RhoRho
New member
Take Your Pick: Lunch (550 calories)
1. The 5-Minute Lunch
Spread 4 oz whole wheat bagel with 1 Tbsp low-fat cream cheese and top with 1 slice red onion, 2 leaves lettuce, and 1 thick slice tomato. Serve with 1 med banana and 8 oz 1% milk. (548 cal, 24 g pro, 99 g carb, 7 g fat, 4 g sat fat, 18 mg chol, 14 g fiber, 729 mg sodium, 380 mg calcium)
2. Make-Your-Own Salad
Top 4 c chopped romaine lettuce with 1 oz shredded low-fat Cheddar cheese; 1/3 c corn; 1/3 c canned beans (such as black or kidney), rinsed and drained; 2 Tbsp grated carrots; 4 Tbsp diced red onion; 4 oz roasted or grilled chicken breast (about the size of your palm); 2 Tbsp balsamic vinegar; and dash of extra virgin olive oil (less than 1 tsp). Serve with 1 med whole wheat roll spread with 1 tsp butter. (554 cal, 53 g pro, 53 g carb, 17 g fat, 6 g sat fat, 112 mg chol, 14 g fiber, 471 mg sodium, 371 mg calcium)
3. TLT n Veggies (Top Fat Burner!)
Spread 1 Tbsp low-fat, low-sodium mayonnaise on 1 slice 100% whole wheat bread. Add 2 thin slices turkey breast (about 2 oz), 3 thick slices tomato, and 2 leaves lettuce. Top with second slice whole wheat bread. On the side, toss 1 c steamed green beans with 12 cherry tomatoes, halved; 1 Tbsp extra virgin olive oil; 1 Tbsp balsamic vinegar; 1 clove garlic, minced; and salt and black pepper to taste. Serve with 1 c 1% milk and 1 tangerine. (549 cal, 28 g pro, 83 g carb, 16 g fat, 4 g sat fat, 30 mg chol, 14 g fiber, 558 mg sodium, 461 mg calcium)
4. Bean & Cheese Quesadilla
Fill two 6" whole wheat tortillas with 1 oz shredded low-fat, low-sodium Cheddar cheese; 1/3 c canned black beans, rinsed and drained; 3 Tbsp chopped cilantro; and 1 Tbsp chopped scallions. Grill on both sides (about 5 minutes each) and top with 2 Tbsp salsa mixed with 1 med tomato, diced. On the side, mix 1 med pear, seeded and chopped; 2 Tbsp pomegranate seeds (or dried cranberries); 2 tsp lemon juice (fresh or bottled); and 1 tsp chopped fresh parsley. Serve with 1/2 c low-calorie cranberry juice mixed with 1 c sparkling water over crushed ice. (549 cal, 18 g pro, 110 g carb, 7 g fat, 2.5 g sat fat, 6 mg chol, 14 g fiber, 599 mg sodium, 300 mg calcium)
5. Soup & Grilled Cheese (Top Fat Burner!)
Gazpacho: In blender, puree 2 c peeled and chopped tomatoes; 1/2 green bell pepper, chopped; 1/3 c chopped onion; 1 clove garlic; 1/3 c chopped peeled cucumber; 1 Tbsp balsamic vinegar; 2 tsp olive oil; and salt and black pepper to taste. (Strain for smoother texture.)
Grilled Cheese: Spread 1 tsp Dijon mustard on 2 slices 100% whole wheat bread. Add 11/2 oz low-fat Cheddar cheese, sliced, and 1/2 c bottled roasted red peppers, drained. In nonstick pan, grill on each side until cheese is melted. Serve with 1 c sparkling water mixed with 1/3 c calcium-and vitamin D fortified orange juice over crushed ice. (551 cal, 23 g pro, 76 g carb, 17 g fat, 4.5 g sat fat, 9 mg chol, 16 g fiber, 459 mg sodium, 506 mg calcium)
6. Mango Chicken Sandwich
Spread 1 Tbsp hoisin sauce on 2 slices sourdough bread (70 calories per slice). Add 3 oz roasted or grilled chicken breast; 1/2 fresh mango, peeled and sliced; 1 slice red onion; and 2 Tbsp chopped cilantro. Serve with Spinach-Orange Salad: Toss 3 cups bagged baby spinach leaves with 1/2 c canned mandarin orange slices, drained; 2 Tbsp diced red onion; and 1 Tbsp dried cranberries. Dress with 2 Tbsp balsamic vinegar and dash of extra virgin olive oil (less than 1 tsp). (542 cal, 37 g pro, 76 g carb, 12 g fat, 3 g sat fat, 71 mg chol, 10 g fiber, 635 mg sodium, 260 mg calcium)
7. Black Beans & Rice
Mix 1 c cooked instant brown rice with 1/2 c chopped scallions. Top with 2/3 c canned black beans (rinsed and drained) mixed with 1 med tomato, diced; 2 Tbsp diced red onion; 2 Tbsp chopped fresh parsley; 1 Tbsp lemon juice (fresh or bottled); and 2 tsp extra virgin olive oil. Serve with 1 sm apple. (549 cal, 17 g pro, 100 g carb, 12 g fat, 2 g sat fat, 0 mg chol, 19 g fiber, 645 mg sodium, 146 mg calcium)
8. Tomato Sandwich & Beet Salad (Top Fat Burner!)
Spread 2 slices sourdough burner bread (70 calories per slice) with 1 Tbsp low-fat, low-sodium mayonnaise. Top with 4 thick slices vine-ripened tomato, 1/4 c fresh basil leaves, 1 tsp mixture of extra virgin olive oil and balsamic vinegar, and salt and black pepper to taste.
