The Look Good in Shorts Diet: Fill Up to Slim Down

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Lunch

Approximately 400 calories each

Turkey, swiss, and pear sandwich
Make sandwich with 2 slices whole-grain bread, 2 teaspoons Dijon mustard, 2 ounces sliced turkey, 1 slice low-fat Swiss cheese, and 1/2 small sliced pear. Serve with 1/2 cup baby carrots dipped in 1 tablespoon low-fat ranch dressing.

Guacamole veggie burger
Top a heated plain veggie burger with lettuce, tomato, and 2 tablespoons prepared guacamole and place on a whole-grain hamburger bun. Serve with 1 small apple.

Mediterranean tuna sandwich
Mix together 3 ounces drained canned tuna (packed in water), 2 tablespoons full-fat Italian vinaigrette, 2 tablespoons sliced black olives, and 1/4 cup diced red bell pepper; place in 1 whole-grain pita. Serve with 1 medium plum.

Bean and cheese burritos
Top each of 2 small whole-grain tortillas with 1/2 cup fat-free refried beans, 4 tablespoons salsa, 4 tablespoons shredded low-fat cheddar cheese, and 1 cup chopped romaine lettuce.

Greek salad
Combine 4 cups chopped romaine lettuce, 1 small diced tomato, 1/2 cup canned garbanzo beans (rinsed and drained), and 1/4 cup croutons. Top with 1/2 tablespoon olive oil, 2 tablespoons lemon juice, and 4 tablespoons crumbled feta cheese.

Veggie chili
Prepare 1 1/2 cups canned low-fat vegetarian chili according to package directions and serve with 8 whole-grain crackers.

Chicken Caesar wraps
Fill each of 2 whole-grain tortillas with 2 cups romaine lettuce, 3 ounces skinless rotisserie chicken, and 4 teaspoons light Caesar salad dressing. Serve with 3/4 cup grapes.

Continued on page 3:  Dinner

 

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