Mmmmm, lunch. The Pink Patch is no excuse to skip it – skipping any meal means you’ll be twice as likely to gorge later, and to gorge on something downright sinful. Besides, why would you pass up the opportunity to eat? There’s a reason or five why the sandwich is the all-star of lunch food: it’s convenient, simple, and endlessly versatile. And you know? They can be pretty diet-friendly, too. All you need is a whole-grain or whole-wheat bread (or tortilla or bagel), a lean meat or fresh veggies, and you’re on your way. Read on for tips, suggestions, and my top four lunches.
Tip: Says world-renowned chef Todd English, "If you toast or grill the bread, the sandwich won't get soggy when you wrap it up and keep it in the refrigerator overnight."
Safe Spreads
- Low-fat mayonnaise
- Mustard
- Hummus
- Neufchatel cheese (a.k.a. low-fat cream cheese)
Lean Lunch Boxes
White-meat turkey, sliced tomato, and
Tuna salad (water-packed tuna mixed with low-fat mayonnaise, ground black pepper and chopped celery) and mixed greens wrapped in a whole-wheat tortilla. Pack a tangerine for a sweet, juicy dessert.
Whole-wheat bagel spread with Neufchatel cheese (low-fat cream cheese), topped with cucumber and tomato slices. Pack some grilled chicken strips or hard-boiled eggs for extra protein, and a cup of fresh berries for dessert.
Half a whole-wheat pita stuffed with hummus, baby spinach, and sliced red pepper. Pack with apple slices and low-fat string cheese.
Skinny Sides
- Fat-free or low-fat, low-sugar yogurt
- Baby carrots and cherry tomatoes
- Fat-free cottage cheese with a drizzle of honey
- A handful of sliced almonds
- 100-calorie-pack mini rice cakes
- Any fresh fruit
- Small garden salad with low-fat dressing
- Small cup of low-fat, tomato or broth-based soup, like gazpacho,
Italian Wedding, or lentil
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