You will need to adjust portions up or down a bit relative to your own weight and goals as you determined. Also, if you can’t find these items in your area, feel free to make healthy substitutions.
Even if you don’t work in a factory, you can almost hear the sound of the noon whistle reverberating in the pit of your stomach.
And although half the day is already gone, there are still battles to be fought, fires to be put out, deadlines to be met. To meet the challenges that lie ahead, you can’t go back to the front lines on an empty stomach or, worse, a stomach filled with junk food. These great lunch suggestions will give you the energy to hop the hump.
Remember:These lunches are for our 175-pound, 5-foot-10 reference man. You will need to adjust portions up or down a bit relative to your own weight and goals as you determined. Also, if you can’t find these items in your area, feel free to make healthy substitutions.
|
||
| • 1 cup elbow macaroni, cooked • 2 ounces light, water-packed tuna, drained solids • 2 tablespoons Spectrum Lite Canola Mayo • 1 cup romaine lettuce • 1 small green pepper • 1 tomato • 1 medium carrot |
Attention, pasta lovers: Just boil up some macaroni, add everything but the oranges, and stick it in the refrigerator. Looks like salad, tastes like salad.
Totals: 564 calories, 94.6 g carbohydrates, 26.5 g protein, 8.7 g fat |
|
|
Macaroni
|
Tuna
|
Mayo
|
Lettuce
|
Pepper
|
Tomato
|
Carrot
|
|
| Calories |
194
|
62
|
62
|
10
|
23
|
31
|
28
|
| Carbohydrates |
39.7
|
0
|
2
|
1.3
|
4.8
|
5.7
|
6.2
|
| Protein (g) |
6.7
|
14.5
|
0
|
0.9
|
0.7
|
1
|
0.6
|
| Fat (g) |
0.9
|
0.5
|
6
|
0.1
|
0.1
|
0.4
|
0.1
|
|
||
| • 2 slices pepperoni pizza • 1 cup romaine lettuce • 1 tomato • 1 small green pepper • 1 medium carrot • 1 tablespoon Hidden Valley Italian dressing, 94% fat-free • 1 cup fat-free milk |
As long as you can hold yourself to two slices, you can indulge your pizza passion without looking like a pizza pork. With this lunch, you even get a practically fat-free salad with Italian dressing.
Totals: 570 calories, 72.3 g carbohydrates, 32.4 g protein, 16.2 g fat |
|
|
Pizza
|
Lettuce
|
Tomato
|
Pepper
|
Carrot
|
Dressing
|
Milk
|
|
| Calories |
366
|
10
|
31
|
23
|
28
|
19
|
93
|
| Carbohydrates |
39.8
|
1.3
|
5.7
|
4.8
|
6.2
|
2.5
|
12
|
| Protein (g) |
20.2
|
0.9
|
1
|
0.7
|
0.6
|
0
|
9
|
| Fat (g) |
14
|
0.1
|
0.4
|
0.1
|
0.1
|
1
|
0.5
|
|
||
| • 1 Lender’s 2-ounce bagel • 1 teaspoon Blue Bonnet soft margarine • 2 tablespoons Ragu Old World Style Smooth Pasta Sauce • 2 ounces Dorman’s reduced-fat, low-sodium cheese • 2 tomato slices • 1/4 small green pepper • 2 large oranges |
If you can’t head out for pizza but still have a hankering for one, prepare this pizzalike treat—you can even do it at work. Just spread a little margarine on a bagel, spread on the pasta sauce, cover it with cheese and tomato and pepper slices, and stick it in the microwave or toaster oven for 1 minute or less.
Totals: 560 calories, 80.4 g carbohydrates, 28.3 g protein, 13.9 g fat |
|
|
Bagel
|
Margarine
|
Sauce
|
Cheese
|
Tomato
|
Pepper
|
Oranges
|
|
| Calories |
153
|
33
|
21
|
152
|
5
|
6
|
190
|
| Carbohydrates |
30
|
0
|
3.1
|
2
|
0.9
|
1.2
|
43.2
|
| Protein (g) |
6
|
0
|
0.5
|
18
|
0.2
|
0.2
|
3.4
|
| Fat (g) |
1
|
3.7
|
0.7
|
8
|
0.1
|
0
|
0.4
|
|
||
| • 1 Subway 6-inch steak and cheese hot sub on whole-wheat bread • 1 cup romaine lettuce • 1 medium carrot • 1 small green pepper • 1 tomato • 1 tablespoon Kraft Reduced-Calorie Creamy Italian • 1 large orange |
As fast foods go, Subway’s 6-inch sandwiches are definitely on the lean side. If you know that you’re going to be on the road during your lunch hour, pack a salad made from the lettuce, tomato, pepper, and carrot, with dressing on the side and an orange, and order Subway’s sinful-sounding but low-fat 6-inch cheese-steak hot sub.
