16 Galveston Diet Lunch Recipes
The Galveston Diet, designed by Dr. Mary Claire Haver, offers a structured yet flexible approach to eating for women in midlife. Lunch on the Galveston Diet should be a satisfying and nutrient-dense meal that aligns with the principles of anti-inflammatory eating, intermittent fasting, and a low-carb, high-fat approach. This article provides 16 delicious and easy-to-prepare lunch recipes that will keep you energized and on track with your health goals.
Principles of a Galveston Diet Lunch
A Galveston Diet lunch should be:
- Low in Carbohydrates: To maintain a state of ketosis and promote fat burning.
- High in Healthy Fats: To provide sustained energy and support hormone balance.
- Rich in Anti-Inflammatory Ingredients: To combat chronic inflammation associated with menopausal symptoms.
- Quick and Easy to Prepare: To fit into a busy lifestyle and make healthy eating convenient.
16 Galveston Diet Lunch Recipes
Here are 16 lunch recipes that are both delicious and compliant with the Galveston Diet.
1. Avocado Chicken Salad
Prep Time: 15 minutes | Servings: 2
This creamy and flavorful chicken salad uses avocado instead of mayonnaise for a healthy dose of fats.
Ingredients:
- 2 cups cooked and shredded chicken
- 1 ripe avocado, mashed
- ¼ cup diced celery
- 2 tablespoons chopped red onion
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- In a medium bowl, combine the shredded chicken, mashed avocado, celery, and red onion.
- Stir in the lemon juice and season with salt and pepper.
- Serve in lettuce cups or on its own.
2. Keto Tuna Salad Lettuce Wraps
Prep Time: 10 minutes | Servings: 2
A classic tuna salad made keto-friendly and served in crisp lettuce wraps.
Ingredients:
- 1 (5-ounce) can of tuna in olive oil, drained
- ¼ cup mayonnaise (made with avocado or olive oil)
- 1 stalk of celery, finely chopped
- 1 tablespoon chopped red onion
- 1 tablespoon chopped dill pickles
- Salt and pepper to taste
- 4-6 large lettuce leaves (butter, romaine, or iceberg)
Instructions:
- In a bowl, mix the tuna, mayonnaise, celery, red onion, and pickles.
- Season with salt and pepper.
- Spoon the tuna salad into the lettuce leaves and serve.
3. Greek Salad with Grilled Chicken
Prep Time: 20 minutes | Servings: 2
A refreshing and satisfying salad packed with Mediterranean flavors.
Ingredients:
- 2 grilled chicken breasts, sliced
- 4 cups chopped romaine lettuce
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, sliced
- ½ cup Kalamata olives
- ¼ cup crumbled feta cheese
- Dressing: ¼ cup olive oil, 2 tablespoons red wine vinegar, 1 teaspoon dried oregano, salt, and pepper.
Instructions:
- In a large bowl, combine the lettuce, tomatoes, cucumber, and olives.
- Top with the grilled chicken and feta cheese.
- Whisk together the dressing ingredients and drizzle over the salad.
4. Salmon Avocado Salad
Prep Time: 15 minutes | Servings: 2
This salad is a powerhouse of anti-inflammatory omega-3 fatty acids.
Ingredients:
- 6 oz cooked salmon, flaked
- 1 ripe avocado, diced
- 4 cups mixed greens
- ½ cup cucumber, sliced
- Dressing: 2 tablespoons olive oil, 1 tablespoon lemon juice, salt, and pepper.
Instructions:
- Arrange the mixed greens on two plates.
- Top with the flaked salmon, diced avocado, and cucumber.
- Whisk together the dressing ingredients and drizzle over the salads.
5. Cobb Salad
Prep Time: 20 minutes | Servings: 2
A classic American salad that is naturally low in carbs and high in protein and fat.
Ingredients:
- 4 cups chopped romaine lettuce
- 2 hard-boiled eggs, chopped
- 4 slices bacon, cooked and crumbled
- 1 grilled chicken breast, diced
- 1 avocado, diced
- ½ cup cherry tomatoes, halved
- ¼ cup crumbled blue cheese
- Dressing: ¼ cup olive oil, 2 tablespoons red wine vinegar, 1 teaspoon Dijon mustard, salt, and pepper.
Instructions:
- Arrange the lettuce on two plates.
- Top with rows of eggs, bacon, chicken, avocado, and tomatoes.
- Sprinkle with blue cheese and drizzle with the dressing.
6. Spinach Salad with Bacon and Eggs
Prep Time: 15 minutes | Servings: 2
A simple yet elegant salad with a warm bacon dressing.
Ingredients:
- 6 cups fresh spinach
- 4 slices bacon, cooked and crumbled
- 2 hard-boiled eggs, sliced
- Dressing: 2 tablespoons bacon grease, 2 tablespoons red wine vinegar, 1 teaspoon Dijon mustard, salt, and pepper.
Instructions:
- Place the spinach in a large bowl.
- In a small bowl, whisk together the warm bacon grease, vinegar, mustard, salt, and pepper.
- Pour the warm dressing over the spinach and toss to coat.
- Top with the crumbled bacon and sliced eggs.
7. Keto Buddha Bowl
Prep Time: 25 minutes | Servings: 2
A customizable bowl filled with a variety of low-carb vegetables and a flavorful sauce.
