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Health Tips for Today - Healthy Low Calorie Lunches II

Tuesday, August 26, 2014

Health Tips for Today - Healthy Low Calorie Lunches II (Continue)

Hawaiian Veggie Burger (380 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Avocado is a great swap for mayonnaise because it’s full of healthy monosaturated fats.
  • 1 whole-wheat bun: 90 calories 
  • 1 veggie burger patty: 100 calories 
  • ¼ avocado, mashed: 68 calories 
  • 1 round of pineapple: 25 calories 
  • 2 tablespoons BBQ sauce: 15 calories 
  • 1 handful alfalfa sprouts: 5 calories
Snack: Tropical fruit salad with 1 kiwi and ½ a large orange (90 calories)

Veggie Sub (380 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Get your daily serving of veggies and them some with this flavorful sandwich.
  • 1 6-inch whole-wheat sub roll: 220 calories 
  • 2 tablespoons hummus: 60 calories 
  • ¼ cucumber, sliced: 15 calories 
  • 1 small tomato, sliced: 10 calories 
  • 5 black olives, halved: 40 calories 
  • ½ carrot, shredded: 30 calories 
  • 1 handful alfalfa sprouts: 5 calories
Snack: 1 cup cherries (90 calories)

Sprout n' Spinach Salad (381 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
This salad is packed with two of our favorite superfoods spinach and avocado.
  • 2 cups baby spinach: 14 calories 
  • 1/2 avocado, diced: 120 calories 
  • 1 handful alfalfa sprouts: 5 calories 
  • 1/2 orange bell pepper, diced: 12 calories 
  • 1/2 carrot, grated: 30 calories 
  • 2 tablespoons hummus mixed with 1 tablespoons olive oil: 170 calories
Snack: 10 baked tortilla chips (90 calories)

Strawberry Spinach Salad (382 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Strawberries are filled with antioxidants, and can sweeten up any salad! Health Tips for Today - Healthy Low Calorie Lunches II.
  • 1 cup spinach: 7 calories 
  • 1 cup strawberries, sliced: 50 calories 
  • 1 thick slice fresh mozzarella cheese: 70 calories 
  • 2 tablespoons pine nuts: 110 calories 
  • 1 cup broccoli: 30 calories 
  • 1 tablespoon olive oil: 110 calories 
  • 1 teaspoon balsamic vinegar: 5 calories 
  • 1 squeeze lemon juice: < 1 calorie
Snack: 1 orange (85 calories)

Healthier Cobb Salad (382 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Skipping the dangerous dressing and opting for turkey bacon leans out this filling salad.
  • 1 cup romaine lettuce: 8 calories
  • ½ a chicken breast, sliced: 100 calories 
  • 2 slices cooked turkey bacon, crumbled: 87 calories 
  • ¼ avocado, sliced: 60 calories
  • 1 large hard-boiled egg, sliced: 75 
  • 1 tablespoon crumbled blue cheese: 37 calories 
  • 1 tablespoon balsamic vinegar: 15 calories
Snack: 1 large handful of sweet potato chips (80 calories)

Crunchy Tuna Wrap (382 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!
  • 1 whole-wheat wrap: 130 calories
  • ½ a 6oz.-can of tuna: 90 calories
  • ¼ cup non-fat Greek yogurt: 30 calories 
  • ½ a celery stalk, chopped: 5 calories 
  • 3 slices roasted red peppers: 30 calories 
  • 1 handful of baby spinach: 5 calories 
  • 1 squeeze of lemon juice: <1 calorie
Snack: 1 medium-sized apple (80 calories)

Egg, Tomato, and Avocado Sandwich (385 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
This sandwich is leaner and green than a traditional bacon, egg, and cheese. And delicious any time of day.
  • 1 English muffin: 120 calories 
  • 1 large egg, fried: 75 calories 
  • 1 teaspoon olive oil: 40 calories 
  • ¼ avocado, sliced: 60 calories 
  • 2 slices tomato: 10 calories
Snack: 1 large handful of sweet potato chips (80 calories)

Roast Beef and Horseradish Sandwich (385 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Impress your co-workers with this tasty lunch that’s full of calcium, too. (Thanks, mozzarella!). Health Tips for Today - Healthy Low Calorie Lunches II.
  • 2 slices whole-wheat bread: 180 calories 
  • 2 slices deli roast beef: 100 calories 
  • 1 thick slice fresh mozzarella cheese: 70 calories 
  • 1 tablespoon horseradish sauce: 30 calories 
  • 1 leaf Romaine lettuce: 5 calories
Snack: 1 medium-sized apple (80 calories)

