1 of 8
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
2 of 8
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
3 of 8
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
4 of 8
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
5 of 8
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
6 of 8
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
7 of 8
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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