Health Tips for Today - Healthy Low Calorie Lunches II

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Health Tips for Today - Healthy Low Calorie Lunches II (Continue)

Hawaiian Veggie Burger (380 Calories)

Avocado is a great swap for mayonnaise because it’s full of healthy monosaturated fats.

• 1 whole-wheat bun: 90 calories 
• 1 veggie burger patty: 100 calories 
• ¼ avocado, mashed: 68 calories 
• 1 round of pineapple: 25 calories 
• 2 tablespoons BBQ sauce: 15 calories 
• 1 handful alfalfa sprouts: 5 calories

Snack: Tropical fruit salad with 1 kiwi and ½ a large orange (90 calories)

Veggie Sub (380 Calories)

Get your daily serving of veggies and them some with this flavorful sandwich.

• 1 6-inch whole-wheat sub roll: 220 calories 
• 2 tablespoons hummus: 60 calories 
• ¼ cucumber, sliced: 15 calories 
• 1 small tomato, sliced: 10 calories 
• 5 black olives, halved: 40 calories 
• ½ carrot, shredded: 30 calories 
• 1 handful alfalfa sprouts: 5 calories

Snack: 1 cup cherries (90 calories)

Sprout n' Spinach Salad (381 Calories)

This salad is packed with two of our favorite superfoods spinach and avocado.

• 2 cups baby spinach: 14 calories 
• 1/2 avocado, diced: 120 calories 
• 1 handful alfalfa sprouts: 5 calories 
• 1/2 orange bell pepper, diced: 12 calories 
• 1/2 carrot, grated: 30 calories 
• 2 tablespoons hummus mixed with 1 tablespoons olive oil: 170 calories

Snack: 10 baked tortilla chips (90 calories)

Strawberry Spinach Salad (382 Calories)

Strawberries are filled with antioxidants, and can sweeten up any salad! Health Tips for Today - Healthy Low Calorie Lunches II.

• 1 cup spinach: 7 calories 
• 1 cup strawberries, sliced: 50 calories 
• 1 thick slice fresh mozzarella cheese: 70 calories 
• 2 tablespoons pine nuts: 110 calories 
• 1 cup broccoli: 30 calories 
• 1 tablespoon olive oil: 110 calories 
• 1 teaspoon balsamic vinegar: 5 calories 
• 1 squeeze lemon juice: < 1 calorie

Snack: 1 orange (85 calories)

Healthier Cobb Salad (382 Calories)

Skipping the dangerous dressing and opting for turkey bacon leans out this filling salad.

• 1 cup romaine lettuce: 8 calories
• ½ a chicken breast, sliced: 100 calories 
• 2 slices cooked turkey bacon, crumbled: 87 calories 
• ¼ avocado, sliced: 60 calories
• 1 large hard-boiled egg, sliced: 75 
• 1 tablespoon crumbled blue cheese: 37 calories 
• 1 tablespoon balsamic vinegar: 15 calories

Snack: 1 large handful of sweet potato chips (80 calories)

Crunchy Tuna Wrap (382 Calories)

Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!

• 1 whole-wheat wrap: 130 calories
• ½ a 6oz.-can of tuna: 90 calories
• ¼ cup non-fat Greek yogurt: 30 calories 
• ½ a celery stalk, chopped: 5 calories 
• 3 slices roasted red peppers: 30 calories 
• 1 handful of baby spinach: 5 calories 
• 1 squeeze of lemon juice: <1 calorie

Snack: 1 medium-sized apple (80 calories)

Egg, Tomato, and Avocado Sandwich (385 Calories)

This sandwich is leaner and green than a traditional bacon, egg, and cheese. And delicious any time of day.

• 1 English muffin: 120 calories 
• 1 large egg, fried: 75 calories 
• 1 teaspoon olive oil: 40 calories 
• ¼ avocado, sliced: 60 calories 
• 2 slices tomato: 10 calories

Snack: 1 large handful of sweet potato chips (80 calories)

Roast Beef and Horseradish Sandwich (385 Calories)

Impress your co-workers with this tasty lunch that’s full of calcium, too. (Thanks, mozzarella!). Health Tips for Today - Healthy Low Calorie Lunches II.

• 2 slices whole-wheat bread: 180 calories 
• 2 slices deli roast beef: 100 calories 
• 1 thick slice fresh mozzarella cheese: 70 calories 
• 1 tablespoon horseradish sauce: 30 calories 
• 1 leaf Romaine lettuce: 5 calories

Snack: 1 medium-sized apple (80 calories)

Lentil Salad with Poached Eggs (390 Calories)

Lentils are one of our Superfoods thanks to their hefty dose of protein and antioxidants!

