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.
| Tuna-Salad Sandwich | |
| • 1 oat bran bagel • 2 1/2 ounces white, water-packed tuna, drained solids • 1 teaspoon mayo • 4 leaves romaine lettuce • 1 medium apple |
Mix the tuna with mayo, spread it on the bagel, and garnish it with lettuce. If you’re not a bagel boy, substitute any whole-grain bread. Munch the apple for dessert.
Totals: 398 calories, 59.9 g carbohydrates, 25.4 g protein, 7.3 g fat |
|
Bagel
|
Tuna
|
Mayo
|
Lettuce
|
Apple
|
|
| Calories |
181
|
86
|
34
|
7
|
90
|
| Carbohydrates (g) |
37.8
|
0
|
0.1
|
1
|
21
|
| Protein (g) |
7.6
|
16.7
|
0.1
|
0.7
|
0.3
|
| Fat (g) |
0.9
|
2.1
|
3.7
|
0.1
|
0.5
|
| Fortified Beef-Vegetable Soup | |
| • 1 cup beef-vegetable soup • 2 ounces extra-lean ground beef, cooked well-done and drained • 1 medium whole-wheat dinner roll |
Start with basic beef-vegetable soup and add the cooked hamburger, and you have something that’ll stick to your ribs. Sop up the leftover juice with the dinner roll.
Totals: 390 calories, 41 .7 g carbohydrates, 28.8 g protein, 12.29 fat |
|
Soup
|
Ground Beef
|
Roll
|
|
| Calories |
144
|
145
|
101
|
| Carbohydrates (g) |
23.3
|
0
|
18.4
|
| Protein (g) |
9.5
|
16.2
|
3.1
|
| Fat (g) |
1.5
|
9
|
1.7
|
| Beyond Chicken-Noodle | |
| • 1 cup chicken-noodle soup • 1 ounce cooked chicken breast • ½ piece Sahara oat bran pita • 1 small pear • 1 slice American cheese |
Start with basic chicken-noodle soup, add cooked chicken breast, and you have a soup that’s not a grueling chore to eat. The pita, pear, and cheese side dishes give the meal additional heft.
Totals: 363 calories, 46 g carbohydrates, 22.1 g protein, 10.1 g fat |
|
Soup
|
Chicken
|
Pita
|
Pear
|
Cheese
|
|
| Calories |
75
|
44
|
74
|
91
|
79
|
| Carbohydrates (g) |
9.4
|
0
|
15.3
|
21
|
0.3
|
| Protein (g) |
5.7
|
8.8
|
2.4
|
0.5
|
4.7
|
| Fat (g) |
1.6
|
1.0
|
0.3
|
0.6
|
6.6
|
| Ready-Made Chicken-Salad Sandwich | |
| • 1 Mrs. Winners Chicken Salad sandwich • 1 tomato, sliced • 1 cup fat-free milk |
Open the ready-to-eat sandwich and spruce it up with tomato slices. Wash it down with the milk.
Totals: 350 calories, 50.7 g carbohydrates, 20 g protein, 6.9 g fat |
|
Sandwich
|
Tomato
|
Milk
|
|
| Calories |
226
|
31
|
93
|
| Carbohydrates (g) |
33
|
5.7
|
12
|
| Protein (g) |
10
|
1
|
9
|
| Fat (g) |
6
|
0.4
|
0.5
|
| Arby’s Chef Salad | |
| • 1 Arby’s chef salad • 1/2 cup fat-free milk • 1 whole-wheat pita • 1 small orange |
If you’ve gotta eat on the run, this fast-food platter will hold you until your midafternoon snack. Just remember, it’s BYOO (bring your own orange).
