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The Fat-Fighting Diet: 400-Calorie Lunches

  • Peter Ardito

    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.

  • Peter Ardito

    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.

  • Peter Ardito

    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.

  • Peter Ardito

    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.

  • Peter Ardito

    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.)

  • Peter Ardito

    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.

  • Peter Ardito

    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.

  • Peter Ardito

    Recipes for the Rest of the Plan

    300-Calorie Breakfasts

    500-Calorie Dinner Recipes

    Get the Complete Diet Plan