LUNCH

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Meals 300 calories or less

There are hundreds of options of reasonable frozen meals to choose from. Below I have highlighted some popular frozen meals that are under 300 calories.

Servings: 8 person
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Ingredients

  • 1/2 lb. sharp yellow Cheddar cheese
  • 1/4 tsp. cayenne pepper
  • 2 tsp. horseradish
  • 1/2 tsp. Worcestershire sauce
  • 1/2 tsp. dry mustard
  • 5 tbsp. blue plate light mayonnaise with Greek yogurt
  • 3 tbsp. roasted red peppers, jarred, chopped
  • 16 slices white bread

Instructions

  • Stir together cheese, cayenne pepper, horseradish, Worcestershire sauce, dry mustard, and mayonnaise in a medium bowl. Blend half the mixture in a food processor until smooth. Transfer back to bowl, add roasted red pepper, and stir to combine.
  • Divide into 8 servings and refrigerate
  • When packing your lunch, keep the cheese and bread separate. Spread the cheese on just before eating.

Nutrition

Calories: 290 kcal | Carbohydrates: 24 g
Total Time: 15 minutes
Servings: 2 person
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Ingredients

  • 1.5 tablespoons extra virgin olive oil
  • 1 tablespoons fresh lemon juice
  • 1 tablespoons chopped dill or 1 teaspoons dried dill
  • 4 cups fresh spinach
  • 3 ounces smoked salmon sliced into ½ inch pieces
  • 2 each radishes sliced thinly
  • 1 stalk green onion sliced thinly
  • 1 each small English cucumber halved lengthwise, seeded, and sliced thinly

Instructions

  • In a large bowl, Mix together lemon juice, dill, and olive oil. Season with salt and pepper to taste.
  • Add the spinach, smoked salmon, cucumber, radishes, and green onion to the boll and toss.

Nutrition

Calories: 165 kcal | Carbohydrates: 2 g
Total Time: 20 minutes
Servings: 3
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Ingredients

  • 2 ounces soba noodles
  • 4 cups bagged coleslaw mix
  • 6 each Brussels sprouts nubby ends removed, sliced into thin strips
  • 1/2 bunch green onions trimmed and sliced into thin rounds
  • 3 tablespoons peanut butter
  • 1.5 tablespoons rice vinegar or white wine vinegar
  • 1.5 tablespoons toasted sesame oil
  • 1.5 tablespoons soy sauce
  • 1/2 tablespoon honey
  • 1/2 tablespoon finely grated fresh ginger
  • 1 clove garlic minced

Instructions

  • Bring a large pot of water to boil and cook the noodles according to package directions. Drain and rinse with cold water, then return to the pot. While you are waiting on the water to boil, prep the veggies as described above.
  • In a medium bowl, whisk together the dressing ingredients (peanut butter, rice vinegar, sesame oil, soy sauce, honey, ginger, and garlic) until smooth. The mixture should be thick but pourable. if it’s too thick, you can whisk in water in 1 tablespoon increments until you have achieved the right consistency. Taste and season with salt if needed.
  • In a large bowl, combine the cooked soba noodles, slaw mix, shredded brussels sprouts, and chopped green onions. Pour dressing over the vegetables and toss to coat. This slaw keeps well for about 3 days (covered and refrigerated).

Nutrition

Calories: 275 kcal | Carbohydrates: 28 g

Meals 300 – 400 calories

Total Time: 2 minutes
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Ingredients

  • 1 each Morningstar Garden Veggie Burger
  • 1 each Monterey Jack Cheese
  • 1 each Potato roll (recommend Martin’s potato rolls)

Instructions

  • Heat the veggie burger in the microwave according to package instructions (typically 1.5 minutes, turning over halfway through the cooking time)
  • Top the burger with cheese, and heat another 10 seconds. 
  • Place on the roll and eat

Nutrition

Calories: 350 kcal | Carbohydrates: 35 g
Servings: 4
The hummus can be stored in the fridge for a week. The wraps can be prepared up to 2-3 days in advance  if you want to prep your lunches over the weekend, but I would not add the lettuce until the day you are going to eat the wrap (ideally just before serving)
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Ingredients

For the wraps

  • 4 each 10 inch tortilla
  • 2 each Avocado
  • 1 cup Shredded cheddar cheese
  • 4 cup shredded lettuce
  • 4 tablespoon light sour cream

Humus

  • 1 clove garlic
  • 15 ounce black beans, canned. drain and reserve liquid (you can use chickpeas if you prefer
  • 1 each juice of 1 lemon (this is about 2 tablespoons)
  • 1 1/2 tablespoons tahini
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon paprika

Instructions

Make the hummus (this makes 4 servings of approximately 1/3 cup each)

  • Add black beans, garlic, lemon juice, tahini, cumin, salt, paprika, and cayenne pepper into food processor or blender.
  • Add 5 tablespoons of reserve liquid. Process until smooth, Adding more reserve liquid as needed.

