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.
| Tuna-Salad
Sandwich |
• 1 oat bran bagel
• 2 1/2 ounces white, water-packed tuna, drained
solids
• 1 teaspoon mayo
• 4 leaves romaine lettuce
• 1 medium apple |
Mix the tuna with mayo, spread it on
the bagel, and garnish it with lettuce. If you’re
not a bagel boy, substitute any whole-grain bread. Munch
the apple for dessert.
Totals: 398 calories, 59.9 g carbohydrates, 25.4 g protein,
7.3 g fat
|
| |
|
|
|
|
|
| |
Bagel |
Tuna
|
Mayo |
Lettuce |
Apple |
| Calories |
181 |
86 |
34 |
7 |
90 |
Carbohydrates (g)
|
37.8 |
0 |
0.1 |
1 |
21 |
| Protein (g) |
7.6 |
16.7 |
0.1 |
0.7 |
0.3 |
| Fat (g) |
0.9 |
2.1 |
3.7 |
0.1 |
0.5 |
| Fortified
Beef-Vegetable Soup |
• 1 cup beef-vegetable soup
• 2 ounces extra-lean ground beef, cooked well-done
and drained
• 1 medium whole-wheat dinner roll
|
Start with basic beef-vegetable soup and
add the cooked hamburger, and you have something that’ll
stick to your ribs. Sop up the leftover juice with the
dinner roll.
Totals: 390 calories, 41 .7 g carbohydrates, 28.8 g protein,
12.29 fat |
| |
|
|
|
| |
Soup |
Ground
Beef |
Roll |
| Calories |
144 |
145 |
101 |
Carbohydrates (g)
|
23.3 |
0 |
18.4 |
| Protein (g) |
9.5 |
16.2 |
3.1 |
| Fat (g) |
1.5 |
9 |
1.7 |
| Beyond Chicken-Noodle |
• 1 cup chicken-noodle soup
•
1 ounce cooked chicken breast
• ½ piece
Sahara oat bran pita
• 1 small pear
•
1 slice American cheese
|
Start with basic chicken-noodle soup,
add cooked chicken breast, and you have a soup that’s
not a grueling chore to eat. The pita, pear, and cheese
side dishes give the meal additional heft.
Totals: 363 calories, 46 g carbohydrates, 22.1 g protein,
10.1 g fat |
| |
|
|
|
|
|
| |
Soup |
Chicken
|
Pita |
Pear |
Cheese |
| Calories |
75 |
44 |
74 |
91 |
79 |
Carbohydrates (g)
|
9.4 |
0 |
15.3 |
21 |
0.3 |
| Protein (g) |
5.7 |
8.8 |
2.4 |
0.5 |
4.7 |
| Fat (g) |
1.6 |
1.0 |
0.3 |
0.6 |
6.6 |
| Ready-Made
Chicken-Salad Sandwich |
• 1 Mrs. Winners Chicken Salad sandwich
• 1 tomato, sliced
• 1 cup fat-free milk
|
Open the ready-to-eat sandwich and spruce
it up with tomato slices. Wash it down with the milk.
Totals: 350 calories, 50.7 g carbohydrates, 20 g protein,
6.9 g fat |
| |
|
|
|
| |
Sandwich |
Tomato |
Milk |
| Calories |
226 |
31 |
93 |
Carbohydrates (g)
|
33 |
5.7 |
12 |
| Protein (g) |
10 |
1 |
9 |
| Fat (g) |
6 |
0.4 |
0.5 |
| Arby’s
Chef Salad |
• 1 Arby’s chef salad
•
1/2 cup fat-free milk
• 1 whole-wheat pita
• 1 small orange
|
If you’ve gotta eat on the run,
this fast-food platter will hold you until your midafternoon
snack. Just remember, it’s BYOO (bring your own
orange).
