Meals-On-The-Go: Lunch/Dinner

Good Evening!

As promised today's topic is lunch! Here are some healthy lunch and dinner 'on-the-go' recipes to make sure you stay fueled all day long.

Ham, Swiss and Apple on a Chiabatta Bun served with 1 Cup of Grapes and 1 Cup of Skim Milk


Turkey, Mozerella and Apple Pinwheel served with carrot sticks and humus


Tuna Dip - Tuna mixed with 0% fat greek yogurt, lemon and dill to taste. 12 whole grain crakers for dipping served with carrot and celery sticks


1 to 1.5 Cups of Bean and Vegetable Soup served with 1 small whole-grain dinner roll


Greek Salad with Grilled Chicken


Tuna Pita: Mixed tuna with 0% fat greek yogurt, lemon and dill, chopped celery and halved grapes and fill 1/2 whole wheat pita. Serve with red pepper stips



Classic PJ & J on Whole Grain or Ezekiel Bread with 1 cup of skim milk


Sampler: 2 hard boiled eggs, 4 rye crackers, 1/2 cup grapes, carrot and pepper strips



No Time? Best TakeOut Options!

McDONALD'S

Hamburger, Garden Salad Shaker and small one-percent milk

Total: 470 calories, 17 grams fat, 52 grams carbohydrate and 28 grams protein.

Keep in mind: If you want to add salad dressing, choose fat-free herb vinaigrette for only 35 additional calories.

Chicken McGrill and Garden Salad Shaker

Total: 440 calories, 13 grams fat, 49 grams carbohydrate and 33 grams protein.

Keep in mind: Remember to order grilled instead of fried chicken; you'll save 200 calories!

 

SUBWAY

6" ham sandwich on a deli roll plus one oatmeal raisin cookie

Total: 423 calories, 11 grams fat, 66 grams carbohydrate, 2 grams fiber, 15 grams protein.

Keep in mind: Dessert is possible if you choose wisely!

6" Super Turkey Breast sandwich

Total: 333 calories, 4 grams fat, 47 grams carbohydrate, 3 grams fiber and 26 grams protein.

Keep in mind: If you choose a sub with mustard instead of oil, and opt for veggies instead of cheese you will save 72 calories and 7 grams of fat!

 

WENDY'S

 

Ultimate Chicken Grill Sandwich with a Mandarin Orange Cup and a Medium Iced Tea
Total: 480 calories, 7 g fat (1.5 g saturated), 980 mg sodium

 

QUIZNO'S

Small Honey Bourbon Chicken with a Cup of Chili (no crackers), and bottle of water

Total: 460 calories, 11.5 g fat (2.5 g saturated fat), 1,540 mg sodium

BURGER KING

Whopper Jr. without Mayo with Garden Salad and 10-oz Minute Maid Orange Juice

Total: 445 calories, 12 g fat (4.5 g saturated fat), 520 mg sodium

Don't forget the joy of leftovers! I try to always make enough food at night that there are leftovers for the next day's lunch. I also like to mkae giant batches of turkey chili and casseroles for the winter so I have dinner one night and lunch for a week. Stay tuned for those recipes in the coming weeks! And stay tuned tomorrow for snack ideas!

Stay Healthy!
Andrea :)