Totals: 579 calories, 81 .6 g carbohydrates, 33.9 g protein, 12.9g fat |
|
|
Sandwich
|
Lettuce
|
Carrot
|
Pepper
|
Tomato
|
Dressing
|
Oranges
|
|
| Calories |
370
|
10
|
28
|
23
|
31
|
22
|
95
|
| Carbohydrates |
41
|
1.3
|
6.2
|
4.8
|
5.7
|
1
|
21.6
|
| Protein (g) |
29
|
0.9
|
0.6
|
0.7
|
1
|
0
|
1.7
|
| Fat (g) |
10
|
0.1
|
0.1
|
0.1
|
0.4
|
2
|
0.2
|
|
||
| • 1 Arby’s Deluxe Light Roast Chicken Sandwich • 1 Arby’s Old Fashioned Noodle Soup • 1/2 small serving french fries • 1 small orange |
While other customers are loading up on fat-filled entrées, you can munch your way through a sandwich, soup, and half an order of fries. Bring an orange from home for dessert.
Totals: 585 calories, 79 g carbohydrates, 32.5 g protein, 15.5 g fat |
|
|
Sandwich
|
Soup
|
French Fries
|
Orange
|
|
| Calories |
291
|
99
|
123
|
72
|
| Carbohydrates (g) |
33
|
14.8
|
14.9
|
16.3
|
| Protein (g) |
24
|
6
|
1.1
|
1.4
|
| Fat (g) |
7
|
1.8
|
6.6
|
0.1
|
|
||
| • 1 Burger King Broiler chicken sandwich without mayo • 1 Burger King garden salad without dressing • 1 Burger King Italian Dressing, reduced-calorie • 6 ounces orange juice • 1 large apple |
While other customers are clogging their arteries with double-beef Whoppers with cheese, you can enjoy a chicken sandwich and a garden salad. Bring an apple from home for dessert.
Totals: 544 calories, 69.1 g carbohydrates, 28.9 g protein, 16.8g fat |
|
|
Sandwich
|
Salad
|
Dressing
|
OJ
|
Apple
|
|
| Calories |
202
|
101
|
17
|
86
|
138
|
| Carbohydrates (g) |
7
|
8
|
3
|
18.8
|
32.3
|
| Protein (g) |
21
|
6
|
0
|
1.5
|
0.4
|
| Fat (g) |
10
|
50
|
0.5
|
0.5
|
0.8
|
|
||
| • 1 Wendy’s Spicy Chicken Fillet • 12 ounces cola |
If you don’t want to follow Dave’s path to the heart surgeon, skip the burgers. Go for the spicy chicken sandwich, and wash it down with a cola.
Totals: 573 calories, 81 .5 g carbohydrates, 28 g protein, 1 5 g fat |
|
|
Sandwich
|
Cola
|
|
| Calories |
419
|
154
|
| Carbohydrates (g) |
43
|
38.5
|
| Protein (g) |
28
|
0
|
| Fat (g) |
15
|
0
|
|
||
| • 2 medium-size slices Pizza Hut Thin ‘n’ Crispy Veggie Lovers Pizza • 12 ounces cola |
Just a whiff of Pizza Hut should be enough to make you shout “Danger, danger! Warning, warning!” Still, there’s one item on the menu that’s calorically safe: the Thin ‘n’ Crispy Veggie Lovers Pizza. The catch: You can only eat two slices, so you’ll either have to share the others or bring them home to Rover.
Totals: 546 calories, 78.5 g carbohydrates, 22 g protein, 16 g fat |
|
|
Pizza
|
Cola
|
|
| Calories |
392
|
154
|
| Carbohydrates (g) |
40
|
38.5
|
| Protein (g) |
22
|
0
|
| Fat (g) |
16
|
0
|
|