The Drop a Jeans Size Diet
Your Choices for Lunch400 Calories (approx.)
1. Garden Tuna Wrap
-- 4 ounces light tuna packed in water, drained
-- 2 tablespoons low-fat Italian dressing
-- 1 cup shredded carrots
-- 1 cup sliced cucumber
-- 2 whole-grain tortillas
MAKE IT: Mix dressing with tuna. Wrap with veggies in tortilla.
2. Takeout from Au Bon Pain
Steak salad with cranberries and mandarin oranges and fat-free raspberry vinaigrette
3. Turkey Cheddar Club With Apple
-- 2 slices whole-grain bread
-- 1 teaspoon mustard
-- 6 thin slices turkey
-- 1 slice cheddar cheese
-- 3 lettuce leaves
-- 1 medium apple, thinly sliced
MAKE IT: Spread mustard on bread. Add turkey, cheese, and lettuce. Put apple on the side.
4. "Chicken" Ranch Sandwich & Veggies
-- 3 tablespoons low-fat ranch dressing
-- 1 whole-grain bun
-- 1 vegetarian breaded
-- "Chicken" patty
-- 1 1/2 cups raw veggies: sugar snap peas, broccoli, cauliflower
MAKE IT: Spread 1 tablespoon low-fat ranch dressing on bun. Cook patty in microwave, then place on bun. Dip veggies in remaining dressing.
5. Takeout from Chipotle Mexican Grill
Vegetarian Fajita Bowl (without guacamole): black beans, fajita vegetables, lettuce (instead of rice), salsa, and cheese
6. Takeout from Subway
Turkey Breast 6-Inch Sandwich and Veggie Delite Salad with fat-free dressing
7. White Bean & Pesto Pita
-- 1/2 cup canned white beans, rinsed and drained
-- 1 cup tomatoes, chopped
-- 1 1/2 tablespoons pesto
-- 1 cup spinach
-- 1 medium whole-grain pita
MAKE IT: Mix beans and tomatoes with pesto. Fill pita with bean mixture and spinach.
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