Your Lunch Plans

From the Editors of Prevention

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 1 1/2 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

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