LUNCH

BOXES
by DR. RACHEL PAUL, PhD, RD
 Welcome!
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All rights reserved. No part of this publication may
be reproduced or transmitted in any form or by
any means, electronic or mechanical, including
photocopying, recording, or any other information
storage and retrieval system, without the written
permission of Rachel Paul. This guide is for the
recipient ONLY. 

The information in this guide is not meant to

substitute for any dietary regimen or advice that
may have been prescribed by your doctor. As with
all dietary programs, you should get your doctor’s
approval before beginning. If you suspect you have
a medical problem, I urge you to seek competent
help. Keep in mind that nutritional needs vary
from person to person. The information here is
intended to help you make informed decisions
about your eating and health. This guide is meant
to be a guide for your food choices; it does not
recommend you eliminate any foods from your
diet in its entirety.
Apple & Cheese Box
Total calories: 572

Ingredients:
Apple, small (1)
Cheese, sliced cheese, full fat/regular (2 oz)
Carrots, baby (1 cup)
Cucumber, medium (1)
Peanut butter (2 Tbsp)

Instructions:
1. Cut up cheese from block
2. No nuts? Use seeds/ seed butter. No dairy? Use extra nut
butter.

1
Berries and Quesadillas
Total calories: 407

Ingredients:
One small whole wheat tortilla, 60 calories each (2)
Cheese, sliced cheese, full fat/regular (2 oz)
Raspberries, fresh (1/2 cup)
Blueberries, fresh (1/2 cup)

Instructions:
1. Fold cheese into half of tortillas and heat briefly in toaster
oven, or microwave.
2. Have berries on the side.
3. If you’d prefer 1 larger, ~120 calorie tortilla, that’s fine!
Stick with a whole wheat one.
4. Gluten-free? Use gluten free tortillas, e.g. corn.

2
Brussels Pomegranate Salad
Total calories: 589

Ingredients:
Egg, large (2)
Serving of crackers, 110 calories per serving (1)
Leafy greens, spinach, raw (2 cups)
Pomegranate seeds (1/2 cup)
Cheese, Parmesan, shaved (1 oz)
Almonds (1/8 cup)
Vinaigrette, less than 50 calories per 2 Tbsp (2 Tbsp)
Dash: salt, pepper

Instructions:
1. Spray pan with an oil spray.Cut off rough stem of Brussels and then cut in half (you
can also buy pre-shaved Brussels sprouts for this salad if you find it in your store).
2. Stir fry Brussels sprouts until you see some browning – on medium heat for ~15
minutes.Let cool in the refrigerator for at least 20 minutes.
3. Mix with the rest of the ingredients and enjoy!
4. Hard boil eggs, and have crackers on the side.
5. I’m using fig & olive crackers from Trader Joe’s here – but use any whole grain
cracker you can find!
6. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc.
all have good light dressings.

3
Cheese, Tomato, and Turkey
Snack Packs
Total calories: 384

Ingredients:
Tomatoes, grape (1 cup)
Cheese, sliced, full fat/regular (1 oz)
Egg, large (1)Deli slices, turkey (2 oz)
Serving of crackers, whole wheat, 110 calories per serving
(1)

Instructions:
1. Hard boil egg
2. Arrange in a container as pictured and enjoy!
3. No dairy? Use 1/2 an avocado or 2-3 strips bacon. No
animal protein? Add another egg.
4. Gluten-free? Use gluten free crackers.
4
Egg, Salami & Guac Lunch
Total calories: 363

Ingredients:
Salami (1 oz)
Egg, large (1)
Guacamole, single-serving packet (1)
Carrots, baby (1 cup)
Cucumber, medium (1)

Instructions:
1. Hard boiled egg.
2. Slice cucumber into coin shapes.
3. Note: Use 1/4 cup guac instead of a guac packet if you
prefer.
4. No salami? Have another egg.

