As we all know, lunchtime can be a real challenge when it comes to making healthy choices. But don’t worry, we’ve got you covered! In this article, we’ll be sharing 20 delicious and nutritious Weight Watchers lunches that are perfect for fueling your day without sacrificing flavor or satisfaction.
From classic salads to savory stir-fries, and from protein-packed wraps to comforting bowls of goodness, these recipes offer a diverse range of options to suit every taste and dietary need. Whether you’re looking for something quick and easy to take on-the-go or a more substantial meal to power through your afternoon, we’ve got the perfect recipe for you.
Stay tuned for our top 20 healthy Weight Watchers lunch recipes that are sure to become new favorites!
Grilled Chicken and Avocado Salad
A refreshing summer salad that combines the smoky flavor of grilled chicken with creamy avocado and crisp mixed greens.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 ripe avocados, diced
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt, pepper, and your favorite herbs (e.g., thyme, rosemary).
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. In a large bowl, combine mixed greens, diced avocado, cherry tomatoes, and crumbled feta cheese (if using).
5. Slice grilled chicken into strips and add to the salad.
6. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Zucchini Noodles with Turkey Meatballs
Get ready to enjoy a healthy and flavorful meal with this recipe that combines the best of both worlds – zucchini noodles and turkey meatballs. This dish is perfect for a weeknight dinner or a quick lunch.
Ingredients:
– 1 medium zucchini
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook zucchini noodles according to package instructions or using a spiralizer.
3. In a large bowl, combine ground turkey, breadcrumbs, egg, Parmesan cheese, and salt and pepper to taste. Mix well with your hands until just combined.
4. Form into meatballs (about 1 1/2 inches in diameter). Place on a baking sheet lined with parchment paper.
5. Drizzle olive oil over the meatballs and bake for 15-20 minutes or until cooked through.
6. Serve turkey meatballs with zucchini noodles, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Quinoa and Black Bean Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the nutty taste of quinoa with the savory flavor of black beans.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 1 can (15 ounces) black beans, drained and rinsed
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a bowl, mix quinoa, black beans, onion, garlic, cumin, paprika, salt, and pepper.
4. Stuff each pepper with the quinoa mixture, filling to the top.
5. Drizzle the tops with olive oil and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 10-15 minutes, until peppers are tender.
Cooking Time: 40-45 minutes
Turkey and Hummus Wrap
A flavorful and healthy wrap filled with sliced turkey, creamy hummus, crunchy veggies, and soft pita bread.
Ingredients:
– 1/2 cup cooked turkey breast, sliced
– 1/4 cup hummus
– 1 large flour tortilla (pita bread)
– 1/2 cup mixed greens
– 1/2 cup sliced cucumber
– 1/4 cup sliced red bell pepper
– Salt and pepper to taste
Instructions:
1. Lay the pita bread flat on a clean surface.
2. Spread the hummus evenly over the center of the bread, leaving a 1-inch border around the edges.
3. Arrange the sliced turkey breast on top of the hummus.
4. Add the mixed greens, cucumber, and red bell pepper slices on top of the turkey.
5. Season with salt and pepper to taste.
6. Fold the bottom half of the pita bread up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 0 minutes (assemble just before serving)
Cauliflower Fried Rice with Shrimp
Transform traditional fried rice into a healthier and delicious dish by substituting cauliflower for rice. This recipe combines succulent shrimp, savory vegetables, and aromatic spices to create a flavorful and nutritious meal.
Ingredients:
– 1 head of cauliflower
– 2 cups of mixed frozen vegetables (e.g., peas, carrots, corn)
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons of vegetable oil
– 1 small onion, diced
– 2 cloves of garlic, minced
– 1 teaspoon of soy sauce
– Salt and pepper to taste
– Optional: chopped green onions and sesame seeds for garnish
Instructions:
1. Pulse the cauliflower in a food processor until it resembles rice.
2. Heat oil in a large skillet or wok over medium-high heat. Add shrimp and cook until pink, about 2-3 minutes per side. Remove from pan and set aside.
