Drop a Size in 4-Weeks Plan -- Healthy Lunch and Dinner Recipes

Mix 'n Match Meals: Lunch and Dinner

Provided by Prevention

LUNCH -- average 375 calories

Lentil-Broccoli Salad with Orange Dill Dressing Toss 1 cup chopped romaine lettuce with 1 cup chopped broccoli, 3/4 cup cooked lentils (canned are fine; just rinse and drain), and 1/2 tomato (chopped). Orange Dill Dressing: Mix 1 tablespoon olive oil, 2 tablespoons orange juice, 1 tablespoon fresh chopped dill, 1/8 teaspoon salt, and freshly ground black pepper (to taste).

Veggie Burger Serve on whole grain hamburger bun with 3 large romaine lettuce leaves, 2 thick tomato slices, and 2 tablespoons honey mustard; small bag of baby carrots

Fast Food Grilled chicken sandwich with extra tomato and extra lettuce, no mayo or creamy sauces; garden salad with fat-free dressing

Sandwich Lean turkey breast, ham, or roast beef (3 ounces) on 2 slices whole grain bread; 1 ounce 50 percent reduced-fat Cheddar cheese, 1 cup arugula leaves, 2 slices tomato, and 1 tablespoon honey mustard

Pita Egg Salad Chop 2 cooked egg whites and 1 hard-cooked egg. Blend in 1/4 cup chopped onion, 2 tablespoons light mayonnaise, 1 tablespoon mustard, and freshly ground black pepper (to taste). Cut the top off a 6 1/2" whole wheat pita pocket, then stuff with the egg mixture, romaine lettuce leaves, and tomato slices.

Easy Tuna Melt Mix 1/2 can tuna (in water) with 2 tablespoons light mayo, 1/4 cup finely chopped celery, and 1/4 cup grated carrot. Divide mixture evenly between 2 whole wheat English muffin halves. Top each with 1/2 ounce low-fat Cheddar or low-fat American cheese. Broil until the cheese bubbles.

DINNER -- average 475 calories

Ginger-Cilantro Salmon Bake with Wild Rice-Broccoli Pilaf Spray a 9" x 9" baking dish with cooking spray. Place 3 cups chopped red Swiss chard in the bottom. Top with 5 ounces (raw weight) salmon fillet. Sprinkle with (in this order) 2 tablespoons chopped fresh ginger, 1/2 cup chopped scallions, 1/4 cup chopped fresh cilantro, and 2 teaspoons soy sauce. Cover tightly with foil, and bake at 350 degrees F for 20 minutes. Wild Rice-Broccoli Pilaf: Sauté 1 cup chopped broccoli and 1/2 cup chopped scallions in 1 teaspoon dark sesame oil, 1 minced clove garlic, and dried oregano (to taste). When broccoli is still crisp-tender, blend in 1/2 cup cooked wild rice.

Grilled Chicken Breast (3 ounces) Serve with 1 medium baked sweet potato topped with 2 teaspoons light brown sugar and 1 teaspoon margarine, 1 cup cooked spinach with lemon juice, and 1 whole wheat roll with 1 teaspoon margarine.

Grilled Maple-Marinated Tuna Marinate 5 ounces (uncooked) tuna steak in 1 1/2 tablespoons maple syrup, 2 tablespoons orange juice, and freshly ground black pepper (to taste) for 20 minutes. Remove from marinade, and grill or broil approximately 3 minutes on each side. Serve with 1 medium baked potato topped with 2 tablespoons low-fat sour cream and 8 large asparagus spears with 1 teaspoon margarine. Mediterranean Pasta Heat 1 cup frozen broccoli spears, 1/2 cup white kidney beans, and 1/2 cup of your favorite jarred pasta sauce in a microwaveable dish for about 3 minutes or until heated through. Serve over 1 cup cooked linguine.

Trout Roll-Up Sprinkle 1 trout fillet (about 8 ounces, with skin) with 1/4 teaspoon freshly ground black pepper and 1/4 teaspoon salt. Top with 1/4 cup chopped scallions. Roll from the small end, then wrap tightly in foil. Bake at 350 degrees F for 15 to 20 minutes. Remove skin before eating. Serve with 1 cup cooked barley and 1 cup steamed green beans with 1 teaspoon margarine.

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