Eat Right for Your Body Type: the lunch edition



Yesterday’s post gave a quick overview of eating right for your body type, along with healthy breakfast suggestions for pear shapes, apple shapes, athlete shapes and babyfaces. Today the focus is on lunch.  These are meant to be simple, uncomplicated suggestions. Let me know if you have questions.

Here’s what’s cooking:

Pear Shape Lunch

  • Romaine Chopped Salad with chicken, carrots, scallions, bell peppers (any color),  1/4 avocado and balsamic vinaigrette (made with EVOO).
  • Black bean, corn and red pepper salad mixed with EVOO, lime juice and a little sea salt. Serve with 1/2 whole grain pita.

Apple Shape Lunch

  • Hamburger (no bun) with lots of  fresh vegetable and hummus.
  • Caesar Salad with salmon.

Athlete Shape Lunch

  • Grilled Turkey Burger w/ steamed vegetables.
  • Bowl of  Split Pea and Ham Soup with sprouted grain bread.

Babyface Shape Breakfast

  • Small bowl of chili with a side of fresh vegetables. (I love this white chili recipe!)
  • Tuna salad (made with mustard and EVOO) served with fresh veggies and hummus.

Need help managing your weight or want to tone up a little? I just launched my new program, The 10 Pound Club. Want more information on that? Here you go!

Traci is a nationally recognized health and fitness expert who has been featured on The TODAY Show and Dr. Oz. Traci is available for corporate speaking events and wellness coaching, as well as private training. Contact Traci here.



  • Donna Bossert

    What about vegetarians? I am apple shape but don’t eat meat. We do eat dairy and some eggs. Any suggestions? I’d like to drop about 40 lbs and am over 50yrs

    • tracidmitchell

      Hi Donna,

      The key is really in managing/greatly reducing the amount of refined carbs you eat. Ideally, they should be cut out completely. Higher protein, from dairy, nuts, beans and legumes is also great. Adding a moderate amount of fat is also hugely beneficial. If you’re not a fish eater, freshly ground raw flax seed or walnuts are a good way to get Omega 3s. I realize that beans are higher in carbs as well, but they’re (generally) unrefined. Does this make sense. I’m not sure what your diet is like right now, but hopefully this points you in the right direction. Breakfast might be an egg or two with 1/2 whole grain English muffin; lunch might be lentil soup with a tbsp sour cream; dinner might be something with rice and beans (they make a perfect protein) with a hearty veggie filled spinach salad – adding good fat where appropriate.

      Thanks for reading, Donna!

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