3. In the same pan, add diced onion and minced garlic. Cook until softened, about 1 minute.
4. Add frozen vegetables, soy sauce, salt, and pepper to the pan. Stir-fry for 2-3 minutes or until vegetables are tender.
5. Add cooked shrimp back into the pan and stir-fry for an additional minute.
6. Combine cauliflower “rice” with the vegetable mixture and stir-fry for about 2-3 minutes or until well combined.
Cooking Time: 15-20 minutes
Spinach and Feta Stuffed Portobello Mushrooms
A flavorful vegetarian delight that combines the earthy taste of portobello mushrooms with the creamy richness of spinach and feta cheese.
Ingredients:
– 4 large portobello mushrooms, stems removed
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1 clove garlic, minced
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, mix together spinach, feta cheese, salt, and pepper.
3. Brush the mushroom caps with olive oil.
4. Stuff each mushroom cap with the spinach-feta mixture, dividing it evenly among the four mushrooms.
5. If using garlic, sprinkle it over the stuffing.
6. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until the mushrooms are tender and the filling is heated through.
Cooking Time: 20-25 minutes
Lentil and Vegetable Soup
A hearty and nutritious soup that combines the earthy flavor of lentils with a variety of colorful vegetables, perfect for a cozy evening meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until tender.
2. Add the lentils, vegetable broth, red bell pepper, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 45-50 minutes
Grilled Salmon with Asparagus
Elevate your weeknight dinner game with this flavorful and healthy combination of grilled salmon and asparagus. This recipe is quick, easy, and packed with nutrients.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh lemon wedges (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, salt, and pepper.
3. Brush the mixture evenly onto both sides of the salmon fillets.
4. Grill salmon for 4-5 minutes per side, or until cooked through.
5. Meanwhile, toss asparagus with olive oil, salt, and pepper. Spread on a separate grill mat or foil.
6. Grill asparagus for 3-4 minutes per side, or until tender but still crisp.
7. Serve grilled salmon with roasted asparagus and a squeeze of fresh lemon juice (if desired).
Cooking Time: 12-15 minutes
Mediterranean Chickpea Salad
A refreshing and flavorful salad that combines the warmth of the Mediterranean with the comforting simplicity of chickpeas. This easy-to-make recipe is perfect for a quick lunch or dinner.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1/2 cup diced red bell pepper
– 1/2 cup diced cucumber
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chickpeas, red bell pepper, cucumber, and feta cheese (if using).
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the chickpea mixture and toss to combine.
4. Sprinkle parsley on top and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Egg White and Veggie Muffins
These protein-packed muffins are perfect for a quick breakfast or snack on-the-go. Made with egg whites, whole wheat flour, and a variety of vegetables, they’re a nutritious and delicious option.
Ingredients:
– 1 cup egg whites
– 1/2 cup whole wheat flour
– 1/4 cup finely chopped bell peppers
– 1/4 cup grated zucchini
– 1/4 cup diced mushrooms
– 1 tablespoon olive oil
– 1 teaspoon baking powder
– Salt to taste
– Optional: chopped spinach or tomatoes for added flavor
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together egg whites and flour until smooth.
3. Add olive oil, baking powder, and salt; mix well.
4. Stir in chopped bell peppers, zucchini, and mushrooms.
5. Divide batter evenly among muffin cups.
6. Bake for 20-25 minutes or until tops are golden brown.
Cooking Time: 20-25 minutes
Tuna Salad Lettuce Wraps
Tuna Salad Lettuce Wraps Recipe
Elevate your lunch game with this simple and refreshing recipe that combines the flavors of tuna, mayo, and herbs wrapped in crisp lettuce leaves.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 tablespoons of mayonnaise
– 1 tablespoon of chopped fresh parsley
– 1 tablespoon of chopped fresh dill
– Salt and pepper to taste
– 4-6 lettuce leaves
Instructions:
1. In a medium-sized bowl, mix together the tuna, mayonnaise, parsley, and dill until well combined.
2. Season with salt and pepper to taste.
3. Lay a lettuce leaf flat on a surface.
4. Spoon about 2-3 tablespoons of the tuna salad onto the center of the lettuce leaf.
5. Fold the lettuce leaf in half over the filling to form a wrap.
6. Repeat with remaining ingredients.
Cooking Time: 5 minutes
Greek Yogurt Chicken Salad
A refreshing twist on classic chicken salad, this recipe combines tender chicken with creamy Greek yogurt, crunchy veggies, and a hint of lemon. Perfect for a quick lunch or dinner.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1/4 cup chopped celery
– 1/4 cup chopped red bell pepper
– 2 tablespoons mayonnaise
– 1 tablespoon Dijon mustard
– 1 teaspoon lemon juice
– Salt and pepper to taste
– Chopped fresh parsley or dill (optional)
Instructions:
1. In a medium bowl, combine chicken, Greek yogurt, celery, red bell pepper, mayonnaise, Dijon mustard, and lemon juice.
2. Mix until smooth and creamy.
3. 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 fresh parsley or dill if desired.
Cooking Time: None! This recipe is a quick and easy assembly job.
Spaghetti Squash with Marinara Sauce
Transform winter squash into a creamy, pasta-like dish paired with homemade marinara sauce.
Ingredients:
– 1 medium-sized spaghetti squash (about 2 lbs)
– 2 tbsp olive oil
– 1 onion, finely chopped
– 3 garlic cloves, minced
– 28 oz canned crushed tomatoes
– 1 tsp dried basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out seeds.
3. Drizzle olive oil, sprinkle chopped onion, and mince garlic inside each squash half.
4. Roast squash for 45-50 minutes or until flesh is tender and easily shreds with a fork.
5. While squash cooks, combine crushed tomatoes, dried basil, salt, and pepper in a saucepan.
6. Simmer marinara sauce over medium-low heat for 15-20 minutes or until thickened to desired consistency.
7. Once squash is cooked, use a fork to shred the flesh into spaghetti-like strands.
8. Toss shredded squash with marinara sauce and top with grated Parmesan cheese (if using).
9. Serve hot and enjoy!
Cooking Time: 1 hour 15 minutes
Turkey and Veggie Stir-Fry
This recipe is a great way to use up leftover turkey or cook some fresh turkey breast, combined with your favorite vegetables. It’s a flavorful and nutritious dish that can be ready in under 30 minutes.
Ingredients:
– 1 pound cooked turkey breast, diced
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 2 cups mixed vegetables (such as broccoli, carrots, snap peas)
– 2 teaspoons soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the bell pepper and mixed vegetables; cook for an additional 4-5 minutes, or until the vegetables are tender-crisp.
4. Add the diced turkey and stir-fry sauce (mix of soy sauce and honey); cook for 1-2 minutes, until the turkey is coated with the sauce.
5. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 20-25 minutes
Blackened Tilapia with Steamed Broccoli
Experience the bold flavors of the South with this simple recipe that combines the richness of blackened tilapia with the crispness of steamed broccoli. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 1 tsp Cajun seasoning
– 1 tsp paprika
– 1/2 tsp garlic powder
– Salt and pepper, to taste
– 2 tbsp butter
– 4 cups broccoli florets
– Lemon wedges, for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together Cajun seasoning, paprika, garlic powder, salt, and pepper.
3. Season the tilapia fillets with the spice mixture.
4. Heat butter in an oven-safe skillet over medium-high heat. Add the tilapia and cook for 2-3 minutes on each side or until blackened.
5. Transfer the skillet to the preheated oven and bake for 8-10 minutes or until cooked through.
6. Steam broccoli according to package instructions until tender.
7. Serve the blackened tilapia with steamed broccoli and a squeeze of lemon.
Cooking Time: 20 minutes
Vegetable and Quinoa Bowl
A nutritious and flavorful bowl filled with quinoa, roasted vegetables, and a tangy tahini sauce. This recipe is perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 red bell pepper, seeded and chopped
– 1 small yellow squash, chopped
– 1 small red onion, chopped
– 2 cloves garlic, minced
– 1/4 cup tahini
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Toss bell pepper, squash, onion, and garlic with olive oil and season with salt and pepper. Roast in the oven for 20-25 minutes or until tender.
