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Eat More, Weigh Less -- Really!

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Lunch: 350 Calories

Lunch is the perfect opportunity to load up on fiber- and nutrient-rich veggies and lean protein, which will keep your hunger in check. Try to eat lunch at around the same time each day -- one study found that when women ate on a consistent schedule they burned more calories overall.

IN A HURRY
Any Spa Cuisine Classics Lean Cuisine Entree

For entrees with less than 300 calories, add a side salad: 1 cup greens, 2 tablespoons shredded carrots, and 1 teaspoon low-fat dressing.

McDonald's Asian Chicken Salad

Top the salad with 1/2 packet Newman's Own Low Fat Sesame Ginger Dressing.

Veggie Chili Bowl

Top 1 cup canned veggie chili (such as Amy's Organic Black Bean Chili) with 1 ounce baked tortilla chips and 1 tablespoon Fage Total 0% Greek yogurt.

Burger King Tender Grill Chicken Sandwich

Toss the top of the bun and eat it open faced.

GOT SOME TIME
Salad Nicoise

Combine 1 cup spinach with 3 ounces chunk light tuna (in water), 1/3 cup chickpeas, 1/4 cup green beans, 1/2 cup cherry tomatoes, 1 teaspoon olive oil, and 1 teaspoon balsamic vinegar.

Roast Beef on Rye

Layer 3 slices lean roast beef on 2 slices of 45-calorie rye bread and top with 1 tablespoon light mayo and 2 large leaves lettuce. Eat with 1/2 cup of fruit.

Vegetarian Platter

Gather 3/4 cup of low-fat cottage cheese, 1/2 cup of strawberries, 1/4 cup of chopped apple, 1/2 cup of chopped pear, 1 tablespoon of chopped walnuts, and 5 whole-grain crackers.

Crudites and Dip

Dip 5 baby carrots, 5 broccoli florets, 5 rings bell pepper, 5 cherry tomatoes, and 6 whole wheat bread sticks into a 5.3-ounce container Fage Total 0% Greek yogurt mixed with a dry dip mix, such as French onion or vegetable soup mix.

Turkey Burger

Put a 4-ounce patty on 1/2 of a whole wheat bun and top with 1 tablespoon mustard or ketchup, 1 slice of tomato, and 1 slice of low-fat cheese.

Grilled Chicken Salad

Start with 1 1/2 cups dark-leaf lettuce and top it with 4 ounces grilled chicken breast strips, 1/4 cup Craisins, 2 tablespoons reduced-fat Italian dressing, and 1/4 cup cherry tomatoes.

Mediterranean Wrap

Fill 1 small whole wheat flour tortilla with 1/4 cup hummus, 1 chopped scallion, 1/2 cup chopped fresh spinach, 1/4 cup chopped red pepper, 1/4 cup sliced cherry tomatoes, and 2 tablespoons crumbled low-fat feta.

Creamy Broccoli Baked Potato

Top 1 medium baked potato with 1/2 cup cooked chopped broccoli, 2 tablespoons Fage Total 0% Greek yogurt, and 2 tablespoons of shredded, low-fat cheddar cheese. Eat with 1 large apple.

Salmon Salad

Mix a 3-ounce can of salmon (in water) with 1 tablespoon light mayo, 1/4 cup chopped red onion, the juice of 1/2 small lemon, 1 teaspoon dried dill, 1/2 cup chopped celery, and 1/4 cup chopped yellow pepper. Serve with 7 whole wheat crackers.

English Muffin Pizzas

Halve 1 whole wheat English muffin and split the following up onto each side: 1/4 cup tomato sauce, 1/4 cup chopped bell pepper, 1/4 cup sliced zucchini, 1/4 cup shredded part-skim mozzarella, and 2 tablespoons grated parmesan. Bake at 350 degrees F. until cheese melts.

Southwestern Veggie Burger

Grill 1 veggie burger patty (110 calories or less, such as GardenBurger Classic) and serve it on a light, whole-grain bun (85 calories or less) with 2 slices tomatoes and 1 tablespoon guacamole. Include a side salad of 1 cup spinach, 1/4 cup shredded carrots, 1/4 cup cherry tomatoes, 1 tablespoon dressing (100 calories or less).

Avoid food with more than 300mg sodium, which can raise blood pressure and bring on the bloat.



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