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The 4-Week All-Over Makeover Diet

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Your Lunch Choices

400 Calories (approximately) Greek Chopped Pita Salad

2 cups romaine lettuce

2 tablespoons crumbled feta cheese

1/2 cup canned garbanzo beans, rinsed and drained

1/2 cup cucumber, sliced

1 whole wheat pita, chopped

2 tablespoons low-fat vinaigrette

Make it: Combine all salad ingredients in a bowl and toss thoroughly.

Herbed Cheese & Tomato Sandwich

6 ounces low-fat cottage cheese

1 garlic clove, minced

2 tablespoons chopped fresh chives

1 whole-grain bagel

4 slices tomato

1 orange

Dash of salt and pepper

Make it: Place cottage cheese in blender and puree until smooth. Stir in garlic, chives, salt, and pepper. Spread mixture on bagel and top with tomato slices. Eat with orange.

BBQ Baja Burger

1 vegetarian burger

1 whole wheat bun

1 tablespoon BBQ sauce

1/4 avocado, thinly sliced

1/4 cup bean spouts

4 ounces pineapple cup, in its own juice

Make it: Cook burger in microwave according to package directions. Place on bun with BBQ sauce; top with avocado and sprouts. Eat with pineapple.

Tuscan Tuna Wrap

3 ounces light tuna, drained

2 tablespoons fresh parsley, chopped

1/2 lemon, juiced

1 tablespoon olive oil

1/2 cup diced tomatoes

Dash of salt and pepper

2 whole-grain tortillas

1/2 cup baby spinach

Make it: Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.

Chicken Panini

Lean Cuisine Chicken Club Panini

1 1/2 cups frozen vegetables (such as broccoli, cauliflower, carrots)

Make it: Microwave panini and vegetables according to package directions.


From Subway: 6'-inch roast beef sandwich with pepper Jack cheese
1 sliced apple

From Au Bon Pain: Thai Chicken Salad with 3 tablespoons Thai Peanut Dressing

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