Eat for energy at lunchtime

Keep your energy up all day with a healthy, filling lunch.

The ALL YOU Reality-Checked Diet gives you detailed instructions to gradually change your current habits into healthier ones. You will lose weight (about 1 pound per week) without feeling deprived or overwhelmed.
 

Take Action Tip 3 : Eat for Energy at Lunchtime
Keep up your healthy breakfast habits this week and make eating a healthy lunch your new goal. A well-balanced midday meal will give you enough energy to make it through the rest of your day without an energy slump, and it will keep you feeling full so there's less temptation for calorie-laden snacking. Here are 7 well-balanced lunches to choose from. You can try each one or repeat only the ones you like best. Each one packs the right amount of protein, carbohydrates and produce into 400 calories. And, yes, lunch number 5 does say McDonald's. It's important that your meals be convenient as well as healthy. Enjoy!

MEAL: LUNCH #1

California turkey club:
2 slices whole-grain bread (such as Sara Lee 100% whole wheat)
2 Tablespoons mashed avocado
2 slices turkey bacon
3 slices turkey
3 lettuce leaves
2 tomato slices

Serving Directions
Toast the bread. Spread the avocado on toast. Microwave the bacon. Assemble sandwich.

MEAL: LUNCH #2

White bean and pesto pita:
2/3 cup canned white beans, drained and rinsed
1/2 cup diced tomatoes
2 tsp. Pesto
1 whole grain pita

Serving Directions
Mix the beans, tomatoes and pesto. Serve in cut pita.

MEAL: LUNCH #3

BBQ chicken strip wrap:
1 large whole grain tortilla (such as La Tortilla Factory)
4 oz. pre-cooked chicken strips (such as Tyson)
2 Tablespoons barbecue sauce
1 cup shredded mix of cabbage, carrot, broccoli and cauliflower (such as Broccoslaw)

Serving Directions

Put barbecue sauce, chicken and veggies in tortilla. Wrap and serve.

MEAL: LUNCH #4

Tuna salad with grapes and pistachios:
1 3-ounce packet tuna
2 Tablespoons low-fat Italian dressing
1/4 cup dry-roasted pistachios
3/4 cup red grapes, halved
3 cups bagged mixed greens

Serving Directions

Mix the tuna with the salad dressing, pistachios and grapes. Spoon mixture on top of the mixed greens.
 

MEAL: LUNCH #5

Quick Stop - McDonald's:

Hamburger
Apple slices with low-fat caramel
Side salad with 1/2 packet low-fat balsamic dressing

 

MEAL: LUNCH #6

Southwestern roll-up:
1 large whole-grain tortilla (such as La Tortilla Factory)
3/4 cup canned fat-free refried beans
4 T salsa
1/4 cup low-fat shredded Cheddar cheese
Four lettuce or spinach leaves, chopped

Serving Directions
Warm the beans in a microwave then spread on tortillas. Top with remaining ingredients and roll it up.
 

MEAL: LUNCH #7

Caesar ranch double burger:

2 veggie burgers
1 whole grain hamburger bun
1 Tablespoon light caesar ranch-flavored mayo (such as French's GourMayo)
1 slice low-fat American cheese
3 lettuce leaves
2 tomato slices

Serving Directions
Warm veggie burgers in a microwave. Put both on the bun and top with remaining ingredients.