Lentil Salad with Poached Eggs (390 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Lentils are one of our Superfoods thanks to their hefty dose of protein and antioxidants!
  • ½ cup canned lentils: 120 calories 
  • ½ cup spinach (sautéed with 1 teaspoon olive oil): 50 calories 
  • 2 large eggs, poached: 150 calories 
  • ¼ avocado, sliced: 60 calories 
  • 2 slices tomato: 10 calories
Snack: ¾ cup apple chips (80 calories)

Veggie Patty With Over-Easy Egg (390 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Filled with protein and healthy fats, this combo will satisfy even the heartiest of appetites.
  • 1 veggie burger patty: 100 calories 
  • 1 slice cheddar cheese: 70 calories 
  • 1 large egg, over-easy cooked with olive-oil spray: 80 calories 
  • ¼ avocado, sliced: 60 calories
Snack: A whole-wheat pita, toasted and rubbed with a garlic clove (80 calories)

Better AB&J (390 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Almond butter is a great swap for peanut butter and contains 25 percent less saturated fat.
  • 2 slices whole-wheat bread: 180 calories 
  • 2 tablespoons almond butter: 190 calories 
  • 1 tablespoon reduced-sugar jelly: 20 calories
Snack: ¾ cup apple chips (80 calories)

Garden Pasta Salad (395 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Whole-wheat pasta is a great substitute for the white version. Health Tips for Today - Healthy Low Calorie Lunches II.
  • ½ cup left-over whole wheat pasta: 110 calories 
  • ½ a chicken breast, sliced: 100 calories 
  • 1 thick slice fresh mozzarella cheese: 70 calories 
  • 4 kalamata olives, sliced: 60 calories 
  • ½ green pepper, sliced: 10 calories 
  • ½ carrot, shredded: 30 calories 
  • 2 tablespoons fat-free Italian dressing: 15 calories
Snack: A whole-wheat pita (80 calories)

Grilled Chicken and Cheese Sandwich (395 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Low-fat mayo is a great swap for the full-fat version!
  • 2 slices whole-wheat bread: 180 calories 
  • ½ a chicken breast, sliced: 100 calories 
  • 1 slice Swiss cheese: 70 calories 
  • 2 teaspoons low-fat mayo: 35 calories 
  • 2 slices tomato: 10 calories, 1 leaf butter lettuce: 5 calories
Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

Ham, Pear, and Swiss Sandwich (395 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II

Deli ham is leaner than its Christmas dinner version, but still packed with protein. Choose a low-sodium version for best results.
  • 2 slices whole-wheat bread: 180 calories 
  • 3 slices deli ham: 100 calories 
  • 1 slice Swiss cheese: 70 calories 
  • 1/2 pear, sliced: 45 
  • 1 teaspoon honey mustard: 5 calories
Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

Herbed Cheese and Tomato Sandwich (398 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Cottage cheese is an awesome low-fat source of protein!
  • 1 English muffin: 120 calories 
  • ¼ cup low-fat cottage cheese: 40 calories
  • 2 slices tomato: 10 calories 
  • ¼ avocado, sliced: 68 calories 
  • 1 tablespoon spicy brown mustard: 5 calories 
  • 1 leaf butter lettuce: 5 calories 
  • 1 tablespoon chives, chopped: <1 calorie 
  • Garlic powder to taste: <1 calorie
Snack: 1 large peach (70 calories)

Tarragon Chicken Salad (400 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Walnuts are filled with good fats that can help boost brainpower. Health Tips for Today - Healthy Low Calorie Lunches II.
  • 1 cup spinach: 7 calories 
  • ½ a chicken breast, sliced: 100 calories 
  • ¼ cup Greek yogurt: 30 calories 
  • ¼ cup walnuts: 160 calories 
  • ¼ cup dried cranberries: 90 calories 
  • 1 stalk celery, chopped: 5 calories 
  • 2 slices tomato: 10 calories 
  • 1 tablespoon fresh tarragon, chopped: < 1 calorie 
  • 1 squeeze lemon juice: < 1 calorie
Snack: 1 large peach (70 calories)

Rice n’ Refried Beans (400 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Pinto beans are a great source of fiber and iron.
  • ½ cup ready-made brown rice: 100 calories 
  • ½ cup canned pinto beans, mashed: 130 calories 
  • ¼ avocado, sliced: 60 calories 
  • ¼ small red onion, sliced: 10 calories 
  • 1 plum tomato, diced: 10 calories
Snack: 1 small apple (60 calories)

Mediterranean Burger (400 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Subbing turkey for the traditional beef saves some calories without sacrificing flavor.
  • 1 whole-wheat bun: 90 calories
  • 1 turkey burger patty: 140 calories 
  • 2 tablespoons feta cheese: 50 calories 
  • 2 slices tomato: 10 calories 
  • 1 round slice red onion: 5 calories 
  • 1 handful spinach: 5 calories
Snack: 1 small apple (60 calories)

Please read our previous post Health Tips for Today - Healthy Low Calorie Lunches I
Also some of our related post Health Tips for Today

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