The Dessert-a-Day Diet

Lunch choices (about 400 calories)

1/2 cup canned white beans, rinsed and drained
1 medium tomato, finely chopped
1 cup finely chopped cucumber
1 garlic clove, minced
2 tablespoons red-wine vinegar
1 cup low-sodium tomato juice
Dash of salt and pepper
1 medium whole-grain roll
Make it: Mix beans, tomato, cucumber, garlic, vinegar, tomato juice, and salt and pepper. Serve with roll.

1/4 cup low-fat plain yogurt
1 teaspoon wasabi powder
1/2 lime, juiced
2 teaspoons olive oil
1 teaspoon light soy sauce
3 ounces tuna, packed in water
2 cups napa cabbage, shredded
1/2 cup shredded carrots
1/4 cup sliced almonds
Make it: Whisk together yogurt, wasabi, lime juice, olive oil, and soy sauce. Toss with tuna, cabbage, carrots, and almonds.

2/3 cup canned chickpeas, rinsed and drained
1/2 lemon, juiced
1 garlic clove, minced
2 tablespoons feta cheese
2 slices whole-grain bread
6 cucumber slices
Make it: With potato masher, mash chickpeas, lemon, garlic, and feta. Spread on bread and top with cucumber.

1 vegetarian burger
2 tablespoons premade bruschetta spread
1 whole-grain hamburger bun
2 cups baby spinach
2 tablespoons vinaigrette
Make it: Heat burger in microwave. Place on bun and top with bruschetta. Serve with spinach tossed with vinaigrette.

From Panera Bread:
1/2 Chicken Salad Sandwich on whole-grain bread
1/2 Classic Cafe Salad with balsamic vinaigrette

From Taco Bell:
Fresco Ranchero Chicken Soft Taco
Fresco Grilled Steak Soft Taco
Side of guacamole