Make the wraps

  • Spread 1/3 cup of hummus onto the center of the tortilla
  • Top with sour cream, shredded cheese, avocado, and shredded lettuce. Optionally, add red pepper slices and cucumber if you like.

Notes

optional: red pepper slices, cucumber

Nutrition

Calories: 370 kcal | Carbohydrates: 31 g
Servings: 2
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Ingredients

For the shrimp

  • 2 cloves garlic minced
  • 2 tbs white wine
  • 2 tbs clam juice
  • 10 each frozen shrimp, extra large
  • 1 tbs lemon juice
  • 1 tbs butter

For the salad

  • 8 cups mixed greens
  • 1/4 cup sliced almonds
  • 1 each red bell pepper
  • 4 tbs Girard’s champagne vinaigrette

Instructions

Prepare the shrimp

  • Heat 1 tbs butter in a pan (use a pan that has a lid) oven over medium-high heat. Add garlic and cook until fragrant, about 30 seconds.
  • Add wine, clam juice, 1/4 teaspoon salt, and 1/8 teaspoon pepper; bring to boil. Turn heat down to medium and add shrimp, cover, and cook until shrimp are slightly translucent, about 2 minutes.
  • (Refrigerate shrimp. Will last 3-4 days in the fridge)

Prepare the salad

  • Slice the red bell pepper into strips, and place into a storage bag with a paper towel inside to absorb extra moisture. (these will last up to a week in the fridge.
  • In the morning before work, toss the ingredients into your salad container: half the red peppers and shrimp into one compartment, 4 cups of salad greens and 1/8 cup (2 tablespoons) of sliced almonds into the second compartment, and 2 tbs dressing in the third compartment.

Nutrition

Calories: 340 kcal | Carbohydrates: 9 g
Servings: 4 wraps
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Ingredients

  • 15 ounce chickpeas, canned rinsed and drained
  • 3 tablespoons tahini
  • 1 teaspoon Dijon mustard
  • 1 tablespoon honey
  • ¼ cup diced red onion
  • 3 cup diced celery (this should be ~1 medium celery stalk)
  • ¼ cup diced pickle (about 20 pickle slices)
  • 1 teaspoon capers drained and chopped
  • Sliced plum tomato optional. Don’t add it until you eat
  • Lettuce optional. Don’t add it until you eat
  • 4 each 10 inch flour tortillas

Instructions

  • Place the chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole.
  • Add tahini, mustard, honey, red onion, celery, pickle, capers. Mix until incorporated. Season with salt and pepper to taste.
  • Divide the mix between the 4 tortillas (about ½ cup each) and wrap. This will stay tasty in the fridge for up to 4 – 5 days. If you want to add lettuce and tomato to the wrap, do so when you eat the wrap, in order to avoid a mushy mess.

Notes

Other additions to consider:
**consider** 1 tbs cumin
**consider** 1 red jalaepno
**consider** 1 jar roasted red peppers
**consider** something crunchy

Nutrition

Calories: 340 kcal | Carbohydrates: 44 g

Calculations based off 2 slices Nature’s Own butterbread, 1 slice cheese, 1 tbs light mayo, and veggies.

  • Turkey sandwich, 355 cal 27gm net carb
  • Roast beef sandwich, 395 calories, 27gm net carb
  • Chicken sandwhich, 355 calories, 27gm net carb
  • ham sandwhich, 355 calories, 27gm net carb

Tuna Salad Sandwhich

Servings: 2
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Ingredients

  • 10 ounces canned tuna, drained (2 5 ounce cans)
  • 3 tablespoons light mayo recommend blue plate yogurt mayo
  • 2 teaspoons spicy brown mustard
  • 1/3 cup diced celery this should be ~1 medium celery stalk
  • 1/4 cup diced dill pickles about 20 pickle slices
  • 2 tablespoons sliced almonds
  • 1 stalk green onion sliced (both white and green parts)
  • 1 tablespoon lemon juice
  • 4 each Nature's Own butterbread

Instructions

  • Mix the ingredients together in a bowl. Season with salt and pepper to taste.
  • divide the tuna salad to make 2 sandwhiches.
  • This can be stored airtight in the refrigerator for up to 3 days

Nutrition

Calories: 350 kcal | Carbohydrates: 27 g

Very light salad (with dressing)

Servings: 1
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Ingredients

  • 4 cups Lettuce Mixed salad greens, romaine, iceberg, or bibb lettuce are all ok
  • 3 cups salad vegetables any vegetables you prefer
  • 4 ounces meat/meat substitute chicken breast, steak, pork tenderloin, salmon, shrimp. For meatless option, can substitute avocado or tofu
  • 2 tablespoons light salad dressing choose a dressing that it less than 100 calories per 2 tbs.
  • 1/4 cup sliced almonds can substitute walnuts if preferred
  • 1/2 cup Berries straberry, blueberry, etc.

