A simple lunch sandwich at a deli can easily provide more than half your daily needs for Calories and fat. Try these ideas for a healthy lunch that will help you reach your goals!
Bread: Use a whole grain product, like whole wheat or rye bread, South Beach® tortilla wraps, or corn tortillas.
Meat/Protein: Grilled/baked chicken (made in bulk on the weekend); Peanut or Almond Butter—Tuna or Salmon Packet
Cheese: Cabot 50% or 75% light—babybel laughing cow light cheese—one slice of regular cheese
Spreads: Avoid Mayo—Choose Hummus—Mustard—Light Mayo
Lettuce: Any kind you like: my favorites are spinach, romaine and arugula
Meat/Protein: Grilled Chicken—hrad-boiled egg—packet of salmon or tuna—low-fat cheese—2-4Tbsp of almonds, pecans or walnuts
Dressing: Newman’s Own light dressing (I like Asian Sesame and Balsamic)—spray dressing (Wishbone; Newman’s own)
3. Dairy and Fruit*
Dairy: Low-fat plain yogurt—light yogurt—low-fat cottage cheese
Fruit: Berries—Nectarine—light canned fruit
Avoid pre-fruited yogurt and pre-fruited cottage cheese
4. Steamable Vegetables and Fish*
Vegetables: Many companies are making vegetable packages that can be steamed in the bag
transfer to bowl and add one wedge of babybel laughing cow light cheese if you like creamy veggies
Fish: Add a packet of salmon or tuna
5. Large casserole or soup prepared on the Weekend
It may be convenient to make a large, healthy casserole or stew on the weekend and take a portion with you to work each day; these foods can also serve as quick meal when you get home!
Try making a healthy lasagna, beef stew or rice and beans!
6. Frozen Meals
Here are some of the best frozen meal choices: Low in saturated fats (2.5g or less); lower in sodium (700mg or less); low in added sugars (5g or less); decent protein content (15g or more). Several of the Kashi® and Healthy Choice® meals meet these guidelines
If there is a brand you like, try going to http://www.calorieking.com/ to check the nutritional value
*These options may be low calorie