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7 Cholesterol-Lowering Lunches

  • Andrew McCaul

    Tuna Salad

    2 cups mixed greens topped with one 3-ounce pouch white albacore tuna, along with 2 tablespoons each sunflower seeds, dried cherries, and light balsamic vinaigrette. Have with 2 fiber crackers (such as Wasa), spread with 1 wedge Laughing Cow Light cheese, and 1 medium apple.

    495 calories, 16g fat (3.5g sat.), 12g fiber

  • Andrew McCaul

    Pesto Pizzas

    1 whole wheat English muffin spread with 2 tablespoons pesto sauce and topped with 2 ounces precooked chicken breast and 2 tablespoons reduced-fat mozzarella. Heat in toaster oven or under broiler until melted. Eat with 1 cup red or green grapes.

    490 calories, 19g fat (4g sat.), 7g fiber

  • Andrew McCaul

    Three-Bean Chili

    1 serving Kettle Cuisine Three-Bean Chili served with 1 medium whole wheat dinner roll dipped in 1 teaspoon olive oil. Enjoy with 1 1/2 cups cantaloupe balls or cubes.

    450 calories, 10g fat (2g sat.), 18g fiber

  • Andrew McCaul

    Turkey-Avocado Sandwich

    2 slices whole-grain bread layered with 3 ounces deli turkey breast, 1/4 cup sliced avocado, and 1 slice low-fat Swiss cheese. Have with 1 medium pear.

    496 calories, 12g fat (2g sat.), 12g fiber

  • Andrew McCaul

    Greek Pasta Salad

    1 cup whole wheat pasta (such as rotini or bow ties) tossed with 1/4 cup each halved cherry tomatoes and diced cucumber, 1 tablespoon crumbled feta cheese, 10 sliced black olives, and chopped red onion. Top with dressing of 1 teaspoon olive oil, 1 tablespoon lemon juice, salt and pepper to taste. Eat with 2 tablespoons hummus with one 4-inch whole wheat pita.

    432 calories, 16g fat (3g sat.), 9g fiber

  • Andrew McCaul

    Subway Veggie Delite 6-Inch

    Order with a bag of Baked Lay's potato chips and a Dannon Light & Fit yogurt.

    420 calories, 4g fat (.5g sat.), 7g fiber

  • Andrew McCaul

    Lean Cuisine Thai Style Noodles with Chicken

    Eat with a 100-calorie nonfat yogurt and a small banana.

    500 calories, 7g fat (1.5g sat.), 8g fiber

    Originally published in the May 2010 issue of Family Circle magazine.

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