|
Even if you don’t work in a factory, you can almost
hear the sound of the noon whistle reverberating in the pit
of your stomach.
And although half the day is already gone, there are still
battles to be fought, fires to be put out, deadlines to be
met. To meet the challenges that lie ahead, you can’t
go back to the front lines on an empty stomach or, worse,
a stomach filled with junk food. These great lunch suggestions
will give you the energy to hop the hump.
Remember: These lunches are for our 175-pound, 5-foot-10 reference
man. You will need to adjust portions up or down a bit relative
to your own weight and goals as you determined. Also, if you
can’t find these items in your area, feel free to make
healthy substitutions.
| Cold Pasta
with Tuna |
• 1 cup elbow macaroni, cooked
• 2 ounces light, water-packed tuna, drained solids
• 2 tablespoons Spectrum Lite Canola Mayo
• 1 cup romaine lettuce
• 1 small green pepper
• 1 tomato
• 1 medium carrot |
Attention, pasta lovers: Just boil up
some macaroni, add everything but the oranges, and stick
it in the refrigerator. Looks like salad, tastes like
salad.
Totals: 564 calories, 94.6 g carbohydrates, 26.5 g protein,
8.7 g fat
|
| |
|
|
|
|
|
|
|
| |
Macaroni |
Tuna
|
Mayo |
Lettuce |
Pepper |
Tomato |
Carrot |
| Calories |
194 |
62 |
62 |
10 |
23 |
31 |
28 |
Carbohydrates
|
39.7 |
0 |
2 |
1.3 |
4.8 |
5.7 |
6.2 |
| Protein (g) |
6.7 |
14.5 |
0 |
0.9 |
0.7 |
1 |
0.6 |
| Fat (g) |
0.9 |
0.5 |
6 |
0.1 |
0.1 |
0.4 |
0.1 |
| Pizza with
Side Salad |
• 2 slices pepperoni pizza
• 1 cup romaine lettuce
• 1 tomato
• 1 small green pepper
• 1 medium carrot
• 1 tablespoon Hidden Valley Italian dressing,
94% fat-free
• 1 cup fat-free milk |
As long as you can hold yourself to
two slices, you can indulge your pizza passion without
looking like a pizza pork. With this lunch, you even
get a practically fat-free salad with Italian dressing.
Totals: 570 calories, 72.3 g carbohydrates, 32.4 g protein,
16.2 g fat
|
| |
|
|
|
|
|
|
|
| |
Pizza |
Lettuce
|
Tomato |
Pepper |
Carrot |
Dressing |
Milk |
| Calories |
366 |
10 |
31 |
23 |
28 |
19 |
93 |
Carbohydrates
|
39.8 |
1.3 |
5.7 |
4.8 |
6.2 |
2.5 |
12 |
| Protein (g) |
20.2 |
0.9 |
1 |
0.7 |
0.6 |
0 |
9 |
| Fat (g) |
14 |
0.1 |
0.4 |
0.1 |
0.1 |
1 |
0.5 |
| DIV Pizza
Treat |
|
• 1 Lender’s 2-ounce bagel
• 1 teaspoon Blue Bonnet soft margarine
• 2 tablespoons Ragu Old World Style Smooth Pasta
Sauce
• 2 ounces Dorman’s reduced-fat, low-sodium
cheese
• 2 tomato slices
• 1/4 small green pepper
• 2 large oranges
|
If you can’t head out for pizza
but still have a hankering for one, prepare this pizzalike
treat—you can even do it at work. Just spread
a little margarine on a bagel, spread on the pasta sauce,
cover it with cheese and tomato and pepper slices, and
stick it in the microwave or toaster oven for 1 minute
or less.
Totals: 560 calories, 80.4 g carbohydrates, 28.3 g protein,
13.9 g fat
|
| |
|
|
|
|
|
|
|
| |
Bagel |
Margarine
|
Sauce |
Cheese |
Tomato |
Pepper |
Oranges |
| Calories |
153 |
33 |
21 |
152 |
5 |
6 |
190 |
Carbohydrates
|
30 |
0 |
3.1 |
2 |
0.9 |
1.2 |
43.2 |
| Protein (g) |
6 |
0 |
0.5 |
18 |
0.2 |
0.2 |
3.4 |
| Fat (g) |
1 |
3.7 |
0.7 |
8 |
0.1 |
0 |
0.4 |
| Subway’s
Cheesesteak Sandwich |
• 1 Subway 6-inch steak and cheese
hot
sub on whole-wheat bread
• 1 cup romaine lettuce
• 1 medium carrot
• 1 small green pepper
• 1 tomato
• 1 tablespoon Kraft Reduced-Calorie
Creamy Italian
• 1 large orange |
As fast foods go, Subway’s 6-inch
sandwiches are definitely on the lean side. If you know
that you’re going to be on the road during your
lunch hour, pack a salad made from the lettuce, tomato,
pepper, and carrot, with dressing on the side and an orange,
and order Subway’s sinful-sounding but low-fat 6-inch
cheese-steak hot sub.
