Choose a Lunch

If you exercise and consume fewer than 1,500 calorie a day, you won't get all the nutrients your body needs. Choose one of these well-balanced lunches for a healthy midday meal. Each lunch contains about 499 calories, 24% fat, 57% carbs, and 19% protein.

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Lunch Option 1

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• Chef's Salad: 2 cups chopped romaine lettuce, 1/3 cup grated carrots, 4 ounces extra-lean ham, 1 tbs. grated low-fat cheese, 2 tbs. low-calorie Italian dressing
• 1 slice French bread
• 1/2 cup canned mandarin oranges, sprinkled with 1 tsp. candied ginger
• 1 cup low-fat milk flavored with 1/2 tsp. almond extract

Lunch Option 2

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• Low-Cal BLT: 2 slices whole wheat bread, 1 slice Canadian or turkey bacon, 2 thick slices tomato, 2 lettuce leaves, 1 tbs. fat-free mayonnaise
• 11 baby carrots
• 1 medium apple, cored and drizzled with 2 tsps. caramel sauce
• 1 cup low-fat milk flavored with 1/2 tsp. vanilla extract and sugar substitute

Lunch Option 3

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• Veggie Wrap: 1 10-inch flour tortilla, 1 ounce grated low-fat cheese, 1/4 cup black beans, 3 slices avocado, 3 thin slices cucumber, 1/2 medium chopped tomato, hot sauce to taste
• 1/2 cup blueberries
• 1 cup low-fat milk, warmed and sprinkled with freshly grated nutmeg

Lunch Option 4

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• Peanut Butter Candy Sandwich: 2 slices whole-wheat bread, 1 tbs peanut butter mixed with 1 tbs toasted wheat germ, 2 tsps honey, 1 small banana
• 1 cup low-fat milk

Lunch Option 5

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• Grilled Cheese 'n' Veggie Sandwich: Grill 2 slices whole wheat bread with 2 slices American cheese, 1 roasted red pepper half, 1 medium tomato (sliced), 2 tsp. Dijon mustard
• 2 cups romaine lettuce with 1 tbs. fat-free dressing
• 1/2 mango drizzled with 1 tsp. freshly squeezed lime juice
• Iced herb tea

Lunch Option 6

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• Soup 'n' Crackers: 2 cups chunky minestrone soup with 1/2 cup peas and carrots added
• 4 whole wheat crackers
• 1 cup honeydew melon, cubed and sprinkled with 1 tsp. freshly squeezed lemon juice and a dash of ground red pepper
• 1 cup low-fat milk

Lunch Option 7

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• Chili-Stuffed Sweet Potato: 1 medium sweet potato, microwaved and topped with 3/4 cup black-bean chili (made with 1/2 cup black beans, 1/4 cup chopped onions, minced garlic, and 1 tbs. canned green chilies)
• 1 corn tortilla grilled with 1 ounce low-fat cheddar cheese
• 2 medium tomatoes, sliced and drizzled with 1 tbs. low-calorie Italian dressing and 3 tbs. chopped fresh parsley
• Sparkling water flavored with lime

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