4. In a small bowl, whisk together tahini and lemon juice.
5. To assemble the bowls, divide cooked quinoa among four bowls. Top with roasted vegetables and drizzle with tahini sauce. Garnish with parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Shrimp and Avocado Salad
A refreshing and flavorful salad that combines succulent shrimp with creamy avocado, perfect for a light and satisfying meal.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe avocados, diced
– 1/4 cup freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
– 1 medium red bell pepper, seeded and finely chopped (optional)
Instructions:
1. Cook the shrimp according to package instructions or until pink and fully cooked. Drain and set aside.
2. In a large bowl, combine the diced avocado, lime juice, and cilantro. Stir gently to combine.
3. Add the cooked shrimp to the bowl and toss to coat with the avocado mixture.
4. Taste and adjust seasoning as needed.
5. If using red bell pepper, chop it into small pieces and add to the salad.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Chicken and Vegetable Kebabs
Impress your family and friends with these flavorful and colorful kebabs, packed with juicy chicken, crisp vegetables, and a hint of smoky flavor. Perfect for a quick weeknight dinner or a summer barbecue.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1 red bell pepper, seeded and sliced
– 1 yellow bell pepper, seeded and sliced
– 1 onion, sliced
– 2 cloves of garlic, minced
– 2 zucchinis, sliced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Thread chicken, bell peppers, onion, garlic, and zucchinis onto skewers.
3. Brush with olive oil and season with salt and pepper.
4. Grill kebabs for 8-10 minutes, turning occasionally, until chicken is cooked through.
5. Serve hot with lemon wedges, if desired.
Cooking Time: 8-10 minutes
Cauliflower and Sweet Potato Mash
A creamy and nutritious side dish that’s perfect for the fall season. This recipe combines roasted cauliflower and sweet potatoes with a hint of garlic and a touch of cream.
Ingredients:
– 1 large head of cauliflower, broken into florets
– 2 large sweet potatoes, peeled and cubed
– 3 cloves of garlic, minced
– 1/4 cup heavy cream or half-and-half
– Salt and pepper to taste
– Fresh parsley or chives for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a separate pot, boil sweet potatoes in salted water for 15-20 minutes, or until tender. Drain and set aside.
4. In a large bowl, combine roasted cauliflower, mashed sweet potatoes, minced garlic, and heavy cream or half-and-half. Mix until smooth and creamy.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley or chives, if desired.
Cooking Time: 40-45 minutes
Avocado and Egg Salad
A refreshing twist on traditional egg salad, this recipe combines the richness of avocado with the creaminess of eggs and a hint of tanginess from lemon juice. Perfect as a light lunch or snack.
Ingredients:
– 2 ripe avocados, diced
– 4 hard-boiled eggs, cooled and chopped
– 1/4 cup red onion, thinly sliced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Chopped fresh herbs (optional)
Instructions:
1. In a large bowl, combine the diced avocado, chopped eggs, and thinly sliced red onion.
2. Squeeze the lemon juice over the mixture and toss gently to coat.
3. Season with salt and pepper to taste.
4. Garnish with chopped fresh herbs if desired.
5. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: None
Summary
Discover 20 healthy and delicious Weight Watchers lunch recipes to help you stay on track. From salads like Grilled Chicken and Avocado Salad and Mediterranean Chickpea Salad, to wraps like Turkey and Hummus Wrap, and bowls like Vegetable and Quinoa Bowl, there’s something for everyone. Also featured are protein-packed options like Zucchini Noodles with Turkey Meatballs, Lentil and Vegetable Soup, and Blackened Tilapia with Steamed Broccoli. These recipes are not only nutritious but also easy to make and perfect for a quick lunch or dinner.
