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Lose 10 Pounds Diet: 400-Calorie Lunch Recipes

  • Peter Ardito

    Wilted Spinach Salad

    In a saucepan, cook 1 slice applewood-smoked bacon; reserve fat. Crumble bacon and set aside. To the saucepan with bacon fat, add 2 tablespoons olive oil; 2 tablespoons chopped onion; 1 garlic clove, minced; 1 teaspoon mustard; 1 tablespoon cider vinegar; and 1/4 cup balsamic vinegar. Whisk over low heat until combined; keep warm. Toss 2 cups baby spinach with 2 quartered hard-boiled eggs, 1/4 cup diced tomato, 2 tablespoons chopped mushroom, and 2 tablespoons shredded carrot. Top with bacon crumbles and drizzle with 2 tablespoons warm bacon dressing. Serve with 1/2 cup pomegranate juice mixed with 1/2 cup club soda.

     
  • Peter Ardito

    Spicy Shrimp Noodle Salad

    Cook 1/3 cup cellophane noodles or angel-hair pasta. With 1 minute cooking time remaining, add 1/4 cup each julienned red bell pepper, julienned carrot, and sugar snap peas. Remove noodles and vegetables from pot; set pasta aside and rinse vegetables with cold water. Add 3 ounces peeled shrimp to pot; simmer 3 minutes, drain. Whisk together 1 teaspoon peanut butter, 2 tablespoons rice vinegar, 1 teaspoon brown sugar, juice of 1/2 lime, 1 teaspoon sesame oil, and a dash each red pepper flakes and sea salt. Toss noodles, vegetables, and shrimp with 1/4 cup sprouts and 1 tablespoon each chopped scallion and chopped cilantro. Drizzle with dressing.

  • Peter Ardito

    Smoked Turkey Sandwich with Chipotle Mayo

    Blend together 1/4 cup mayonnaise with 1 tablespoon each cilantro, chopped scallion, chipotle chilies in adobo, and lime juice. Spread 1/2 tablespoon chipotle mayo on 2 slices whole-grain bread. Top 1 slice with 3 ounces smoked turkey, 1 slice cheddar cheese, 4 slices cucumber, and 1 cup shredded romaine lettuce; top with remaining bread slice.

     
  • Peter Ardito

    Veggie Burger Rice and Beans

    Cook 1 veggie burger according to package directions; cut into bite-size pieces and set aside. Add 1 tablespoon minced onion, 1/2 teaspoon cumin, 1/4 teaspoon chili powder, and 1/4 teaspoon salt to low-sodium chicken stock and use it in place of water to cook 1/4 cup brown rice according to package directions. Mix cooked rice with 1/4 cup canned black beans, rinsed and drained, and 1/4 cup thawed frozen corn. Top with chopped veggie burger, 1 tablespoon diced avocado, and 3 tablespoons salsa.

  • Peter Ardito

    Chunky Vegetable Salad with Lemon-Cumin Vinaigrette

    Mix together 1/3 cup chickpeas, rinsed and drained; 1/3 cup kidney beans, rinsed and drained; 1/4 cup shredded carrot; 1/4 cup chopped jicama; 1/4 cup chopped apple; 1/4 cup sliced red bell pepper; 1 tablespoon sliced celery; 1/4 cup chopped cucumber; and 1 tablespoon pumpkin seeds. Whisk together juice of 1/2 lemon, 2 teaspoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon ground cumin, and a pinch each sugar and salt; drizzle over salad. Serve with 1/2 cup pineapple, cut into bite-size pieces.

     
  • Peter Ardito

    Cream of Mushroom Soup

    Saute one small onion, finely chopped, and 2 garlic cloves, minced, in 2 tablespoons olive oil. Add one 16-ounce package sliced mushrooms and cook over medium heat 10 minutes. Add 2 tablespoons balsamic vinegar, 1 tablespoon Worcestershire sauce, and 1/4 cup barley; cook 2 minutes. Add 6 cups low-sodium chicken stock and bring to a boil; reduce heat and simmer 20 to 30 minutes or until barley is cooked. Whisk together 1/4 cup whole wheat flour and 1 cup 1% milk. Add to soup, along with 2 cups diced cooked chicken; simmer 2 minutes. Top with freshly chopped parsley. Makes 4 servings. Serve with 6 small whole wheat crackers.

  • Peter Ardito

    Waldorf Salad Wrap

    Mix together 1/2 Red Delicious apple, cut into bite-size pieces; 1 celery stalk, chopped; 1 tablespoon raisins; 5 walnuts, chopped; 1/4 cup shredded carrot; 1 ounce cooked chicken breast; and 1 tablespoon poppy seed dressing. Spoon onto an 8-inch whole-grain wrap and roll up.

    Originally published in FITNESS magazine, January 2011.

     
  • Peter Ardito

    Get More Diet-Friendly Recipes

    Get more recipes from the Lose 10 Pounds diet plan here:

    300-Calorie Breakfasts

    500-Calorie Dinners

    Healthy Snack Ideas

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