Day 1
Cinnamon Chicken Salad
This recipe should be made within hours of eating and stored properly. It contains mayonnaise and this ingredient does not freeze well. Click here for the recipe.

Suggestion(s) to cut down on time:
1. Use leftover roasted chicken or plain roasted rotisserie chicken from the supermarket.

Comments on the recipe to maximize nutrition:
The amount of saturated fat in chicken is dependent on the piece used. Here are some comparisons of one cup of chicken:
1. Dark Meat with skin roasted 6.3 grams
2. Dark Meat no skin roasted 3.7 grams
3. Breast with skin roasted 3.1 grams
4. Breast no skin roasted 1.4 grams

As you can see the best choice to decrease the amount of saturated fat is the roasted breast with the skin removed. The American Diabetes Association recommends eating less than 7 percent of daily calories as saturated fat. This can help lower your risk of having a heart attack or stroke. (1)

Day 2
Minted Lentil and Tomato Salad
This is a recipe that you can partially make ahead of time. Click here for recipe.

Suggestion(s) to cut down on time:
1. Cook a large batch of lentils when time permits. After cooking, place on a cookie tray and freeze for a few hours. When frozen transfer the lentils into small freezer bags. Label the bags as Lentils with the amount and date frozen. Lentils can be used for up to 3 months after freezing. (2)

Comments on the recipe to maximize nutrition:
1. To cut way down on sodium, make the lentils them from dried instead of using canned.
2. Lentils are very high in fiber.  One serving of this recipe provides 11 grams of fiber. 

The Institute for Medicine guidelines for fiber are:
Men (Age 50 and younger) – 38 grams/day
Men (Age 51 and older) – 30 grams/day
Women (Age 50 and younger) – 25 grams/day
Women (Age 51 and older) – 21 grams/day (3)

Day 3
Quick Turkey Soup
This recipe can be made ahead of time and frozen. Click here for the recipe.

Suggestion(s) to cut down on time:
1. Use leftover roasted turkey from a holiday party.
2. Make a large batch of brown rice. Cool and then freeze in freezer bags. Don’t forget to label the bags with the product name (Rice), the date it was made, and the amount. Cooked brown rice can be frozen for 6 months. (4)
3. After making soup, you can freeze it in individual serving size freezer containers for up to 6 months. (5)

Comments on the recipe to maximize nutrition:
1. This recipe can be extremely high in sodium if the wrong ingredients are used. To cut back use low sodium chicken broth and make your rice without adding salt. Do not add extra miso paste as it is very high in sodium.
2. As stated in the recipe, you can add any extra vegetables you have. Do remember that these vegetables will not be part of the nutrition information for the recipe.

Day 4
Chicken Fingers
These are best either the day made, or if stored properly, they can be heated for lunch. Click here for the recipe.

Suggestion(s) to cut down on time:
1. Use pre-crushed corn flake crumbs or put cornflakes in large zip lock bag before rolling them with a rolling pin.
2. Use fresh skinless chicken breasts to cut down on the thawing time.
3. Use liquid egg whites.

Comments on the recipe to maximize nutrition:
This recipe cuts back on fat by baking the chicken fingers instead of frying them.  As this recipe does not contain any fiber, make sure you combine it with foods such as beans and vegetables.

Day 5
Garden Quesadillas
This can be partially made ahead of time. Click here for the recipe.

Suggestion(s) to cut down on time:
Cook your sweet potatoes and onion the day before and refrigerate.

Comments on the recipe to maximize nutrition:
Many people will need more than one serving of this recipe for lunch. It is an excellent source of vitamin C. If it fits in your food plan, eat this with a few servings of your favorite vegetables and a serving of non-fat yogurt. Yum!

webmasterhealthLunch Recipes,Nutritious
Day 1Cinnamon Chicken SaladThis recipe should be made within hours of eating and stored properly. It contains mayonnaise and this ingredient does not freeze well. Click here for the recipe.Suggestion(s) to cut down on time:1. Use leftover roasted chicken or plain roasted rotisserie chicken from the supermarket.Comments on the recipe to...