On the side, serve with 1 lg orange and Beet Salad: Toss 1 c fresh or canned beets, cubed, with 1 Tbsp fat-free feta cheese and 1 Tbsp chopped pecans. (548 cal, 19 g pro, 81 g carb, 16.5 g fat, 3.5 g sat fat, 13 mg chol, 12 g fiber, 673 mg sodium, 479 mg calcium)
9. Roast Beef Sandwich
Spread 2 slices 100% whole wheat bread with 1 Tbsp low-fat, low-sodium mayonnaise. Top with 2 thin slices roast beef (about 2 oz) and 3 leaves lettuce. Serve with 12 baby carrots and 1 med apple. (552 cal, 25 g pro, 64 g carb, 23 g fat, 6 g sat fat, 68 mg chol, 12 g fiber, 551 mg sodium, 118 mg calcium)
10. Beef Fajita
In nonstick pan coated with cooking spray, sauté 3 oz lean sirloin steak strips (prepackaged or cut at home) with 11/4 c fresh or frozen red and green bell pepper slices and 1/2 c onion slices. Stir frequently until trips are cooked through and vegetables are tender (approximately 10 minutes). Toss steak strips and vegetables with 1 Tbsp bottled ajita sauce until well coated. Wrap in a warmed 10-1/2" whole wheat tortilla.
Time-saver: You can make these fajitas ahead, wrap ndividually in microwave-friendly plastic wrap, and reheat in microwave.On the side, toss 1 lg tomato, diced; 1/3 c canned corn (rinsed and drained); /4 c chopped cilantro or parsley; 3 Tbsp diced red onion; 2 tsp balsamic vinegar; and 1 tsp extra virgin olive oil. (52 cal, 36 g pro, 65 g carb, 17 g fat, g sat fat, 76 mg chol, 9 g fiber, 483 mg odium, 127 mg calcium)
1. The 5-Minute Lunch
Spread 4 oz whole wheat bagel with 1 Tbsp low-fat cream cheese and top with 1 slice red onion, 2 leaves lettuce, and 1 thick slice tomato. Serve with 1 med banana and 8 oz 1% milk. (548 cal, 24 g pro, 99 g carb, 7 g fat, 4 g sat fat, 18 mg chol, 14 g fiber, 729 mg sodium, 380 mg calcium)
2. Make-Your-Own Salad
Top 4 c chopped romaine lettuce with 1 oz shredded low-fat Cheddar cheese; 1/3 c corn; 1/3 c canned beans (such as black or kidney), rinsed and drained; 2 Tbsp grated carrots; 4 Tbsp diced red onion; 4 oz roasted or grilled chicken breast (about the size of your palm); 2 Tbsp balsamic vinegar; and dash of extra virgin olive oil (less than 1 tsp). Serve with 1 med whole wheat roll spread with 1 tsp butter. (554 cal, 53 g pro, 53 g carb, 17 g fat, 6 g sat fat, 112 mg chol, 14 g fiber, 471 mg sodium, 371 mg calcium)
3. TLT n Veggies (Top Fat Burner!)
Spread 1 Tbsp low-fat, low-sodium mayonnaise on 1 slice 100% whole wheat bread. Add 2 thin slices turkey breast (about 2 oz), 3 thick slices tomato, and 2 leaves lettuce. Top with second slice whole wheat bread. On the side, toss 1 c steamed green beans with 12 cherry tomatoes, halved; 1 Tbsp extra virgin olive oil; 1 Tbsp balsamic vinegar; 1 clove garlic, minced; and salt and black pepper to taste. Serve with 1 c 1% milk and 1 tangerine. (549 cal, 28 g pro, 83 g carb, 16 g fat, 4 g sat fat, 30 mg chol, 14 g fiber, 558 mg sodium, 461 mg calcium)
4. Bean & Cheese Quesadilla
Fill two 6" whole wheat tortillas with 1 oz shredded low-fat, low-sodium Cheddar cheese; 1/3 c canned black beans, rinsed and drained; 3 Tbsp chopped cilantro; and 1 Tbsp chopped scallions. Grill on both sides (about 5 minutes each) and top with 2 Tbsp salsa mixed with 1 med tomato, diced. On the side, mix 1 med pear, seeded and chopped; 2 Tbsp pomegranate seeds (or dried cranberries); 2 tsp lemon juice (fresh or bottled); and 1 tsp chopped fresh parsley. Serve with 1/2 c low-calorie cranberry juice mixed with 1 c sparkling water over crushed ice. (549 cal, 18 g pro, 110 g carb, 7 g fat, 2.5 g sat fat, 6 mg chol, 14 g fiber, 599 mg sodium, 300 mg calcium)