Nutrition

Calories: 400 kcal | Carbohydrates: 20 g

There are hundreds of options of reasonable frozen meals to choose from. Below I have highlighted some popular frozen meals that 300-400 calories.

Meals 400 – 500 calories

Servings: 2 person
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Ingredients

  • 1/2 pound Brussels sprouts
  • 3 ounces baby arugula
  • 1/2 cup pecan pieces
  • 1/4 cup dried cherries or cranberries chopped
  • 2 ounces goat cheese crumbled
  • 4 tbs Newman’s Own Lighten Up Honey Mustard Dressing

Instructions

  • Prepare the sprouts. Cut off the stalk ends. Carefully shred the sprouts with a knife by thinly slicing them crosswise. Finally, you can roughly chop them. (If you have a food processor, you can easily shred them with the slicing disk.
  • Place the arugula and shredded sprouts in a large bowl and set aside.
  • Toast the pecan pieces in a large pan over medium heat, stirring frequently, until fragrant and beginning to toast, about 4 – 6 minutes.
  • Add the chopped cherries, goat cheese, and toasted pecans to the bowl.
  • Split the salad into 2 servings.
  • When ready to eat, toss each salad with 2 tbs dressing. (Once dressed, the salad will keep well in the refrigerator, covered, for about two days. To keep it fresh longer (for 4-5 days), store the salad dressing separately and toss individual salads with dressing in the morning before heading off for work or just before eating.

Nutrition

Calories: 475 kcal | Carbohydrates: 35 g
Servings: 2
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Ingredients

  • 10 ounces canned tuna, drained (2 5 ounce cans)
  • 3 tablespoons light mayo recommend blue plate yogurt mayo
  • 2 teaspoons spicy brown mustard
  • 1/3 cup diced celery this should be ~1 medium celery stalk
  • 1/4 cup diced dill pickles about 20 pickle slices
  • 2 tablespoons sliced almonds
  • 1 stalk green onion sliced (both white and green parts)
  • 1 tablespoon lemon juice
  • 2 each 10 inch flour tortilla

Instructions

  • Mix the ingredients together in a bowl. Season with salt and pepper to taste.
  • divide the tuna salad between 2 tortillas, wrap up. 
  • This can be stored airtight in the refrigerator for up to 3 days

Notes

  • If eating on a sandwich (2 slices of nature’s own butterbread), then each serving: 455 cal and 28gm carb
  • If eating on a 10 inch flour tortilla, then 535 calories and 38gm carb per serving.
  • If eating on a bibb letture wrap, then 335 cal and 4gm carb per serving

Nutrition

Calories: 440 kcal | Carbohydrates: 37 g

Chicken salad sandwich

Servings: 6
I prefer to eat this on sliced bread, which is lower in calories and carbs than a flour tortilla wrap. If you really want to go low calorie/low carb, then eat the chicken salad on a bibb lettuce instead of the bread (just 370 calories and 8gm carb)
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Ingredients

  • 1 rotisserie chicken skin removed. shredded and finely chopped (approximately 4 cups)
  • 1/2 cup light mayonnaise
  • ½ cup plain Greek yogurt
  • 2 ribs celery finely chopped
  • 3 green onions thinly sliced (both the white and green parts)
  • 1 cup seedless grapes halved
  • 1/2 cup sliced almonds
  • Juice of 1 lemon
  • 1 tablespoon Dijon mustard
  • 1 teaspoon of salt
  • 12 sliced bread recommend natures own butterbread

Instructions

  • In a large bowl, mix together the mayo, mustard, lemon. Season with 1 teaspoon of salt and a bit of black pepper.
  • Add in the chicken, grapes, almonds, celery, green onion (and dill, if you are using it)
  • Mix, and adjust seasoning to taste with salt and pepper.
  • Store the chicken salad in covered container in the fridge for up to 3-5 days. I recommend keeping the chicken salad and bread separate until you are ready to eat it.

