The 7-Day Fat-Fighting Menu

7 Lunch Recipes

Turkey-Avocado Melt

Place 2 to 3 slices roasted turkey, 2 slices avocado, and 1 slice low-fat pepper jack cheese between 2 slices whole-grain bread. Grill in skillet. 303 calories

Penne with Feta and Sun-Dried Tomatoes

Toss 1/2 cup cooked whole wheat pasta with 1 cup sauteed spinach and 2 tablespoons each pine nuts and low-fat feta. Sprinkle with capers and chopped sun-dried tomatoes. 378 calories

Guacamole Burger

Cook a veggie burger according to package directions. Mash half an avocado with 1/2 cup salsa. Top burger with avocado mixture; serve on a whole-grain bun. 396 calories

Udon-Tofu Soup

Combine 1/2 cup cooked udon with 1 cup spinach and 1 1/2 cups hot vegetable broth. Add 1/2 cup cubed tofu, 1/2 cup chopped mushrooms, and 1 teaspoon soy sauce. 226 calories

Spinach Flatbread Pizza

Spread 1/3 cup tomato sauce on 1 naan. Top with 2 cups spinach, 1/4 cup low-fat mozzarella cheese, and 1 tablespoon slivered almonds. Bake at 350 degrees F. until melted. 366 calories

Zesty Black Beans

Cook 1/2 cup each black beans, chopped bell pepper, and chopped onion and 1 chopped jalapeno in a pan with 2 teaspoons olive oil for 5 minutes. Place over cooked brown rice; top with 1/4 avocado, sliced. 305 calories

Chopped Chicken Salad

Place 3 ounces chopped chicken, 2 tablespoons crumbled low-fat blue cheese, 1/2 cup chopped cucumber, and 1 tablespoon each chopped pecans and dried cranberries on 2 cups lettuce. Toss with 2 tablespoons vinaigrette. 356 calories