5. Soup & Grilled Cheese (Top Fat Burner!)
Gazpacho: In blender, puree 2 c peeled and chopped tomatoes; 1/2 green bell pepper, chopped; 1/3 c chopped onion; 1 clove garlic; 1/3 c chopped peeled cucumber; 1 Tbsp balsamic vinegar; 2 tsp olive oil; and salt and black pepper to taste. (Strain for smoother texture.)
Grilled Cheese: Spread 1 tsp Dijon mustard on 2 slices 100% whole wheat bread. Add 11/2 oz low-fat Cheddar cheese, sliced, and 1/2 c bottled roasted red peppers, drained. In nonstick pan, grill on each side until cheese is melted. Serve with 1 c sparkling water mixed with 1/3 c calcium-and vitamin D fortified orange juice over crushed ice. (551 cal, 23 g pro, 76 g carb, 17 g fat, 4.5 g sat fat, 9 mg chol, 16 g fiber, 459 mg sodium, 506 mg calcium)
6. Mango Chicken Sandwich
Spread 1 Tbsp hoisin sauce on 2 slices sourdough bread (70 calories per slice). Add 3 oz roasted or grilled chicken breast; 1/2 fresh mango, peeled and sliced; 1 slice red onion; and 2 Tbsp chopped cilantro. Serve with Spinach-Orange Salad: Toss 3 cups bagged baby spinach leaves with 1/2 c canned mandarin orange slices, drained; 2 Tbsp diced red onion; and 1 Tbsp dried cranberries. Dress with 2 Tbsp balsamic vinegar and dash of extra virgin olive oil (less than 1 tsp). (542 cal, 37 g pro, 76 g carb, 12 g fat, 3 g sat fat, 71 mg chol, 10 g fiber, 635 mg sodium, 260 mg calcium)
7. Black Beans & Rice
Mix 1 c cooked instant brown rice with 1/2 c chopped scallions. Top with 2/3 c canned black beans (rinsed and drained) mixed with 1 med tomato, diced; 2 Tbsp diced red onion; 2 Tbsp chopped fresh parsley; 1 Tbsp lemon juice (fresh or bottled); and 2 tsp extra virgin olive oil. Serve with 1 sm apple. (549 cal, 17 g pro, 100 g carb, 12 g fat, 2 g sat fat, 0 mg chol, 19 g fiber, 645 mg sodium, 146 mg calcium)
8. Tomato Sandwich & Beet Salad (Top Fat Burner!)
Spread 2 slices sourdough burner bread (70 calories per slice) with 1 Tbsp low-fat, low-sodium mayonnaise. Top with 4 thick slices vine-ripened tomato, 1/4 c fresh basil leaves, 1 tsp mixture of extra virgin olive oil and balsamic vinegar, and salt and black pepper to taste.
On the side, serve with 1 lg orange and Beet Salad: Toss 1 c fresh or canned beets, cubed, with 1 Tbsp fat-free feta cheese and 1 Tbsp chopped pecans. (548 cal, 19 g pro, 81 g carb, 16.5 g fat, 3.5 g sat fat, 13 mg chol, 12 g fiber, 673 mg sodium, 479 mg calcium)
9. Roast Beef Sandwich
Spread 2 slices 100% whole wheat bread with 1 Tbsp low-fat, low-sodium mayonnaise. Top with 2 thin slices roast beef (about 2 oz) and 3 leaves lettuce. Serve with 12 baby carrots and 1 med apple. (552 cal, 25 g pro, 64 g carb, 23 g fat, 6 g sat fat, 68 mg chol, 12 g fiber, 551 mg sodium, 118 mg calcium)
10. Beef Fajita
In nonstick pan coated with cooking spray, sauté 3 oz lean sirloin steak strips (prepackaged or cut at home) with 11/4 c fresh or frozen red and green bell pepper slices and 1/2 c onion slices. Stir frequently until trips are cooked through and vegetables are tender (approximately 10 minutes). Toss steak strips and vegetables with 1 Tbsp bottled ajita sauce until well coated. Wrap in a warmed 10-1/2" whole wheat tortilla.
Time-saver: You can make these fajitas ahead, wrap ndividually in microwave-friendly plastic wrap, and reheat in microwave.On the side, toss 1 lg tomato, diced; 1/3 c canned corn (rinsed and drained); /4 c chopped cilantro or parsley; 3 Tbsp diced red onion; 2 tsp balsamic vinegar; and 1 tsp extra virgin olive oil. (52 cal, 36 g pro, 65 g carb, 17 g fat, g sat fat, 76 mg chol, 9 g fiber, 483 mg odium, 127 mg calcium)