Each of these lunch recipes is about 400 calories.
Blue Cheese Veggie Burger
Prepare 1 veggie burger according to package directions. Place cooked burger on 1 toasted whole wheat hamburger bun, and top with 1 slice red onion, 2 slices tomato, 1 tablespoon blue cheese crumbles, and 1 tablespoon barbecue sauce. Serve veggie burger with 10 baby carrots and 10 cherry tomatoes with 1 tablespoon light ranch dressing for dipping.
Prosciutto and Tomato Sandwich
Whisk together 2 teaspoons canola-oil mayonnaise and 1 teaspoon chopped fresh basil. Spread mixture on a 6-inch whole wheat baguette. Top with 4 slices prosciutto, 3 slices tomato, and 2 romaine lettuce leaves.
In a bowl, mix together 1 teaspoon olive oil, 2 teaspoons lemon juice, 1/2 teaspoon minced garlic, and 1 teaspoon chopped fresh parsley; add 10 precooked shrimp and toss to coat. Serve alongside 5 Kalamata olives, 1/4 cup hummus, and 1 toasted whole wheat pita.
Roast Turkey Wrap with Olive Tapenade
Spread 1 tablespoon olive tapenade on a whole wheat tortilla. Layer with 3 ounces sliced roast turkey breast, 1/4 cup arugula, and 3 slices tomato; roll up. Serve with 1 cup grapes.
Spicy Veggie Sausage Pasta
Cook 3/4 cup rotelle pasta according to package directions. Saute 2/3 cup vegetarian sausage crumbles (such as Morningstar Farms Meal Starters Sausage-Style Recipe Crumbles) in 1 tablespoon olive oil for 5 minutes. Add 1 teaspoon minced garlic and stir well. Add 3 tablespoons chicken or vegetable broth and a pinch of red pepper flakes; saute 2 more minutes. Toss with cooked pasta and 1/2 cup microwaved frozen broccoli florets. Sprinkle with 1 tablespoon grated Parmesan cheese.
Black Bean Chipotle Quesadilla
Mix together 1/4 cup canned black beans, rinsed and drained; 1/4 cup chopped tomato; 1 sliced scallion; 2 tablespoons crumbled feta cheese; 1/4 teaspoon cumin; and hot sauce to taste. Spoon mixture onto 1 whole wheat tortilla; top with another tortilla. Bake in a 375-degree oven for 5 minutes. Serve with 1/4 cup salsa on the side.