1. Chicken and Quinoa Salad

- Ingredients: Grilled chicken breast, cooked quinoa, chopped spinach, cherry tomatoes, cucumbers, and a drizzle of olive oil and lemon juice.

- Complex Carbs: Quinoa

- Protein: Chicken breast

- Fats: Olive oil

2. Turkey and Avocado Wrap

- Ingredients: Whole-grain wrap, sliced turkey breast, avocado slices, spinach, and a smear of hummus.

- Complex Carbs: Whole-grain wrap

- Protein: Turkey

- Fats: Avocado and hummus

3. Tuna and Chickpea Salad

- Ingredients: Canned tuna (in water), chickpeas, diced celery, red onion, a handful of baby spinach, and a dressing made of olive oil and balsamic vinegar.

- Complex Carbs: Chickpeas

- Protein: Tuna

- Fats: Olive oil

4. Greek Chicken Pita

- Ingredients: Whole-grain pita, grilled chicken, chopped romaine lettuce, cucumber, tomatoes, feta cheese, and tzatziki sauce.

- Complex Carbs: Whole-grain pita

- Protein: Chicken

- Fats: Feta cheese and tzatziki sauce

5. Lentil and Vegetable Stir-Fry

- Ingredients: Cooked lentils, sautéed mixed vegetables (bell peppers, zucchini, carrots), and a sprinkle of sesame seeds, all tossed in a light soy sauce and sesame oil.

- Complex Carbs: Lentils

- Protein: Lentils

- Fats: Sesame oil and seeds

6. Turkey, Cheese, and Veggie Bento Box

- Ingredients: Sliced turkey breast, cheese cubes, whole-grain crackers, baby carrots, and hummus for dipping.

- Complex Carbs: Whole-grain crackers

- Protein: Turkey and cheese

- Fats: Cheese and hummus

7. Salmon and Brown Rice Bowl

- Ingredients: Grilled salmon, brown rice, steamed broccoli, and a sprinkle of sesame seeds with a light soy sauce dressing.

- Complex Carbs: Brown rice

- Protein: Salmon

- Fats: Salmon and sesame seeds

8. Egg Salad with Whole-Grain Crackers

- Ingredients: Hard-boiled eggs, Greek yogurt (instead of mayo), Dijon mustard, chopped celery, and whole-grain crackers on the side.

- Complex Carbs: Whole-grain crackers

- Protein: Eggs

- Fats: Greek yogurt

9. Hummus and Veggie Wrap

- Ingredients: Whole-grain wrap, hummus, sliced cucumber, bell peppers, shredded carrots, and a handful of mixed greens.

- Complex Carbs: Whole-grain wrap

- Protein: Hummus

- Fats: Hummus

10. Chicken and Sweet Potato Salad

- Ingredients: Grilled chicken breast, roasted sweet potatoes, mixed greens, chopped walnuts, and a light olive oil and balsamic vinaigrette.

- Complex Carbs: Sweet potatoes