Lunch Options

4 oz. seared tuna on a large bed of mixed greens, topped with H mango, cubed, and 1 Tbsp. chopped walnuts, with H cup whole-wheat croutons, drizzled with red wine vinaigrette to taste.

Orient Express Salad (see recipes). Add 1 Tbsp. slivered almonds and H cup soybeans.

Tuna, chicken, or salmon salad: Mix 4 oz. with H Tbsp. mayonnaise, pepper, and a splash of lemon juice. Add H cup red grapes, halved. Serve over a bed of romaine with 5 whole-grain crackers.

4-oz. skinless chicken breast brushed lightly with barbecue sauce.

2 servings Spicy Roasted Sweet Potatoes (see recipes).

1-2 cups green beans sauteed with garlic.

1 cup whole-wheat pasta topped with H cup red sauce and 4 oz. ground turkey breast.

Spinach salad drizzled with 1-2 Tbsp. light Italian dressing.

Cabbage and Red Bean Soup served over N cup basmati rice (see recipes).

4 oz. grilled center-cut pork chop.

Southwestern Fajita (see recipes; use two small whole-wheat tortillas).

Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun

(approximately 80 calories per bun). Add your favorite cheese, 2 oz., thinly sliced.

3 oz. sweet potato flavored with cinnamon and Splenda (optional).

4 oz. grilled fish with 1 cup lentils and 1 medium broiled tomato.

4 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over O cup brown rice.

Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 3 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Dip into 4 Tbsp. hummus (or spread hummus over tortilla before wrapping). Serve with Broccoli Medley (see recipes).

Pita Pocket Sandwich: Stuff 4 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into a whole-wheat pita (both pockets). Add fresh spinach leaves, sliced red peppers, and a drizzle of light vinaigrette dressing.

Protein shake with 25 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1-2 Tbsp. ground flaxseed, and H cup fresh or frozen berries (no sugar added). Add ice and blend.

5 whole-grain crackers or a piece of fruit.

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