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5 Healthy Lunch Ideas
Try These Nutritious LunchesEach meal is approximately 300-400 calories.
1. Heart-Healthy Peanut Butter Sandwich
One whole-grain pita with 1 tablespoon natural peanut butter. Enjoy with one cup nonfat Greek yogurt (plain) and 12 baby carrots
2. Very Veggie Soup
1 can of low sodium vegetable soup with 2 cups chopped spinach and 1/2 whole grain pita
3. "Portable Picnic" Lunch (perfect for on-the-go)
1 small apple
1/4 cup nuts
1 ounce of low-fat cheese
1 cup nonfat Greek yogurt (plain)
Optional add-on: 6 baby carrots
* A 1 ounce slice of cheese is about the size of a computer disc.
4. Nutty Pear & Chicken Salad
3 ounces roasted skinless chicken cut into small cubes over 2 cups baby spinach leaves, 1/4 cup beans, 1 tablespoon chopped nuts, 2 canned pear halves
Make your own dressing with condiments you have on hand in your cupboard: Drizzle 1 teaspoon of olive oil and 1 tablespoon vinegar on salad
* 3 ounces is about the size of a deck of cards.
5. High Energy Pasta
1 cup whole wheat linguine, ½ cup tomato sauce, 3 ounces roasted skinless chicken cut into cubes, 1 small chopped tomato, a "sprinkle" of shredded cheese (1-2 tablespoons)
Sari Greaves, RD CDN, is the national spokeswoman for the American Dietetic Association and a registered dietitian at Step Ahead Weight Loss Center in Bedminster, New Jersey.
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