The Drop 10 Pounds Fast Lunch Ideas

On the Run:

1. Turkey sandwich you made at home (2 slices whole-grain bread, 2 ounces turkey, lettuce, tomato and a mixture of mustard and low-fat mayo), 1 cup baby carrots, 1 cup grapes
2. Fast-food small burger (hold the cheese!), garden salad with low-fat dressing, 1 cup celery sticks you bring with you
3. Frozen dinner with around 300 calories, 2 cups prepared tossed salad with fat-free dressing, 1/2 cup fat-free frozen yogurt for dessert


1. Tuna-melt sandwich (water-packed tuna mixed with low-fat mayo spread on a whole-grain English muffin, topped with a slice of low-fat cheese), 1 cup mixed raw veggies with fat-free salad dressing for "dip," sliced apple, skim milk
2. One cup chicken-noodle soup, 6 crackers spread with 1 tablespoon peanut butter, 1 cup cherry tomatoes, 1/2 cup melon balls, skim milk
3. Pita sandwich: Stuff a whole-grain pita pocket with 2 ounces sliced turkey or lean ham and as much lettuce and chopped tomato as you can, drizzle with low-fat Italian dressing; mix green, red and yellow pepper slices and serve with low-fat salad dressing for "dip"; 1 fresh pear; skim milk

Cheap and Easy:

1. PB&J sandwich on whole grain bread, 1 cup sliced carrots and celery, 1/2 cup peaches canned in water, skim milk
2. Two slices leftover pizza, 2 cups tossed salad with low-fat dressing, skim milk
3. One cup canned or homemade black bean or lentil soup, 1 slice whole-grain bread with 1 teaspoon margarine, 1 cup mixed raw vegetables with low-fat dressing for "dip," 1 orange, skim milk



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