins

Chicken breast

Salmon or white fish

Turkey slices

Tofu (firm)

Tuna in olive oil

Eggs

Vegetables

Zucchini

Broccoli

Mushrooms

Kale or spinach

Mixed greens

Cucumber

Cherry tomatoes

Carrots, celery (for soups)

Healthy Fats & Extras

Extra virgin olive oil

Avocado

Lemon

Vinegar

Garlic

Carbs (optional)

Quinoa

Seasonings

Salt

Pepper

Tamari (optional, low-sodium)