More Healthy Lunch Ideas

From the Editors of Prevention

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
Spread 2 slices sourdough 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 1 1/4 c fresh or frozen red and green bell pepper slices and 1/2 c onion slices. Stir frequently until strips are cooked through and vegetables are tender (approximately 10 minutes). Toss steak strips and vegetables with 1 Tbsp bottled fajita sauce until well coated. Wrap in a warmed 10 1/2" whole wheat tortilla. (Time-saver: You can make these fajitas ahead, wrap individually 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); 1/4 c chopped cilantro or parsley; 3 Tbsp diced red onion; 2 tsp balsamic vinegar; and 1 tsp extra virgin olive oil.
552 cal, 36 g pro, 65 g carb, 17 g fat, 4 g sat fat, 76 mg chol, 9 g fiber, 483 mg sodium, 127 mg calcium

First Five Lunch Meals