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Health Tips for Today - Healthy Low Calorie Lunches I

Monday, August 25, 2014

Health Tips for Today - Healthy Low Calorie Lunches I. By the time noon rolls around, it may seem too easy to head to nearest pizza joint. But hold up: We have healthy lunches that are 400 calories or less and can be made in no time! And for those who need a little more fuel to keep on going, each meal also includes an optional side snack to keep anyone’s belly full (up to 500 calories). So say sayonara to take-out or hours slaving at the kitchen with these options, nobody will go hungry (or unhealthy) again.

Fresh Mozzarella and Tomato Salad (345 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
The health benefits of tomatoes are endless, including helping reduce the risk of cardiovascular disease and certain cancers.
  • 3 thick slices fresh mozzarella cheese: 210 calories 
  • 2 plum tomatoes, sliced: 20 calories 
  • 3 basil leaves: < 1 calorie 
  • 1 tablespoon olive oil: 110 calories 
  • 1 teaspoon balsamic vinegar: 5 calories
Snack: A 2-inch slice whole-grain baguette, toasted (140 calories)

Grilled Cheese With Tomato and Turkey (345 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
This healthier version of a grilled cheese has no butter and adds in turkey for extra protein!
  • 2 slices whole-wheat bread: 180 calories 
  • 3 slices deli turkey: 90 calories 
  • 1 slice provolone: 70 calories 
  • 1 small spritz olive-oil spray (to grease pan panini press!): 5 calories
Snack: 9 Parmesan Garlic and Herb Pita Chips (140 calories)

3-Bean Salad with Kale (350 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Fiber filled beans on top of vitamin-rich kale make this a winning meal.
  • 1 cup kale, massaged: 30 calories 
  • 1 squeeze lime juice, < 1 calorie 
  • 1 squeeze lemon juice, < 1 calorie 
  • ¼ avocado, chopped: 60 calories 
  • ¼ cup black beans: 55 calories 
  • ¼ cup white beans: 50 calories 
  • ¼ cup kidney beans: 50 calories
Snack: A 2-inch slice whole-grain baguette (140 calories)

Spiced Chickpea Pita (350 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Try this spin on a traditional falafel sandwich without fried chickpeas. Health Tips for Today - Healthy Low Calorie Lunches I.
  • 1 whole-wheat pita: 80 calories 
  • ½ a chicken breast: 100 calories 
  • ¼ cup chickpeas: 70 calories 
  • ¼ cup Greek yogurt: 30 calories 
  • 1 sprinkle parsley: <1 calorie 
  • 1 sprinkle oregano: <1 calorie
Snack: 1 small banana and one square of dark chocolate (130 calories)

Pizza Burger (360 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Say so long cravings for greasy pizza thanks to this burger that’s also filled with protein.
  • 1 whole-wheat bun: 90 calories 
  • 1 veggie burger patty: 100 calories 
  • 2 slices fresh mozzarella cheese: 140 calories 
  • 2 tablespoons marinara sauce: 40 calories
Snack: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey (120 calories)

Caesar Salmon Wrap (364 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Light dressing and heart-healthy salmon make this a winning wrap.
  • 1 whole-wheat pita: 80 calories 
  • 1 5oz.-can of salmon: 120 calories 
  • 2 tablespoons light Caesar dressing: 60 calories 
  • 1 tablespoon grated parmesan cheese: 25 calories 
  • 1 handful spinach: 5 calories
Snack: 1/2 an apple and 1 low-fat cheese stick (110 calories)

Stuffed Sweet Potato (365 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Greek yogurt is a great swap for sour cream on this potato.
  • 1 cooked sweet potato, sliced: 100 calories 
  • 3 slices cooked turkey bacon, crumbled: 130 calories 
  • ¼ cup Greek yogurt: 30 calories 
  • 1/2 scallion, chopped: 5 calories
Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

Healthy Stir-Fried Rice (365 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
DIY fried-rice with olive oil is way healthier than any Chinese take-out. Health Tips for Today - Healthy Low Calorie Lunches I.
  • ½ cup ready-made brown rice: 100 calories
  • 1 egg, scrambled with 1 teaspoon olive oil: 115 calories 
  • 4 bella mushrooms, sliced: 40 calories 
  • 1 cup broccoli, chopped: 30 calories 
  • ½ carrot, chopped: 30 calories 
  • ¼ small red onion, sliced: 10 calories 
  • 1 teaspoon sesame oil: 40 calories
Snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)

Turkey Wrap (365 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind!
  • 1 whole-wheat wrap: 130 calories 
  • 3 slices deli turkey: 90 calories 
  • 2 tablespoons hummus: 60 calories 
  • 1 tablespoon goat cheese: 60 calories 
  • 1 handful baby spinach: 5 calories
Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