Totals: 579 calories, 81 .6 g carbohydrates, 33.9 g protein,
12.9g fat |
| |
|
|
|
|
|
|
|
| |
Sandwich |
Lettuce
|
Carrot |
Pepper |
Tomato |
Dressing |
Oranges |
| Calories |
370 |
10 |
28 |
23 |
31 |
22 |
95 |
Carbohydrates
|
41 |
1.3 |
6.2 |
4.8 |
5.7 |
1 |
21.6 |
| Protein (g) |
29 |
0.9 |
0.6 |
0.7 |
1 |
0 |
1.7 |
| Fat (g) |
10 |
0.1 |
0.1 |
0.1 |
0.4 |
2 |
0.2 |
| Arby’s
Roast Chicken Sandwich |
• 1 Arby’s Deluxe Light Roast
Chicken Sandwich
• 1 Arby’s Old Fashioned
Noodle Soup
• 1/2 small serving french fries
• 1 small orange
|
While other customers are loading up
on fat-filled entrées, you can munch your way
through a sandwich, soup, and half an order of fries.
Bring an orange from home for dessert.
Totals: 585 calories, 79 g carbohydrates, 32.5 g protein,
15.5 g fat
|
| |
|
|
|
|
| |
Sandwich |
Soup
|
French
Fries |
Orange |
| Calories |
291 |
99 |
123 |
72 |
Carbohydrates (g)
|
33 |
14.8 |
14.9 |
16.3 |
| Protein (g) |
24 |
6 |
1.1 |
1.4 |
| Fat (g) |
7 |
1.8 |
6.6 |
0.1 |
| Burger King’s
Broiled Chicken Sandwich! |
• 1 Burger King Broiler chicken
sandwich without mayo
• 1 Burger King garden
salad without
dressing
• 1 Burger King Italian Dressing,
reduced-calorie
• 6 ounces orange juice
• 1 large apple
|
While other customers are clogging their
arteries with double-beef Whoppers with cheese, you can
enjoy a chicken sandwich and a garden salad. Bring an
apple from home for dessert.
Totals: 544 calories, 69.1 g carbohydrates, 28.9 g protein,
16.8g fat |
| |
|
|
|
|
|
| |
Sandwich |
Salad
|
Dressing |
OJ |
Apple |
| Calories |
202 |
101 |
17 |
86 |
138 |
Carbohydrates (g)
|
7 |
8 |
3 |
18.8 |
32.3 |
| Protein (g) |
21 |
6 |
0 |
1.5 |
0.4 |
| Fat (g) |
10 |
50 |
0.5 |
0.5 |
0.8 |
| Wendy’s
Spicy Chicken Sandwich |
• 1 Wendy’s Spicy Chicken Fillet
• 12 ounces cola |
If you don’t want to follow Dave’s
path to the heart surgeon, skip the burgers. Go for the
spicy chicken sandwich, and wash it down with a cola.
Totals: 573 calories, 81 .5 g carbohydrates, 28 g protein,
1 5 g fat |
| |
|
|
| |
Sandwich |
Cola
|
| Calories |
419 |
154 |
Carbohydrates (g)
|
43 |
38.5 |
| Protein (g) |
28 |
0 |
| Fat (g) |
15 |
0 |
| Pizza Hut’s
Veggie Lovers Pizza |
• 2 medium-size slices Pizza Hut Thin
‘n’ Crispy Veggie Lovers Pizza
•
12 ounces cola |
Just a whiff of Pizza Hut should be enough
to make you shout “Danger, danger! Warning, warning!”
Still, there’s one item on the menu that’s
calorically safe: the Thin ‘n’ Crispy Veggie
Lovers Pizza. The catch: You can only eat two slices,
so you’ll either have to share the others or bring
them home to Rover.
Totals: 546 calories, 78.5 g carbohydrates, 22 g protein,
16 g fat |
| |
|
|
| |
Pizza |
Cola
|
| Calories |
392 |
154 |
Carbohydrates (g)
|
40
|
38.5 |
| Protein (g) |
22 |
0 |
| Fat (g) |
16 |
0 |
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