EASY (But Fancy) To-Go Lunches

 
easy lunches college nutritionist


Here's my go-to formula for lunches & dinners


A lot of my lunches are fairly plain & definitely NOT complex, BUT here are some other, more fun options!

college nutritionist lunch - taco bowls

1. Taco Bowls

  • 2 cups veg: 1 cup lettuce + 1 cup tomatoes & onions + 1/2 stir-fried bell pepper

  • 4-5oz protein: 4oz grilled chicken - I like Trader Joe’s pre-grilled!

  • 100-200 calories of fats: 1/3 cup shredded cheese

    Just triple or quadruple the recipe if you’re making for a few days πŸ€©πŸ™ŒπŸΌ
    Season with basil, oregano 🌿 salt & pepper if you like

college nutritionist lunch zoodles and meatballs

2. Zoodles & Meatballs

  • 🍝 2 cups veggies: 2 cups zucchini noodles - I made them from frozen pre-zoodled zoodles

  • πŸ§€ 100-200 calories of fats: 1/3 cup feta cheese & 1 yogurt for some extra protein on the side

  • πŸ— 4-5oz protein: 5 turkey meatballs - made from frozen!

  • 🌱 Seasoned with basil, oregano, salt & pepper


college nutritionist lunch pineapple chicken bowls

3. Pineapple Chicken

  • 100-200 calories of fats: 1/2 avocado - I ran out for pictures but add 1/2 avocado or 1 single-serving packet of guacamole to each!)

  • 4-5oz protein: 4oz chicken per serving - I made this chicken in the air fryer and then added 1 Tbsp barbecue sauce to each serving)

  • 2 cups veggies: 2 cups shredded green & purple cabbage - I bought pre-shredded cabbage from Trader Joe’s

  • Added 3/4 cup pineapple 🍍 tidbits (let thaw frozen frozen before adding to your lunch to make sure there won’t be extra liquid)

  • And! Add 2 Tbsp fat free balsamic dressing to the cabbage β€œsalad”. I love the taste of dressing & need it for salads, but it’s not worth the 200-300 calories of normal bottled dressing or even oil & vinegar! πŸ₯„



college nutritionist with tuna salad

4. Tuna Salad

  • πŸ₯— 2 cups veggies: 1 cup greens + 1 1/2 cucumbers, chopped

  • πŸ₯œ 100-200 calories of fats: 1/8 cup walnuts + 1 Tbsp regular mayo

  • 🐟 4-5oz protein: 1/2 can tuna + 1 hard boiled egg

  • Also added 1/2 apple 🍎🀩


college nutritionist shrimp zoodle bake

5. Shrimp & Zoodle Bake

  • πŸ₯’ 2 cups veggies: 2 cups zoodles - I use the frozen, pre-zoodled kind from Trader Joe’s! Heat them in a pot on the stove

  • πŸ§€ 100-200 calories of fats: 1/3 cup shredded Parmesan cheese

  • 🍀 4-5oz protein: About 20 frozen pre-cooked shrimp - I like the medium ones from TJs. Also stir-fry these with an oil spray on the stove top - in a different pan from the zoodles!



college nutritionist lunch sausage and peppers sheetpan

6. Sausage & Pepper Sheet Pan with Cauli Rice

  • 🍚 2 cups veggies: 1 bell pepper + 1 cup pre-riced cauliflower

  • πŸ§€ 100-200 calories of fats: 1/3 cup shredded cheese + 2 Tbsp grated parmesan cheese

  • 🌭 4-5oz protein: 1 sausage - I like Trader Joe’s apple chicken one

college nutritionist lunch poke bowls

7. DIY Poke Bowls

  • πŸ₯’ 2 cups veggies: 2 small cucumbers, sliced

  • πŸ₯‘ 100-200 calories of fats: 1/2 small avocado

  • 🐟 4-5oz protein: 2oz smoked salmon + 1/2 cup cooked, shelled edamame - I boiled the frozen Trader Joe’s kind!

  • Made it with 1/2 cup cooked rice! 🍚 and topped with 1 Tbsp sesame seeds and 2 Tbsp low sodium soy sauceπŸ₯„



college nutritionist lunch mediterranean bowls

8. Mediterranean Bowls

  • πŸ… 2 cups veggies: 1 tomato + 1 cucumber, chopped + seasoned with basil, oregano, salt & pepper

  • πŸ§€ 100-200 calories of fats: 1/4 cup feta cheese + 1/3 cup olives

  • πŸ— 4-5oz protein: 4oz chicken - I like the pre-grilled strips from Trader Joe’s!

college nutritionist lunch chicken and rice with tzatziki

9. Chicken, Rice & Tzatziki

  • πŸ… 2 cups veggies: 2 cups cherry tomatoes - 1 cup is pictured here but you make it correctly with 2 cups

  • πŸ§€ 100-200 calories of fats: 1 serving tzatziki

  • πŸ— 4-5oz protein: 4oz chicken - I like the pre-grilled strips from Trader Joe’s! Can you tell? I think I talk about it on repeat haha!




collard wraps

10. Collard Wrap Sandwiches

  • Ingredients for 2 wraps (1 serving)

  • 4 collard greens leaves (2 per wrap)

  • 4 oz shredded chicken (you can make this in the stove or in the Instant Pot)

  • 1/2 cup shredded carrots (1/4 cup per wrap)

  • 1/2 avocado (half per wrap)

  • Dip these in peanut sauce to add some extra filling fat 🀀 I love the Trader Joe’s & Whole Foods ones!



pesto chicken lettuce wraps

11. Pesto Chicken Lettuce Wraps

  • Protein: 4 oz grilled chicken

  • Fats: 1/8 cup pesto

  • Veggies: 1 cup tomatoes, chopped + 1 cucumber, sliced + 2 large lettuce leaves

  • Fruit: 1 apple - I stick with 1 fruit per day!



turkey and guac

12. Guacamole & Turkey Bento Boxes

  • Protein: 4 oz turkey deli slices

  • Fats: 1 guacamole packet to-go and 1 string cheese

  • Veggies: 1 cup baby carrots & 1 cucumber, sliced



caprese bites lunch

13. Caprese Bites Lunches

  • Protein & Fat: 3 oz mini mozz balls

  • Veggies: 2 cups cherry or grape tomatoes

  • Stick with toothpicks & dip in balsamic vinegar or glaze!




Nuts Cheese and Eggs Bento Box

14. Pistachios, Eggs, and Round Wax Cheese Bento Box

  • Protein: 2 hard boiled eggs

  • Fat: 1 round wax cheese + 1/4 cup in-shell pistachios

  • Veggies: 1 cup baby carrots + 1 cucumber, sliced

  • Swap out nuts for a to-go guac if you prefer!



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