12 Healthy Lunches Under 400 Calories
These healthy lunches from our You Can Do It! diet plans make it easy to track your calories all week long.
See Also: Healthy foods that keep you full
Greek Chopped Pita Salad
2 cups romaine lettuce
2 tablespoons crumbled feta cheese
1/2 cup canned garbanzo beans, rinsed and drained
1/2 cup cucumber, sliced
1 whole wheat pita, chopped
2 tablespoons low-fat vinaigrette
Make it:
Combine all salad ingredients in a bowl and toss thoroughly.
Herbed Cheese & Tomato Sandwich
6 ounces low-fat cottage cheese
1 garlic clove, minced
2 tablespoons chopped fresh chives
Dash of salt and pepper
1 whole-grain bagel
4 slices tomato
1 orange
Make it:
Place cottage cheese in blender and puree until smooth. Stir in garlic, chives, salt, and pepper. Spread mixture on bagel and top with tomato slices. Eat with orange.
Read: Tomatoes Health Benefits For Weight Loss
BBQ Baja Burger
1 vegetarian burger
1 whole wheat bun
1 tablespoon BBQ sauce
1/4 avocado, thinly sliced
1/4 cup bean sprouts
4-ounce pineapple cup, in its own juice
Make it:
Cook burger in microwave according to package directions. Place on bun with BBQ sauce; top with avocado and sprouts. Eat with pineapple.
Tuscan Tuna Wrap
3 ounces light tuna, drained
2 tablespoons fresh parsley, chopped
1/2 lemon, juiced
1 tablespoon olive oil
1/2 cup diced tomatoes
Dash of salt and pepper
2 whole-grain tortillas
1/2 cup baby spinach
Make it:
Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.
Chicken Club Panini
Lean Cuisine Chicken Club Panini
1 1/2 cups frozen vegetables (such as broccoli, cauliflower, carrots)
Make it:
Microwave Panini and vegetables according to package directions.
Burger with Feta & Spinach
Nutrition Facts Per Serving:
389 calories, 20g protein, 54g carbohydrate, 12g fat (4g saturated), 10g fiber
Ingredients:
1 vegetarian burger
2 tablespoons feta cheese, crumbled
1/4 cup spinach
1 whole-wheat hamburger bun
1 small pear
Make it:
Warm burger in microwave. Top with feta cheese and spinach and place on bun. Serve with pear.
Balsamic Tuna Salad Sandwich
400 calories, 29g protein, 48g carbohydrate, 11g fat (2g saturated), 8g fiber
Ingredients:
3 ounces tuna packed in water, drained
2 tablespoons balsamic vinaigrette
1/4 cup chopped celery
2 slices whole-grain bread
2 pieces romaine lettuce
1 small orange
Make it:
Mix tuna, vinaigrette and celery. Place on bread with lettuce. Serve with orange.
Marinated Garden Lentil Salad Pita
Nutrition Facts Per Serving:
396 calories, 16g protein, 64g carbohydrate, 11g fat (2g saturated), 15g fiber
Ingredients:
1/2 cup canned lentils, rinsed and drained
1/4 cup chopped carrots
1/4 cup chopped celery
1/4 cup chopped red bell pepper
3 tablespoons light Italian salad dressing
1 whole-wheat pita pocket (61/2-inch), cut in half
Make it:
Combine lentils, carrots, celery and pepper with salad dressing. Fill pita with mixture.
Spinach Salad with Strawberries
Nutrition Facts Per Serving:
397 calories, 18g protein, 36g carbohydrate, 22g fat (4g saturated), 10g fiber
Read: Health Benefits Of Strawberries
Ingredients:
2 cups baby spinach
1 cup shredded romaine lettuce
1/2 cup sliced strawberries
2 tablespoons sunflower seeds
1/2 cup broccoli florets
1 chopped hard-boiled egg
1/4 cup kidney beans
8 croutons
2 tablespoons vinaigrette
Make it:
Combine all salad ingredients and drizzle with dressing.
Grilled Cheese with Turkey & Tomato
2 slices whole-grain bread
1 slice cheddar cheese
2 ounces sliced turkey
1 slice tomato
Cooking spray
1/2 cup pea pods
2 tablespoons low-fat ranch dressing
Make it:
Make sandwich with bread, cheese, turkey and tomato. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted. Serve with pea pods and ranch dressing.
Pizza Burger
1 vegetarian burger
1 whole-grain hamburger bun
2 tablespoons canned pizza sauce
1 slice part-skim mozzarella cheese
2 tablespoons chopped fresh basil
1 small apple
Make it:
Warm burger and place on bun; top with pizza sauce and cheese. Microwave sandwich for 20 to 30 seconds to melt cheese; add fresh basil. Serve with apple on the side.
Chili & Chips
Ingredients:
1 cup canned turkey or vegetarian chili
1 1/2 cups frozen broccoli
3 tablespoons shredded cheddar cheese
1/4 cup crushed corn chips
Make it:
Mix together chili and broccoli and microwave for about 5 minutes, until broccoli is tender. Top chili mixture with shredded cheese and crushed chips.
(Source: fitnessmagazine)
See Also:
How to detox in 3 days
2 Meals a Day Healthy ??
7 Healthy Seafood Choices
Four Healthy Meals for Weight Loss
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