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Lunch Recipes

Applesauce Burgers with Spinach Salad

Experiment with amounts of oatmeal and applesauce until you get the right consistency. 

Arlecchino Salad

Strawberries lend some sweetness to this classic salad.  

Asparagus Frittata with Fruit

A nice lunch to serve when you have friends in. 

Baked Eggs with Wilted Baby Spinach

This is also a good recipe for breakfast. 

Barbecue Chicken Salad

Finally, a Zone-friendly BBQ sauce 

Black Bean Salad with Avocado, Turkey and Cheese

Salad has a touch of Mexico. 

Brazilian Fish Stew with Fruit Salad

A fine kettle of fish 

Broccoli and Chicken Casserole

Also makes a great dinner. 

Broccoli & Ham Salad

Mandarin oranges add sweetness. 

Broccoli Salad and Chicken

Fabulous meal for lunch or dinner, eaten hot or cold.  

Broiled Chicken Salad with Blue Cheese

Prep. time well worth it. 

Chicken and Zucchini Noodle Salad, Peanut Sauce

Zucchini and broccoli may be raw or lightly steamed. 

Chicken and Black Bean Salad

Use the tasty dressing featured here on other salads.  

Chicken Chow Mein

Spaghetti squash brings this recipe into the Zone. 

Chicken Fingers

Just add vegetables and fruit for a complete meal for a child. 

Chicken, Grapefruit and Raisin Salad

Strawberries may be placed in salad or served separately for dessert. 

Chicken N'Peanut Soup

Peanut butter adds flavor to this soup. 

Chicken Pear Salad with Blue Cheese

Pear is a refreshing addition. 

Chicken Salad

Quick meal that kids will love. 

Chicken Soup and Fruit Salad

Who needs canned soup with this quick mix of chicken, a few vegetables and garlic? 

Chicken Taco Salad

Zoneful salad contains no tortillas 

Chicken Tepanyaki

This recipe comes from Daniel Cortes Romo, a Mexican television star, who cooks in the Zone. 

Chicken Vegetable Barley Soup

Great for a cold day. 

Chicken & Vegetable Chili

Jalapeños spice up this dish. 

Chicken Zoneitorri

Cauliflower mash sure beats potatoes. 

Chickpea and Tuna Garden Salad

Great meal to pack for lunch at work. 

Chinese Seafood Salad

Shrimp with an Oriental flavor.  

Chunks of Ham with Salad

Make the dressing ahead of time. 

Cilantro Egg Salad

You’ll never miss the yolks. 

Cold Beef Salad

Time needed to marinate dressing.  

Crab Omelet with Berries

Also makes a great breakfast. 

Creamy Chicken Asparagus Soup with Salad

This is a simple, tasty, cost-effective recipe that doesn't take too long to prepare.  

Creamy Garden Omelet

Cilantro is a tasty addition. 

Curry Chicken Salad

This recipe puts more emphasis on the salad. 

Curried Chicken Salad

Makes a great summer lunch. 

Curried Chicken Waldorf Salad

Turkey breast may also be used. 

Curried Spinach with Tofu

Recipe includes strawberry parfait for dessert. 

Curried Turkey Burgers with Spinach Chickpea Salad

May be cooked on the stovetop or grill. 

Curried Turkey Salad with Lentil and Feta Salad

A good way to use leftover turkey. 


Cinnamon is the secret ingredient. 

Eggs with Zucchini and Fruit Salad

We put this meal in the Lunch category, but it's a meal for any time. 

Egg Vegetable Pie Italiano and Fruit Salad

This do-ahead pie tastes great at room temperature or warmed briefly before serving.  

Exotic Salad

A taste of the Orient 

Gourmet Shrimp Salad for Two

Apple may be added to the salad. 

Fish Soup

A fish lover’s delight 

French Onion Tuna Salad and Veggie Plate

You may divide into single servings and take to work. 

Fresh Salad

Features a tasty dressing 

Fruity Chicken Salad

This recipe is very quick to put together. 

Garlic Shrimp

Carbohydrate blocks must be added. 

Gazpacho and Shrimp

Soup should have a little crunch. 

Gazpacho with Shrimp

A deluxe shrimp cocktail 

Greek Salad with Garlic-Oregano Dressing

A good vegetarian meal 

Greek Turkey Salad

Features Zoned Herb Dressing 

Greens and Beans with Turkey Soup

Another possible lunch/dinner swap 

Grilled Sausage and Veggies

Part of a perfect barbecue 

Grilled Shrimp Salad

Broccoli may be used steamed or raw.  

Grilled Swordfish Salad

Something a little different for lunch 

Hardy Vegetable, Chicken Sausage and Barley Soup

A bit of a production but well worth it 

Hawaiian-Style Fillet of Sole Salad

Sole is a great salad topper. 

Herbed Cottage Cheese with Fruit

Asparagus gives ballast to this dish. 

High-Speed Chicken Stir Fry

"This recipe has been my mainstay on the diet. It takes less than twenty minutes to prepare." 

Indian Tuna Salad

Curry brings a taste of India. 

Italian Stew

A tasty blend of Italian spices 

Italian-Style Chicken

Also makes a great dinner. 

Kale Salad with Chicken

This is a great summer, easy clean-up meal. 

Kickin' Chinese Cashew Chicken

Hot chili sauce gives this recipe its kick. 

Lettuce Wraps

Boil your own beans or use canned variety. 

Lynn’s Quick and Spicy Chicken

You may also use cooked chicken. 

Mediterranean Chicken Salad with Artichoke Hearts

Salad combines lots of different vegetables. 

Mex-Chicken Chili

Quick and easy in the microwave 

Mexican Black Bean Stew

A hearty meal 

Mexican Chorizo Soup

Chicken chorizo is used for this recipe. 


Make the night before and take to work the next day. 

Midday Omelet

Salsa makes this omelet a midday treat. 

Middle Eastern Antipasto

This could be considered a Zone meal for 1 or snacks for 3. 

Miso Soup with Tofu

Also contains chicken 

Miso Vegetable Soup

You could substitute 6 oz. of tofu for the chicken. 

Newbie Broccoli Salad

Meal must be chilled before serving. 

Organic Lunch

It's the cottage cheese that is organic. 

Pork Marinara On The Sly

Good way to sneak in vegetables for the kids. 

Portabello Tuna Burgers

Mushrooms serve as buns. 

Quick Guacamole Boca Burger Lunch

Includes recipe for guacamole 

Quick Tuna and Garbanzo Salad

Olive oil, not mayo is used in this tuna salad. 

Quick Turkey Chili

For people who have a taste for chili but don't have too much time to cook 

Red Bean Chili

Recipe uses ground turkey. 

Roasted Turkey Salad

Made with prepared turkey 

Salad Nicosia

Turkey is precooked. 

Salad with Homemade Green Goodness Dressing

Green goddess dressing is delicious and is good over the shrimp. 

Salmon Carpaccio with Sesame Seeds

This recipe is from Dr. Daniela Morandi author of Il Bello Della ZONA, a Zone Italian cookbook. 

Sautéed Steak with Vegetable Medley

Hearty beef and bean dish 

Sautéed Turkey with Apple-Chili Pepper Relish

Includes recipe for Zoned Pepper Relish 

Sautéed Steak with Vegetable Medley

Hearty beef and bean dish 

Sautéed Turkey with Apple-Chili Pepper Relish

Includes Zoned Pepper Relish as one of the ingredients. 

Seafood Frittata and Fruit Salad

Using thawed, cooked, frozen shrimp in this recipe makes a quick and easy lunch. 

Seven Layer Salad for Two

Can be made ahead and refrigerated. 

Shrimp Cucumber Salad

Vary seasonings according to what you like. 

Shrimp FraDiavolo

You may adjust the thickness of the sauce. 

Shrimp FraDiavolo

Also makes a great dinner. 

Shrimp Salad with Fruit

This and all of our Italian recipes are from Dr. Daniela Morandi. 

Shrimp Salad with Warm Dressing

Quite a substantial salad 

Shrimp Stir Fry

Shrimp and Mandarin oranges are a nice combination. 

Shrimp with Tri-Bean Salad

Use the three-bean salad with other recipes. 

South American Chili Soup

Use whatever salsa power you desire. 

Southwest Salad

A taco salad without the shell 

Southwestern Mini Turkey Meatballs

Also includes tomato and squash side dish for a complete meal. 

Spaghetti with Chicken

A guiltless substitution for pasta. 

Spicy Tofu Stir Fry

A tasty vegan meal 

Spicy Turkey Soup

Eliminate chili powder and Tabasco sauce for a tamer meal. 

Spinach Salad with Thai Peanut  Dressing

Recipe ingredient includes Zoned Thai Peanut Dressing. 

Strawberry Soup

Recipe adapted from a Zone Cruise favorite. 

Stuffed Tomato with Nectarine

Simple, no-cook lunch 

Summer Broccoli Salad

Canadian bacon makes this salad delicious. 

Summer Salad

Needs time to marinate. 

Swiss Style Chicken

Spinach serves as a base. 

Thai Turkey Burgers with Lemon-Cilantro Slaw

A tasty way to serve ground turkey. 

Thai Turkey Soup

Diverse flavors blend harmoniously. 

Tofu Antipasto

Experiment with different spices. 

Tofu on the Sly

A great way to get kids to eat tofu. 

Tomato Chicken Taco-less Salad

A very Zoneful Mexican salad. 

Tuna and Apple Salad

Zoner calls this "a great and satisfying lunch." 

Tuna and Spinach Salad with Yogurt-Dill Dressing

Lots of substitutions possible for this recipe 

Tuna and White Bean Salad with Arugula

Baby arugula is less spicy than the longer leaf variety. 

Tuna Burger Meal

Tuna is formed into patties. 

Tuna Plate

Chipolte gives dish some zip. 

Tuna Salad Zoned

Accompany by either fruit or vegetables. 

Turkey, Bean and Artichoke Salad

Works with several different types of protein. 

Turkey Burgers with Spicy Slaw and Fruit Salad

Learn trick to get more tender cabbage. 

Turkey Chili with Salad

Make on stove top or in slow cooker. 

Two-Bean Chicken Chili Salad

Quick way to add up carbs. 

Zone Minestrone

Add your favorite protein. 

Zone Chili

Chili is a Zone staple.