Totals: 410 calories, 50.7 g carbohydrates, 27.1 g protein,
10.6 g fat |
| |
|
|
|
|
| |
Salad |
Milk
|
Pita |
Orange |
| Calories |
212 |
47 |
79 |
72 |
Carbohydrates (g)
|
13 |
6 |
15.4 |
16.3 |
| Protein (g) |
18.5 |
4.5 |
2.7 |
1.4 |
| Fat (g) |
9.5 |
0.3 |
0.7 |
0.1 |
| Homemade Chicken
Salad |
• 2 ounces grilled chicken breast
• 1 cup romaine lettuce
• 1 tomato
• 1 medium carrot
• 1 small green pepper
• 3 tablespoons Hidden Valley Italian dressing,
94% fat-free
• 1 tablespoon Progresso grated Parmesan cheese |
This lunch gives you not only an excuse
to fire up your grill but also an opportunity to brag
to your coworkers about your advanced cooking skills.
Grill the chicken breast in the evening, make it into
a salad with the other ingredients, and store it in the
fridge till morning. If you want, make a really big batch
without the dressing, then take the recommended amount
to work each day (Just don’t forget to take the
dressing.)
Totals: 268 calories, 26.5 g carbohydrates, 22.8 g protein,
7.7 g fat |
| |
|
|
|
|
|
|
|
| |
Chicken |
Lettuce
|
Tomato |
Pepper |
Carrot |
Dressing |
Cheese |
| Calories |
89 |
10 |
31 |
23 |
28 |
57 |
30 |
Carbohydrates
|
0 |
1.3 |
5.7 |
4.8 |
6.2 |
7.5 |
1 |
| Protein (g) |
17.6 |
0.9 |
1 |
0.7 |
0.6 |
0 |
2 |
| Fat (g) |
2 |
0.1 |
0.4 |
0.1 |
0.1 |
3 |
2 |
| Homemade Ham
Salad |
• 1 cup romaine lettuce
• 1 tomato
• 1 medium carrot
• 1 small green pepper
• 2 tablespoons Marzetti’s Caesar light
dressing
• 3 ounces Boar’s Head Boiled Deluxe Ham
• Pear |
Here’s another salad option that
mixes lean meat with lots of vegetables. If you want to,
you can liven it up as you did the homemade chicken salad
by adding cheese. Have the pear for an appetizer while
you make the salad.
Totals: 369 calories, 46.6 g carbohydrates, 19.8 g protein,
11 .4 g fat |
| |
|
|
|
|
|
|
|
| |
Ham |
Lettuce
|
Tomato |
Pepper |
Carrot |
Dressing |
Pear |
| Calories |
99 |
10 |
31 |
23 |
28 |
69 |
109 |
Carbohydrates
|
3 |
1.3 |
5.7 |
4.8 |
6.2 |
0.5 |
25.1 |
| Protein (g) |
15 |
0.9 |
1 |
0.7 |
0.6 |
1 |
0.6 |
| Fat (g) |
3 |
0.1 |
0.4 |
0.1 |
0.1 |
7 |
0.7 |
| Homemade Tuna
Salad |
• 1 cup romaine lettuce
• 1 tomato
• 1 medium carrot
• 1 small green pepper
• 3 ounces white, water-packed tuna,
drained solids
• 1 tablespoon light Italian salad
dressing
• 1 large orange
|
Tuna is an all-purpose fish, and here it’s
the basis for a super salad. Just mix all the ingredients
together except the orange, which you’ll eat for
dessert. For variety, fortify the salad with onions, red
peppers, celery, squash, or any dark leafy vegetable.
You can steam the squash if you wish to, or just chop
it raw into the mix.
Totals: 321 calories, 40.6 g carbohydrates, 25 g protein,
6.4 g fat |
| |
|
|
|
|
|
|
|
| |
Tuna |
Lettuce
|
Tomato |
Pepper |
Carrot |
Dressing |
Orange |
| Calories |
103 |
10 |
31 |
23 |
28 |
31 |
95 |
Carbohydrates
|
0 |
1.3 |
5.7 |
4.8 |
6.2 |
1 |
21.6 |
| Protein (g) |
20.1 |
0.9 |
1 |
0.7 |
0.6 |
0 |
1.7 |
| Fat (g) |
2.5 |
0.1 |
0.4 |
0.1 |
0.1 |
3 |
0.2 |
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