Ingredients:
- 2 cups cauliflower rice, cooked
- 1 cup roasted broccoli
- 1 cup sliced bell peppers
- 1 avocado, sliced
- Sauce: ¼ cup tahini, 2 tablespoons lemon juice, 2 tablespoons water, 1 clove garlic (minced), salt, and pepper.
Instructions:
- Divide the cauliflower rice between two bowls.
- Arrange the broccoli, bell peppers, and avocado on top.
- Whisk together the sauce ingredients and drizzle over the bowls.
8. Mediterranean Chicken Bowl
Prep Time: 20 minutes | Servings: 2
Enjoy the flavors of the Mediterranean in this easy-to-assemble bowl.
Ingredients:
- 2 grilled chicken breasts, diced
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup Kalamata olives
- ¼ cup crumbled feta cheese
- Sauce: ¼ cup plain Greek yogurt, 1 tablespoon lemon juice, 1 teaspoon dried dill, salt, and pepper.
Instructions:
- Divide the chicken, tomatoes, cucumber, and olives between two bowls.
- Top with feta cheese.
- Whisk together the sauce ingredients and drizzle over the bowls.
9. Taco Bowl (No Tortilla)
Prep Time: 20 minutes | Servings: 2
All the flavors of a taco in a healthy, low-carb bowl.
Ingredients:
- 1 lb ground beef, cooked with taco seasoning
- 4 cups shredded lettuce
- 1 cup diced tomatoes
- ½ cup shredded cheddar cheese
- ¼ cup sour cream
- 1 avocado, sliced
Instructions:
- Divide the lettuce between two bowls.
- Top with the seasoned ground beef, tomatoes, and cheese.
- Add a dollop of sour cream and sliced avocado.
10. Shrimp and Avocado Bowl
Prep Time: 15 minutes | Servings: 2
A light and refreshing bowl that is perfect for a quick lunch.
Ingredients:
- 1 lb cooked shrimp, peeled and deveined
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- Dressing: 2 tablespoons olive oil, 1 tablespoon lime juice, chopped cilantro, salt, and pepper.
Instructions:
- In a bowl, gently toss the shrimp, avocado, and tomatoes.
- Whisk together the dressing ingredients and pour over the shrimp mixture.
11. Turkey and Cheese Lettuce Wraps
Prep Time: 10 minutes | Servings: 2
A simple and classic combination served in a low-carb way.
Ingredients:
- 6 slices of turkey breast
- 6 slices of provolone cheese
- 6 large lettuce leaves
- Mayonnaise (optional)
Instructions:
- Lay the lettuce leaves flat.
- Top each leaf with a slice of turkey and a slice of cheese.
- Add a dollop of mayonnaise, if desired, and roll up.
12. BLT Lettuce Wraps
Prep Time: 15 minutes | Servings: 2
Enjoy the classic flavors of a BLT without the bread.
Ingredients:
- 6 slices of bacon, cooked
- 6 large lettuce leaves
- 1 cup cherry tomatoes, sliced
- Mayonnaise
Instructions:
- Spread mayonnaise on each lettuce leaf.
- Top with bacon and tomato slices.
- Roll up and enjoy.
13. Chicken Caesar Lettuce Wraps
Prep Time: 15 minutes | Servings: 2
A low-carb take on the classic chicken Caesar salad.
Ingredients:
- 2 grilled chicken breasts, sliced
- 6 large romaine lettuce leaves
- ¼ cup grated Parmesan cheese
- Caesar dressing
Instructions:
- Toss the chicken with Caesar dressing.
- Spoon the chicken mixture into the lettuce leaves and top with Parmesan cheese.
14. Creamy Broccoli Soup
Prep Time: 25 minutes | Servings: 4
A warm and comforting soup that is both creamy and nutritious.
Ingredients:
- 4 cups broccoli florets
- 4 cups chicken broth
- 1 cup heavy cream
- 1 cup shredded cheddar cheese
- Salt and pepper to taste
Instructions:
- In a large pot, bring the chicken broth to a boil. Add the broccoli and cook until tender.
- Use an immersion blender to puree the soup until smooth.
- Stir in the heavy cream and cheese. Heat until the cheese is melted.
- Season with salt and pepper.
15. Chicken Zucchini Soup
Prep Time: 25 minutes | Servings: 4
A light and healthy soup that is perfect for a light lunch.
Ingredients:
- 2 chicken breasts, cooked and shredded
- 4 cups chicken broth
- 2 medium zucchinis, diced
- 1 carrot, diced
- 1 celery stalk, diced
- Salt and pepper to taste
Instructions:
- In a large pot, bring the chicken broth to a boil.
- Add the zucchini, carrot, and celery and cook until tender.
- Stir in the shredded chicken and season with salt and pepper.
16. Cauliflower Cheese Soup
Prep Time: 25 minutes | Servings: 4
A creamy and cheesy soup that is a great low-carb alternative to potato soup.
Ingredients:
- 1 head of cauliflower, chopped
- 4 cups vegetable broth
- 1 cup heavy cream
- 1 cup shredded cheddar cheese
- Salt and pepper to taste
Instructions:
- In a large pot, bring the vegetable broth to a boil. Add the cauliflower and cook until tender.
- Use an immersion blender to puree the soup until smooth.
- Stir in the heavy cream and cheese. Heat until the cheese is melted.
- Season with salt and pepper.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before starting any new diet or exercise program.
