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Healthy Lunch Options



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JAMIRBLAZE
Posts: 589
12/18/13 4:56 P

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I do the same thing as KABMPH. I usually make something on Sunday to last the whole week. Last week, it was Cajun chicken pasta (Eatingwell recipe). This week, I have some work things for the holidays, so I'm bringing graham crackers, PB, carrots and an apple for those days that I need a lunch.

Some suggestions:

-Spinach salad with lite raspberry vinaigrette (Trader Joe's makes a good one, if you have a TJs). A serving of that stuff goes a long way. I love using a bit of goat cheese and dried apricots on my salad or turkey and sun dried tomatoes.
-Soup/chili with a fruit serving.
-chicken/tuna salad (made with Greek yogurt/lite mayo/mustard) used as a dip for veggies with a fruit
-Pita bread pizzas made with plenty of veggies (you could also use half a flat bread) and fruit
-cold pasta salad made with lots of veggies, chicken and dressed with light Italian dressing

Eatingwell is my main source of recipes from the mag's website. I bring everything from their mini turkey meatloaves and barley and fennel risotto to their parmesan spinach cakes and curried chicken salad pitas.



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WESTGATE85
SparkPoints: (24,733)
Fitness Minutes: (5,616)
Posts: 80
12/18/13 2:05 P

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If you have the space, I started buying appliances for dirt cheap at garage sales and running them through the dishwasher (yes, the dishwasher) and bringing them to work. My whole office has started using them to cook for lunch. We have a rice cooker/veggie steamer, electric skillet, George Forman grill, crock pot, sandwich press, microwave, toaster, toaster/convection oven, and an air popcorn popper. We grill fish, chicken, and turkey, make steamed veggies. We've even baked bread and potatoes in the toaster oven. Fry eggs in the skillet...you can pretty much make anything you like, just like home. Let the appliance cool, and then clean and throw in a cabinet in your office or the kitchen. You'll love it.
ps, if you put an electric appliance in the dishwasher, I let it dry on the counter for 24 hours before plugging in. I've been doing it for years..



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KABMPH
KABMPH's Photo SparkPoints: (27,411)
Fitness Minutes: (22,068)
Posts: 654
12/16/13 12:44 P

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I make something on Sunday that I can eat all week. As long as you don't mind the repetition, this is a great way to be healthy and keep costs down. I prefer not to eat meat at lunch, but occasionally I will.

This week I made lentil soup, and will be eating it with pita chips and hummus.
Last week I made egg salad and ate a sandwich every day with an applesauce cup
Some weeks I made beans and rice (usually black beans with brown rice, mixed with salsa and cheese)
Some weeks I bring salad fixings and make a salad every day
In the winter months, I often try new chili recipes

I LOVE lunch and think my way is perfect for me. I keep a small bottle of olive oil and some red wine vinegar at my desk.

A friend of mine does this thing called Fresh 20 (google it). It's a recipe subscription service and it builds out an entire week's meals (lunch and dinner) using the same ingredients -- she says she doesn't get bored because they mix it up. She does the "for 2" service and will make one dinner and bring the second one for lunch the next day.

Good luck finding something that works for you!



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SUNSHINE6442
Posts: 1,642
12/11/13 10:26 A

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Here are some ideas

9 Medium Shrimp are only 50 calories....surround them with Romaine and take some cocktail sauce with you

Make your own Bento Box....2 hard boiled eggs, 4 whole grain Wasa Crackers, 1/4 cup of hummus, 6 baby carrots, English Cucumber stix, 1 Ounce or 1 square of Dark over 70% Cocoa, 1 apple quartered or add 1 string cheese@ 80 calories & 1 carb or 1/2 cup of sliced cucumbers for just 8 calories and 2 grams of carb. Radishes are about as guilt-free as food can get. Each medium-size radish has just 1 calorie and well under half a gram of carb. Wasa Crisp'n Light.... 7 Grain cracker bread with 20 calories and 4.5 grams of carb per slice


Oscar Mayer Mesquite Shaved Turkey Slices...2 ounces or 6 slices only 50 calories...add to 2 cups of romaine lettuce another 20 calories , 2 ounces of Margon Mixed sprouts 45 calories, 1 Roma tomato 15 calories and 1/2 cup of 1% milk fat cottage cheese to moisten at 45 calories for a total 175 calorie meal...add 1/4 cup of blueberries which has 20 calories and 5 grams of carb...
Romaine is better than iceberg as it contains Vitamins A, C, K, and various minerals. High in water content and low calorie

You can enjoy a snack of 1/2 cup of cherry tomatoes for just 15 calories and 2 grams of carb

1/2 Avocado with stuffed crabmeat 4 ounces crabmeat with mayo on a bed of lettuce about 6 carbs

Chickpea Toss
In a bowl mix 1/4 cup of chopped tomatoes, 1/2 cup of rinsed canned chickpeas, 1/4 cup of chopped red onion, 1 tsp. of red wine vinegar, 1 tsp. of olive oil and a sprinkle of garlic powder and black pepper. Chill.

Low-carb chicken salad with diced skinless chicken, reduced-fat mayo, a squirt of Dijon mustard for tang, minced onion and celery, and additional seasonings to taste. To cut out the starch, mound the salad on a generous bed of crisp lettuce instead of sandwiching it between two slices of bread. Or try rye bread....That's right Rye, better than whole wheat bread...If you're sick of that bloated feeling from eating bread, try the rye....Rye bread may be better for you,
because of the way the sugars get absorbed into your blood. Helps keep you full because it digests slowly.



WHOLENEWME79
WHOLENEWME79's Photo Posts: 905
12/10/13 7:52 P

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I eat lots of "left overs". I purposefully make multiple servings of a meal (skillet lasagna, curries, tacos, soups, etc.) and then eat that the next day.

You said you don't care for salad greens unless covered in salad dressing. No reason not to use it, just keep in mind moderation. I like the Newman's Own brand of lighten up dressings. I will also do just vinegar and olive oil with seasonings sometimes. I also use avocado or goat cheese in my salads, which adds flavor and makes them more interesting.

I will batch cook thin chicken breast fillets (make 8 or 10 at a time). I will add them to salads or make wraps or sandwiches with them. Taking some whole wheat bread, toast it, add vegetables of choice, some avocado and mustard, and you have a tasty sandwich.

You don't care for eggs, but could you do an egg salad? Mustard base with celery and onion and dill? Just a suggestion- I hate eggs, they ick me out big time, but I can do egg salad and egg beaters.

Good luck.

There are no elevators in the house of success.
H. H. Vreeland

You may have to fight a battle more than once to win it- Margaret Thatcher


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BCARLSON87
SparkPoints: (220)
Fitness Minutes: (145)
Posts: 2
12/10/13 11:01 A

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I am trying to make better food choices in life. Trying to cut out the processed foods and sugary foods. Add Healthy alternatives but I tend to be a picky eater (willing to try new things, but have a hard time liking new things- even with an open mind) I'm having a heck a time coming up with Lunch Ideas I can pack for my lunch at work.

I try to pack a serving of fresh fruit and veggies with something else, but its getting boring and i'm losing interest in trying to eat healthy.

I'm here today to see if anyone has any awesome lunch recipes or ideas. or personal favorites. I have access to leave my lunch in the fridge until my break, and i do have access to a microwave and toaster on my break.

I'm willing to try new things but mostly looking for low calorie healthy lunch options.
If anyone has any input I'd greatly appreciate it!

I like fresh fruits and eat a lot of cucumbers and carrots (but with a light dip). I eat most meats, but not a fan of vegetarian alternatives. I don't care for eggs or nut butters. and I have a hard time eating salad greens unless they're covered in an unhealthy dressing. I enjoy pasta dishes but trying to cut down on those carbs.

I purchase 75% of my produce as Organic and all the meat I eat is grass fed/free range.
I don't consume food dyes and try to stay away from artificial flavorings. I purchase 75% of the overall food I consume from a whole foods store and not your typical grocery store.

Thanks again!



 
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