5
Curry Chicken and Cauliflower
Rice
Total calories: 349

Ingredients:
Veggie noodles/rice, cauliflower “rice”, raw (1 cup)
Onion, yellow (⅓)
Curry paste (¼ Tbsp)
Coconut milk (2 oz)
Chicken thigh, boneless, skinless, raw (5 oz)
Cilantro (1 Tbsp)
Garlic, minced (¼ Tbsp)
Dash: curry powder, red pepper flakes, salt

Instructions:
1. This recipe works best when making 2-3 servings at once – so double or triple the ingredients
above. Then, divide the whole dish into two or three evenly-sized portions.
2. Cube raw chicken and dice onion.
3. Spray pan with an oil spray.
4. Stir-fry garlic and onion for ~6 minutes on lowest heat.
5. Add in chicken, curry powder, curry paste, and spices.
6. Stir for another 4-5 minutes.
7. Add in coconut milk, let simmer on lowest heat for as long as you like.
8. Spray a second pan with an oil spray.
9. Stir-fry cauliflower rice ~5 minutes, or until you see some browning
10. When ready to eat, top cauliflower rice with curry chicken. Season with cilantro if you have it.
11. Notes: You can absolutely also use a pre-made curry sauce if you prefer. Track your ingredients
it ahead of time to make sure your calories are in check. No chicken? Use tofu or beans.

6
Egg, Salmon, & Cucumber
Salad
Total calories: 330

Ingredients:
Egg, large (2)
Smoked salmon (2 oz)
Cucumber, medium (2)
Vinaigrette, less than 50 calories per 2 Tbsp (2 Tbsp)
Dash: basil, oregano, salt, pepper

Instructions:
1. Hard boil eggs
2. Once cooled, cut in half and top with salt & pepper
3. Cut cucumbers into small pieces, mix with dressing, basil,
oregano
4. Arrange all ingredients in a container

7
Greek Box with Hummus
Total calories: 487

Ingredients:
Hummus (¼ cup)
Olives, sliced (1 oz)
Onion, red (¼)
Tomato, medium (1)
Cucumber, medium (½)
Cheese, crumbled, feta (⅓ cup)
Chicken strips, skinless, grilled (4 oz)

Instructions:
1. Cut chicken into bite-sized pieces, mix with seasonings.
2. Spray a pan with an oil spray, cook chicken for ~10 minutes, until
cooked through. Let cool before adding to boxes.
3. Arrange all ingredients in boxes.
4. Store hummus in a separate container.
5. Dairy free? Use a dairy free cheese or avocado. Vegetarian? Add
an additional serving of feta or use tofu.
8
Light Poke Bowls
Total calories: 395

Ingredients:
Avocado, small (½)
Smoked salmon (4 oz)
Edamame, shelled (¼ cup)
Cucumber, medium (1)
Veggie noodles/rice, cauliflower “rice”, raw (1 cup)
Soy sauce (2 Tbsp)

Instructions:
1. Chop cucumber into coin shapes. Dice avocado. Boil
edamame if eating from frozen. Spray a pan with an oil
spray.
2. Stir-fry cauliflower rice for ~7 minutes, until you see some
browning.
3. Once cauliflower rice has cooled, combine all ingredients.
9
Pizza Chicken with Broccoli
Total calories: 342

Ingredients:
Chicken breast, boneless, skinless, raw (5 oz)
Cheese, sliced mozzarella, full fat/regular (1 oz)
Canned, diced tomatoes (½ cup)
Broccoli (1½ cup)
Dash: salt, pepper, basil, oregano

Instructions:
1. Pre-heat oven to 400 degrees F.
2. Line baking sheet with parchment paper or tin foil & spray with an oil
spray.
3. Bake chicken for 15 minutes.
4. Flip chicken over, add in broccoli and top with spices. Bake for another 15
minutes.
5. Make sure chicken gets to 165 degrees – use a meat thermometer.
6. Top chicken with tomatoes and cheese, bake for another 5 minutes, or
until cheese has melted.
7. No chicken? Use tofu. No dairy? Use a dairy-free cheese, or oil instead of
an oil spray.
10
Rainbow Lunchbox with
Peanut Butter
Total calories: 463

Ingredients:
Cheese, sliced cheese, full fat/regular (1 oz)
Carrots, baby (1 cup)
Celery stalks, chopped in half (1 cup)
Grapes, red (1 cup)
Peanut butter (2 Tbsp)

Instructions:
1. Cut cheese into cubes.
2. Arrange ingredients in box or container.
3. Roasted & salted nuts are fine. No nuts? Use a seeds. No
dairy? Use more nuts or seeds

11
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