Tuesday, February 28, 2012

Healthy Lunches Under 400 Calories

Healthy Lunches Under 400 Calories


Greek Chopped Pita Salad
Greek Chopped Pita Salad
Ingredients
  • 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
Herbed Cheese & Tomato Sandwich
Ingredients
  • 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.
BBQ Baja Burger
BBQ Baja Burger
Ingredients
  • 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
Tuscan Tuna Wrap
Ingredients
  • 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 Panini
Chicken Club Panini
Ingredients
  • 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.
Au Bon Pain Thai Chicken Salad
Takeout from Au Bon Pain
Thai Chicken Salad with 2 tablespoons Thai Peanut Dressing
Subway Roast Beef Sandwich
Takeout from Subway
6-Inch Roast Beef Sandwich with Pepper Jack
Sliced Apple
Caesar Turkey Wrap
Caesar Turkey Wrap
Nutrition Facts Per Serving: 396 calories, 20g protein, 58g carbohydrate, 11g fat (2g saturated), 8g fiber
See the recipe
Burger With Feta & Spinach
Burger with Feta & Spinach
Nutrition Facts Per Serving: 389 calories, 20g protein, 54g carbohydrate, 12g fat (4g saturated), 10g fiber
See the recipe
Balsamic Tuna Salad Sandwich
Balsamic Tuna Salad Sandwich
Nutrition Facts Per Serving: 400 calories, 29g protein, 48g carbohydrate, 11g fat (2g saturated), 8g fiber
See the recipe
Marinated Garden Lentil Salad Pita
Marinated Garden Lentil Salad Pita
Nutrition Facts Per Serving: 396 calories, 16g protein, 64g carbohydrate, 11g fat (2g saturated), 15g fiber
See the recipe
Spinach Salad With Strawberries
Spinach Salad with Strawberries
Nutrition Facts Per Serving: 397 calories, 18g protein, 36g carbohydrate, 22g fat (4g saturated), 10g fiber
See the recipe
Ultimate Chicken Grill Sandwich and a Mandarin Orange Cup from Wendy's
Healthy Lunch from Wendy's
Ultimate Chicken Grill Sandwich and a Mandarin Orange Cup from Wendy's
Cheeseburger, Side Salad With Low Fat Balsamic Vinaigrette, and Apple Dippers from McDonald's
Healthy Lunch from McDonald's
Cheeseburger, Side Salad with Low-Fat Balsamic Vinaigrette, and Apple Dippers from McDonald's
Spicy Bean & Guacamole Burritos
Spicy Bean & Guacamole Burritos
Ingredients
  • 1/2 cup canned low-fat refried beans
  • 1/4 cup salsa
  • 3 tablespoons prepared guacamole
  • 1 cup shredded romaine lettuce
  • 2 small (6-inch) whole-grain tortillas
  • 1 cup red grapes

Make it: Stir together beans and salsa. Microwave for 1 to 2 minutes. Place warm bean mixture, guacamole, and lettuce on tortillas and roll up. Serve with grapes on the side.
Grilled Cheese with Turkey & Tomato
Grilled Cheese with Turkey & Tomato
Ingredients
  • 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
Pizza Burger
Ingredients
  • 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.
Meatball Sandwich
Meatball Sandwich
Ingredients
  • 4 meatballs
  • 1 whole-grain hot-dog bun
  • 2 tablespoons spaghetti sauce
  • 1/2 cup sliced green pepper
  • 2 tablespoons grated Parmesan cheese
  • 1 medium orange

Make it: Warm meatballs in microwave. Place on bun with sauce and peppers, and sprinkle with cheese. Warm sandwich in microwave for 20 to 30 seconds. Serve orange slices on the side.
Chili & Chips
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.

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