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The Fat-Fighting Diet: 400-Calorie Lunches

Easy, healthy lunches to help you lose 10 pounds in four weeks.

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Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Broccoli Cheddar Soup With Chicken
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
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Quinoa Chicken Salad

Cook 1/2 cup low-sodium chicken stock and 1/4 cup quinoa until al dente, about 15 minutes. Add 1/4 cup diced cucumber, 1/4 cup diced red bell pepper, 1/4 cup corn, and 3 1/2 ounces cooked shredded chicken. Whisk together 2 teaspoons olive oil, juice of 1/2 lime, 1 tablespoon rice wine vinegar, 1 tablespoon chopped cilantro, 1 tablespoon chopped scallions, 1/2 teaspoon cumin, and a pinch each salt and red pepper flakes. Pour over salad and toss. Top with 1 teaspoon pumpkin seeds.

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Roast Beef Wrap

Whisk together 2 tablespoons rice wine vinegar, 1/2 teaspoon chili paste, 1 teaspoon sesame oil, juice from 1/2 lime, and a pinch each sugar and salt. Mix in 1/4 cup sliced red bell pepper, 1/4 cup sliced carrot, 1/4 cup snow peas, 1/4 cup chopped cilantro, and 1/4 cup broccoli florets. Add 1/3 cup cooked soba noodles and 1 tablespoon chopped peanuts; toss to coat. Divide into three portions and place each on 1 romaine lettuce leaf topped with a 1-ounce slice of lean roast beef. Roll into wraps. Eat with 1 small Asian pear.

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BLT Mash

Mash 1/4 avocado with salt and black pepper to taste and 1 tablespoon lemon juice; spread over 2 slices whole-grain toast.

On one slice, layer 2 strips cooked applewood-smoked bacon, 3 thin slices red onion, 3 thin slices tomato, and 1/4 cup arugula. Top with the other slice toast. Eat with 6 ounces vegetable soup.

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Tuna Nicoise

Mix 4 ounces canned albacore tuna, rinsed and drained, with 1 teaspoon capers, 1 teaspoon olive oil, 1 teaspoon chopped fresh flat-leaf parsley, 1 teaspoon chopped scallions, and 1 teaspoon lemon juice. Top 1 cup Boston lettuce with tuna and 1 hard-boiled egg, quartered; 1/2 cup cooked fingerling potatoes; 1/2 cup green beans; and 2 tablespoons quartered Kalamata olives.

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Broccoli Cheddar Soup with Chicken

Heat 1 teaspoon olive oil over medium-high heat. Saute 1 garlic clove, minced, and 1/4 cup chopped yellow onion about 2 minutes. Add 4 cups low-sodium chicken stock, bring to a boil and add 2 cups chopped broccoli florets. Cover and simmer until broccoli is tender, 5 to 7 minutes. Puree, add back to skillet, and mix in 1/4 cup cooked chicken, 1/4 cup low-fat sharp cheddar, and a pinch ground nutmeg. Eat with 5 whole wheat crackers. (Makes 2 servings.)

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Greek Yogurt Chicken Salad

Combine 3 tablespoons nonfat Greek yogurt; 1/2 teaspoon mustard; 1 teaspoon low-fat mayonnaise; 2 tablespoons chopped celery; 1/2 medium carrot, chopped; 1 tablespoon chopped parsley; and 1 tablespoon chopped chives. Toss with 1 cup chopped cooked chicken. Whisk together 1 cup sliced cucumber, a pinch salt, 1/4 teaspoon sugar, 2 tablespoons white vinegar, 1/2 teaspoon canola oil, and 1 teaspoon chopped fresh dill. Serve cucumber salad with chicken salad over 1 cup chopped romaine lettuce.

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Citrus Shrimp Salad

Saute 3 ounces shrimp with 1 garlic clove, chopped, and 1 tablespoon lemon juice in a skillet coated with nonstick cooking spray. Combine 1/3 cup chopped bibb lettuce, 1/2 cup chopped endive, 1/2 cup chopped red cabbage, and 1/2 cup chopped fennel. Collect juice from 1/2 navel orange and 1/2 pink grapefruit. Peel and cut remaining fruit into segments. Whisk together 1/2 teaspoon olive oil and citrus juice and toss with mixed greens; 1/3 avocado, sliced; shrimp; and citrus segments. Top with 2 teaspoons Parmesan shavings and 2 teaspoons sunflower seeds.

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Clairels wrote:

I added tablespoon of flour to the sauteed onions and substituting 2 cups skim milk for the chicken broth, adding the broccoli, bringing to a boil and simmering. I then added a few pinches cornstarch to thicken it up and simmered a few more minutes before adding the cheese. The results were creamy and delicious. It didn't match the color; it was more of a pale green but very flavorful. Hope this helps.

3/30/2012 10:25:47 PM Report Abuse
mgenestra wrote:

I was going to try it but after reading your comment I won't even bother.

2/8/2012 08:13:04 AM Report Abuse
mgenestra wrote:

That stinks. I was going to try it but not now...

2/8/2012 08:12:23 AM Report Abuse
jessicatlaux wrote:

Do not try this recipe. I tried making it twice and it was terrible each time. We could not even eat it. It does not look like the picture at all. It looked like chicken stock with broccoli and cheese floating in it. I was so disappointed.....and I wasted ingredients :(

2/3/2012 08:39:43 AM Report Abuse
adsdirector wrote:

Yummy recipe!

1/18/2012 10:43:07 PM Report Abuse

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