Spicy Black Bean Burrito (365 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Black beans are an awesome source of fiber.
  • 1 whole-wheat wrap: 130 calories
  • ¼ cup black beans: 60 calories 
  • ¼ avocado, sliced: 60 calories 
  • ¼ small red onion, sliced: 10 calories 
  • 1 teaspoon hot sauce: 5 calories
Snack: 10 baby carrots with 2 tablespoons hummus (100 calories)

Greek Pita Salad (368 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Protein-packed chickpeas and naturally lower-fat feta spice up this salad.
  • 1 cup romaine lettuce: 8 calories
  • ½ whole-wheat pita, sliced: 40 calories 
  • ¼ cup feta cheese: 100 calories 
  • ¼ cup chickpeas: 70 calories 
  • ½ cucumber, sliced: 30 calories 
  • ¼ small red onion, chopped: 10 calories 
  • 2 tablespoons Greek dressing: 110 calories
Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

Sweet Potato and Shitake Mushroom Salad (370 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Sweet potatoes are filled with fiber and vitamins! Health Tips for Today - Healthy Low Calorie Lunches I.
  • 1 cup spinach: 5 calories 
  • 1 cooked sweet potato, sliced: 100 calories 
  • 4 shitake mushrooms, sliced: 40 calories 
  • ¼ cup feta cheese: 100 calories 
  • 2 slices tomato: 10 calories 
  • 1 tablespoon olive oil: 110 calories 
  • 1 tablespoon Dijon mustard: 5 calories 
  • 1 squeeze lemon juice: < 1 calorie
Snack: 1 cup halved strawberries and ½ a banana, sliced (100 calories)

Mediterranean Platter (370 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Babaganoush (roasted eggplant) is a great alternative to full-fat dips.
  • 1 whole-wheat pita, sliced: 80 calories
  • ¼ cup hummus: 150 calories 
  • ¼ cup babaganoush: 100 calories 
  • 5 black olives: 40 calories
Snack: Two pretzel rods with 1 tablespoon Dijon mustard (100 calories) 

Curried Chicken Pita With Cranberries and Pear (375 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
No mayo (aka added fat and empty calories!) needed for this tasty chicken salad.
  • 1 whole-wheat pita: 80 calories 
  • 1/2 a chicken breast, diced: 100 calories 
  • ¼ cup non-fat Greek yogurt: 30 calories 
  • 2 tablespoons dried cranberries: 45 calories 
  • 1/2 pear, diced: 45 calories 
  • 1 teaspoon honey mustard: 5 calories 
  • 1/2 teaspoon curry powder: <1 calorie 
  • 1 squeeze lemon juice: <1 calorie
Snack: 8 mixed olives (100 calories)

TBLT (375 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Turkey bacon is a leaner than regular bacon, but is still full of crispy deliciousness!
  • 2 slices whole-wheat bread: 180 calories 
  • 3 slices turkey bacon: 130 calories 
  • 2 slices tomato: 10 calories 
  • 1 leaf Romaine lettuce, 5 calories 
  • 1 tablespoon low-fat mayo: 50 calories
Snack: ¼ cup boiled Edamame with 1 teaspoon soy sauce (100 calories)

Tangy Shrimp and Avocado Wrap (377 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Shrimp is a filling, low-calorie lunch option that tastes great with our beloved avocado. Health Tips for Today - Healthy Low Calorie Lunches I
  • 1 whole-wheat wrap: 130 calories 
  • 6 pre-cooked shrimps, chopped: 42 calories 
  • ¼ avocado, sliced: 60 calories 
  • ¼ cucumber, sliced: 15 calories 
  • ¼ cup Greek yogurt: 30 calories 
  • 1 squeeze lemon juice: <1 calorie 
  • Garlic, salt, and pepper to taste

Snack: 15 mini pretzel sticks with 2 tablespoons fat-free cream cheese (100 calories)

Chicken and Rice Stir-Fry (380 Calories)
Health Tips for Today - Healthy Low Calorie Lunches I
Brown rice is richer in fiber and protein than it’s white cousin.
  • ½ cup ready-made brown rice: 100 calories 
  • ½ a chicken breast, sliced: 100 calories 
  • 4 shitake mushrooms, sliced: 40 calories 
  • ½ red pepper, sliced: 10 calories 
  • ½ green pepper, sliced: 10 calories 
  • ¼ small red onion, sliced: 10 calories 
  • 1 tablespoon olive oil: 110 calories
Snack: ½ cup plain Greek yogurt with ¼ cup fresh blueberries (91 calories)    

-----TO BE CONTINUE------     

Please read our previous post Health Tips for Today - Balanced Diet
Also some of our related post Health Tips for Today

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