College Nutritionist

Hi everyone! It’s Dr. Rachel Paul, PhD, RD from and @CollegeNutritionist on Instagram. I’m so excited to blog for Millennial Women this week!


If you’re anything like me, life is always on-the-go. That’s why we need lunches that are EASY and fast.


Many of my meal ideas are low-carb. Not Keto, not anything extreme, but generally low in carbohydrates. What I love the low-carb approach is that it can be very high in non-starchy vegetables, so we’re not lacking in the carbohydrates we need, but, what is I think the biggest benefit, is that you stay FULL for hours.


That was always the most important thing to me with following any nutrition approach – will I be hungry? If the answer was yes, that diet approach wasn’t for me.


So, in creating this lunch “formula”, being full was forefront on my mind for myself and everyone in my program!


Here’s my go-to easy Lunch “Formula”


Here are some simple, portable ways to put this formula to use in a lunch that you can prep in 5-10 minutes.


1.Tuna Salad

  • Protein: 1/2 can tuna + 1 hard boiled egg
  • Fats: 1/8 cup almonds + 1 Tbsp regular mayo
  • Veggies: 1 cup greens + 1 cucumber, chopped
  • Also added 1/2 apple!

2. Mediterranean Bowls 

    • Protein: 4oz pre-grilled chicken strips
    • Fats: 1/4 cup feta cheese + 1/3 cup olives
    • Veggies: 1 tomato + 1 cucumber, chopped + seasoned with basil, oregano, salt & pepper

3. Pesto Chicken Lettuce Wraps

    • Protein: 4 oz grilled chicken
    • Fats: 1/8 cup pesto
    • Veggies: 1 cup tomatoes, chopped + 1 cucumber, sliced + 2 large lettuce leaves
    • Also added 1 apple!

4. Guacamole & Turkey Bento Boxes

    • Protein: 4 oz turkey deli slices
    • Fats: 1 single-serving guacamole packet and 1 string cheese
    • Veggies: 1 cup baby carrots & 1 cucumber, sliced

5. Caprese Bites Lunches

    • Protein & Fat: 3 oz mini mozzarella balls
    • Veggies: 2 cups cherry or grape tomatoes
    • Stick with toothpicks & dip in balsamic vinegar or glaze!

6. Pistachios, Eggs, and Round Wax Cheese Bento Box 

    • Protein: 2 hard boiled eggs
    • Fats: 1 round wax cheese + 1/4 cup in-shell pistachios
    • Veggies: 1 cup baby carrots + 1 cucumber, sliced

7. Taco Bowls

    • Protein: 4oz pre-grilled chicken strips
    • Fats: 1/3 cup shredded cheese
    • Veggies: 1 cup lettuce + 1 cup tomatoes & onions + 1/2 stir-fried (with an oil spray) bell pepper

8. Bell Pepper & Guac Lunch

  • Protein: 2 hard boiled eggs
  • Fats: 1 to-go guacamole packet
  • Veggies: 2 bell peppers, sliced
  • 100-calories’ worth of chocolate on the side!

9. Ants on a Log Lunch

  • Protein: 2 hard boiled eggs
  • Fats: 2 Tbsp peanut butter
  • Veggies: 2 cups celery sticks
  • 100-calories’ worth of chocolate on the side!

10.Tuna Salad Lettuce Wraps

  • Protein: 1 can of tuna, canned in water, salt added is fine!
  • Fats: 1 Tbsp regular mayo (for the tuna) + ⅛ cup peanuts on the side
  • Veggies: 2 cups lettuce wraps

If you make any of these meals, I’d LOVE for you to share them in your Stories and tag me @CollegeNutritionist – I’ll repost them in my Stories!


AND here is my free 1-week easy and inexpensive meal plan so you can prep not only lunches but also breakfast, snacks, lunches and desserts. Many ladies lose a few pounds on it as well!


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: