Who says you have to sacrifice taste and flavor when you are on a diet. These low calorie lunch ideas are each about 400 calories each and super nutritional.
Chickpea and Quinoa Salad: In a bowl, cover ½ dry quinoa salad with water, and let it sit overnight. Drain the excess water. Stir in ½ cup canned chickpeas, ½ cup diced red onions, ½ diced red bell pepper, and ½ cup diced green bell pepper. Drizzle with 1 tablespoon red wine vinaigrette. Enjoy 2 cups of salad. 390 calories.
Tuna Melt with Chips: Mix a 3 ounce can chunk light tuna packed in water with 2 teaspoons light mayonnaise, 1 tablespoon minced red onion, 1 tablespoon minced celery, and salt and pepper to taste. Spread the tuna onto 1 slice whole-grain bread; top with 1-ounce slice reduced-fat cheddar cheese. Toast the sandwich in a toaster oven or in a broiler for 2-3 minutes. Enjoy your tuna melt with 1 ounce Kettle Baked Hickory Honey Barbeque potato chips. 435 calories.
Asian grilled Chicken Salad: At a salad bar, or at home, load your plate with 3 cups baby spinach, 3 ounces grilled chicken, ½ cup mandarin oranges, 2 teaspoons sliced almonds, ½ cup snow peas or sugar snap peas, and 1 tablespoon sliced scallions. Drizzle with 1 tablespoon ginger vinaigrette. 400 calories.
Panera Bread ½ portion Smoked Turkey Breast Sandwich: Order your sandwich on sour dough bread, with ½ portion classic café salad with white balsamic apple vinaigrette dressing. 410 calories.
Soup and Roast Turkey Wrap: Roll 2 ounces sliced roast turkey, ¼ avocado (cut in slices), ½ cup sprouts, and ½ fresh tomato (diced) in a whole-grain wrap (ie. Ezekiel Food For Life). Enjoy with 1 cup Pacific Roasted Pepper and Tomato Soup. 395 calories.
Wild Salmon with Pesto and Arugula-Cherry Tomato Salad: Grill al 4 ounce wild salmon filet for 7-10 minutes or until the fish flakes easily when tested with a fork. Top the salmon with 1 tablespoon store-bought pesto, and serve it with 2 cups arugula and 1 cup cherry tomatoes. Drizzle salmon and salad with 2 teaspoons extra-virgin olive oil and 1 teaspoon balsamic vinegar. 360 calories.
Black Bean Taco Salad: Toss together ¾ cup black beans, 2 tablespoons monterey jack cheese, 2 tablespoons salsa, 2 cups shredded romaine lettuce, 1 diced tomato, and 2 tablespoons crushed whole-grain or blue-corn tortilla chips. Drizzle the salad with 2 teaspoons olive oil and juice squeezed from ½ lime. 340 calories.
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