Totals: 410 calories, 50.7 g carbohydrates, 27.1 g protein, 10.6 g fat |
|
Salad
|
Milk
|
Pita
|
Orange
|
|
| Calories |
212
|
47
|
79
|
72
|
| Carbohydrates (g) |
13
|
6
|
15.4
|
16.3
|
| Protein (g) |
18.5
|
4.5
|
2.7
|
1.4
|
| Fat (g) |
9.5
|
0.3
|
0.7
|
0.1
|
| Homemade Chicken Salad | |
| • 2 ounces grilled chicken breast • 1 cup romaine lettuce • 1 tomato • 1 medium carrot • 1 small green pepper • 3 tablespoons Hidden Valley Italian dressing, 94% fat-free • 1 tablespoon Progresso grated Parmesan cheese |
This lunch gives you not only an excuse to fire up your grill but also an opportunity to brag to your coworkers about your advanced cooking skills. Grill the chicken breast in the evening, make it into a salad with the other ingredients, and store it in the fridge till morning. If you want, make a really big batch without the dressing, then take the recommended amount to work each day (Just don’t forget to take the dressing.)
Totals: 268 calories, 26.5 g carbohydrates, 22.8 g protein, 7.7 g fat |
|
Chicken
|
Lettuce
|
Tomato
|
Pepper
|
Carrot
|
Dressing
|
Cheese
|
|
| Calories |
89
|
10
|
31
|
23
|
28
|
57
|
30
|
| Carbohydrates |
0
|
1.3
|
5.7
|
4.8
|
6.2
|
7.5
|
1
|
| Protein (g) |
17.6
|
0.9
|
1
|
0.7
|
0.6
|
0
|
2
|
| Fat (g) |
2
|
0.1
|
0.4
|
0.1
|
0.1
|
3
|
2
|
| Homemade Ham Salad | |
| • 1 cup romaine lettuce • 1 tomato • 1 medium carrot • 1 small green pepper • 2 tablespoons Marzetti’s Caesar light dressing • 3 ounces Boar’s Head Boiled Deluxe Ham • Pear |
Here’s another salad option that mixes lean meat with lots of vegetables. If you want to, you can liven it up as you did the homemade chicken salad by adding cheese. Have the pear for an appetizer while you make the salad.
Totals: 369 calories, 46.6 g carbohydrates, 19.8 g protein, 11 .4 g fat |
|
Ham
|
Lettuce
|
Tomato
|
Pepper
|
Carrot
|
Dressing
|
Pear
|
|
| Calories |
99
|
10
|
31
|
23
|
28
|
69
|
109
|
| Carbohydrates |
3
|
1.3
|
5.7
|
4.8
|
6.2
|
0.5
|
25.1
|
| Protein (g) |
15
|
0.9
|
1
|
0.7
|
0.6
|
1
|
0.6
|
| Fat (g) |
3
|
0.1
|
0.4
|
0.1
|
0.1
|
7
|
0.7
|
| Homemade Tuna Salad | |
| • 1 cup romaine lettuce • 1 tomato • 1 medium carrot • 1 small green pepper • 3 ounces white, water-packed tuna, drained solids • 1 tablespoon light Italian salad dressing • 1 large orange |
Tuna is an all-purpose fish, and here it’s the basis for a super salad. Just mix all the ingredients together except the orange, which you’ll eat for dessert. For variety, fortify the salad with onions, red peppers, celery, squash, or any dark leafy vegetable. You can steam the squash if you wish to, or just chop it raw into the mix.
Totals: 321 calories, 40.6 g carbohydrates, 25 g protein, 6.4 g fat |
|
Tuna
|
Lettuce
|
Tomato
|
Pepper
|
Carrot
|
Dressing
|
Orange
|
|
| Calories |
103
|
10
|
31
|
23
|
28
|
31
|
95
|
| Carbohydrates |
0
|
1.3
|
5.7
|
4.8
|
6.2
|
1
|
21.6
|
| Protein (g) |
20.1
|
0.9
|
1
|
0.7
|
0.6
|
0
|
1.7
|
| Fat (g) |
2.5
|
0.1
|
0.4
|
0.1
|
0.1
|
3
|
0.2
|