• ½ cup canned lentils: 120 calories 
• ½ cup spinach (sautéed with 1 teaspoon olive oil): 50 calories 
• 2 large eggs, poached: 150 calories 
• ¼ avocado, sliced: 60 calories 
• 2 slices tomato: 10 calories

Snack: ¾ cup apple chips (80 calories)

Veggie Patty With Over-Easy Egg (390 Calories)

Filled with protein and healthy fats, this combo will satisfy even the heartiest of appetites.

• 1 veggie burger patty: 100 calories 
• 1 slice cheddar cheese: 70 calories 
• 1 large egg, over-easy cooked with olive-oil spray: 80 calories 
• ¼ avocado, sliced: 60 calories

Snack: A whole-wheat pita, toasted and rubbed with a garlic clove (80 calories)

Better AB&J (390 Calories)

Almond butter is a great swap for peanut butter and contains 25 percent less saturated fat.

• 2 slices whole-wheat bread: 180 calories 
• 2 tablespoons almond butter: 190 calories 
• 1 tablespoon reduced-sugar jelly: 20 calories

Snack: ¾ cup apple chips (80 calories)

Garden Pasta Salad (395 Calories)

Whole-wheat pasta is a great substitute for the white version. Health Tips for Today - Healthy Low Calorie Lunches II.

• ½ cup left-over whole wheat pasta: 110 calories 
• ½ a chicken breast, sliced: 100 calories 
• 1 thick slice fresh mozzarella cheese: 70 calories 
• 4 kalamata olives, sliced: 60 calories 
• ½ green pepper, sliced: 10 calories 
• ½ carrot, shredded: 30 calories 
• 2 tablespoons fat-free Italian dressing: 15 calories

Snack: A whole-wheat pita (80 calories)

Grilled Chicken and Cheese Sandwich (395 Calories)

Low-fat mayo is a great swap for the full-fat version!

• 2 slices whole-wheat bread: 180 calories 
• ½ a chicken breast, sliced: 100 calories 
• 1 slice Swiss cheese: 70 calories 
• 2 teaspoons low-fat mayo: 35 calories 
• 2 slices tomato: 10 calories, 1 leaf butter lettuce: 5 calories

Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

Ham, Pear, and Swiss Sandwich (395 Calories)

Deli ham is leaner than its Christmas dinner version, but still packed with protein. Choose a low-sodium version for best results.

• 2 slices whole-wheat bread: 180 calories 
• 3 slices deli ham: 100 calories 
• 1 slice Swiss cheese: 70 calories 
• 1/2 pear, sliced: 45 
• 1 teaspoon honey mustard: 5 calories

Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

Herbed Cheese and Tomato Sandwich (398 Calories)

Cottage cheese is an awesome low-fat source of protein!

• 1 English muffin: 120 calories 
• ¼ cup low-fat cottage cheese: 40 calories
• 2 slices tomato: 10 calories 
• ¼ avocado, sliced: 68 calories 
• 1 tablespoon spicy brown mustard: 5 calories 
• 1 leaf butter lettuce: 5 calories 
• 1 tablespoon chives, chopped: <1 calorie 
• Garlic powder to taste: <1 calorie

Snack: 1 large peach (70 calories)

Tarragon Chicken Salad (400 Calories)

Walnuts are filled with good fats that can help boost brainpower. Health Tips for Today - Healthy Low Calorie Lunches II.

• 1 cup spinach: 7 calories 
• ½ a chicken breast, sliced: 100 calories 
• ¼ cup Greek yogurt: 30 calories 
• ¼ cup walnuts: 160 calories 
• ¼ cup dried cranberries: 90 calories 
• 1 stalk celery, chopped: 5 calories 
• 2 slices tomato: 10 calories 
• 1 tablespoon fresh tarragon, chopped: < 1 calorie 
• 1 squeeze lemon juice: < 1 calorie

Snack: 1 large peach (70 calories)

Rice n’ Refried Beans (400 Calories)

Pinto beans are a great source of fiber and iron.

• ½ cup ready-made brown rice: 100 calories 
• ½ cup canned pinto beans, mashed: 130 calories 
• ¼ avocado, sliced: 60 calories 
• ¼ small red onion, sliced: 10 calories 
• 1 plum tomato, diced: 10 calories

Snack: 1 small apple (60 calories)

Mediterranean Burger (400 Calories)

Subbing turkey for the traditional beef saves some calories without sacrificing flavor.

• 1 whole-wheat bun: 90 calories
• 1 turkey burger patty: 140 calories 
• 2 tablespoons feta cheese: 50 calories 
• 2 slices tomato: 10 calories 
• 1 round slice red onion: 5 calories 
• 1 handful spinach: 5 calories

Snack: 1 small apple (60 calories)

Please read our previous post Health Tips for Today - Healthy Low Calorie Lunches I
Also some of our related post Health Tips for Today

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