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The 2009 Drop a Jeans Size Diet

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Your Lunch Choices

Each of these healthy lunch recipes is about 400 calories.

Cuban Sandwich

Ingredients
1 whole-grain hamburger bun
2 ounces low-fat sliced ham
2 teaspoons mustard
1 slice Swiss cheese
2 dill pickles, sliced lengthwise
1 small apple

Grill ham in a pan for 4 minutes, turning once. Spread mustard on bun and top with ham, cheese, and pickle slices. Serve with apple.

Chicken Chimichurri Wraps

Ingredients
1/2 cup parsley, finely chopped
1 garlic clove, minced
2 teaspoons olive oil
1 tablespoon red wine vinegar
1/8 teaspoon crushed red pepper flakes
Salt to taste
2 small whole-grain tortillas
3 ounces cooked chicken
1/2 cup sliced red bell pepper

Mix parsley, garlic, oil, vinegar, red pepper flakes, and salt. Spread on tortillas; add chicken and pepper.

Pizza Portobello

Ingredients
2 portobello mushroom caps
6 tablespoons spaghetti sauce
1 ounce part-skim mozzarella cheese, shredded
1 teaspoon dried oregano
1 whole-grain roll, cut in half and toasted
1 teaspoon olive oil

Turn mushroom caps (stems removed) upside down, spread with spaghetti sauce, and top with cheese. Place on a baking sheet and broil for 10 minutes. Sprinkle with oregano. Drizzle toasted roll with olive oil.

Curried Butternut Squash Soup & Turkey Sandwich

Ingredients
1 1/2 cups butternut squash soup (such as Imagine Foods brand)
1/4 teaspoon curry powder
2 teaspoons Dijon mustard
2 slices whole-grain bread
2 ounces low-sodium deli turkey
Lettuce leaves
1 slice tomato

Heat soup and add curry powder. Spread mustard on bread; top with turkey, lettuce, and tomato.

Spinach, Bacon & Egg Salad

Ingredients
1 hard-boiled egg, coarsely chopped
3 slices cooked turkey bacon, crumbled
3 cups baby spinach
1/2 cup shredded carrot
2 tablespoons light ranch dressing
1 (4-ounce) pineapple cup with juice

Toss egg, bacon, spinach, carrot, and dressing. Serve with pineapple cup.

Thai Chicken Salad Sandwich

Ingredients
1 tablespoon peanut butter
3 tablespoons seasoned rice vinegar
1/8 teaspoon crushed red pepper flakes
1/2 cup shredded carrot
1 tablespoon chopped fresh cilantro
2 ounces cooked chicken breast, diced
2 slices whole-grain bread
1/2 cup sliced cucumber

Whisk together peanut butter, 2 tablespoons rice vinegar, and crushed red pepper until smooth. Stir in carrot, cilantro, and chicken. Spread mixture on bread. Serve with cucumbers tossed with remaining vinegar.

Healthy Takeout Lunch

No time to cook? Choose one of these delicious grab-and-go options and you won't blow your diet.

Burger King
Veggie Burger (without mayo) and BK Fresh Apple Fries with Caramel Sauce (410 calories)

Wendy's
Large Chili and Side Salad with Light Classic Ranch (405 calories) or Small Chili and Value Menu French Fries (400 calories)

KFC
Grilled Chicken Breast, Mac & Cheese, and Green Beans (385 calories)

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priscilla_jarre wrote:

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12/13/2011 01:00:56 PM Report Abuse
glennisf wrote:

This sounds great for most people but I'm diabetic and even with insulin it would be too many carbs a day. Also, many different foods ( and too much dairy) would cause a great deal of extra food cost and we survive on Social Security.

5/23/2011 02:32:06 PM Report Abuse
joyfullife3 wrote:

I thought this was a great diet. A lot of choices, from pork to tofu. Each person knows the calories they need daily - based on their weight and goals - and can adapt this to work for them. The recipes sounded delicious.

5/16/2011 10:30:27 AM Report Abuse
jeremy2508 wrote:

vegan is the absolute healthiest diet you could advocate

1/10/2011 01:33:18 PM Report Abuse
aleatha11 wrote:

Why is this diet tailored to people just starting out? This needs to be tailored to everyone. If I did this diet I would gain 10 pounds. These diets need to meet the needs of everyone. There are no one size fits all diets. Please consider making diets for those who have worked out for years and have hit a plateau and need diets that suit them.

9/6/2010 12:51:38 PM Report Abuse

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