Nutrition

Calories: 410 kcal | Carbohydrates: 32 g

Light salad (with cheese, dressing)

Servings: 1
Rule of thumbs for salads: 4 cups of lettuce, 3 cups veggies, 2 tbs dressing, 1 ounce cheese is approximately 500 calories and 20gm carb
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Ingredients

  • 4 cups Lettuce Mixed salad greens, romaine, iceberg, or bibb lettuce are all ok
  • 3 cups salad vegetables any vegetables you prefer
  • 4 ounces meat/meat substitute chicken breast, steak, pork tenderloin, salmon, shrimp. For meatless option, can substitute avocado or tofu
  • 1 ounce cheese
  • 2 tablespoons light salad dressing choose a dressing that it less than 100 calories per 2 tbs.
  • 1/4 cup sliced almonds can substitute walnuts if preferred
  • 1/2 cup Berries straberry, blueberry, etc.

Nutrition

Calories: 600 kcal | Carbohydrates: 20 g

There are hundreds of options of reasonable frozen meals to choose from. Below I have highlighted some popular frozen meals that are under 400-500 calories.

Meals 500 – 600 calories

Servings: 2 sandwiches
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Ingredients

  • 1/2 tablespoon red wine vinegar
  • 1/2 tablespoon tbsp Extra Virgin Olive Oil
  • 4 slices red onion
  • 3 oz fresh spinach
  • 2 tablespoon Basil pesto you can find jarred pesto sauce in the grocery store
  • 1 tablespoon Light mayo (recommend blue plate yogurt mayo)
  • 8 ounces Roasted Red Peppers, jarred drained and patted dry
  • 1 each French Baguette cut into 2 6 inch pieces
  • 4 oz crumbled goat cheese

Instructions

  • In medium bowl, whisk together vinegar, oil, 1/8 teaspoon salt, and about 1/8 teaspoon freshly ground black pepper. Toss the peppers in the bowl until well coated.
  • With serrated knife, split baguette in half. Spread pesto and mayo on the bread
  • On each bottom half of bread, layer the spinach, peppers, goat cheese, and red onion.

Nutrition

Calories: 550 kcal | Carbohydrates: 54 g
Servings: 4 person
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Ingredients

  • 1 Tablespoon olive oil
  • 1/2 medium onion diced
  • 3 small Zucchini diced
  • 1 teaspon Chili Powder
  • 1 tablespoon Ground Cumin
  • 15 ounce black beans
  • 2 tablespoons lime juice 1 lime yields 2 tablespoons juice
  • 2 clove garlic
  • 1 medium Avocado
  • 8 each 6 inch flour tortillas
  • 2 cup Shredded Monterrey Jack Cheese

Instructions

  • Preheat oven to 350°.
  • Drain the black beans and pour in a bowl. Mash with a fork until at least half the beans are smashed.
  • In a large pan, heat the oil over medium heat. Add onion and cook until soft, about 5 minutes.
  • Stir in garlic and cook until fragrant, 30 seconds. Add zucchini and season with salt, chili powder, and cumin. Cook, stirring occasionally, until zucchini is tender, about 5 minutes . Add black beans, and half of the lime juice (tho other half is for the avocado). Stir to combine and until heated throughout, about 2 minutes. Remove the pan from heat
  • Slice the avocado in half, scoop out the flesh, and mash with a fork. Mix in the remaining lime juice. Season with salt and pepper.  
  • Add a large scoop of vegetable mixture onto each tortilla, and spoon a tablespoon of the avocado into each tortilla. Roll up the tortillas. Place rolled up tortillas side by side in a 9″-x-13″ baking dish and top with cheese.
  • Bake until cheese is melted, 15 to 18 minutes.

Nutrition

Serving: 2 burritos | Calories: 550 kcal | Carbohydrates: 45 g
Servings: 2 wraps
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Ingredients

  • 4 ounces yellow squash
  • 2 tablespoons olive oil
  • 1/2 tablespoons fresh lemon juice
  • ½ clove garlic minced
  • 1 cup red cabbage shredded
  • 2 ounces goat cheese
  • 2 ounces low-fat cream cheese
  • 2 stalks green onions diced (tops and bottoms)
  • 2 each 10 inch flour tortillas
  • 1 medium avocado
  • 1 medium tomatoes
  • 1 oz. alfalfa sprouts

Instructions

  • Prepare the squash: Slice yellow squash lengthwise to 1/4-inch thickness. Sprinkle with 1/2 teaspoon salt and set aside for at least 15 minutes.
  • Make the slaw: In a medium bowl, combine oil, lemon juice, garlic, remaining 1/4 teaspoon salt, and pepper and whisk until well blended. Add shredded cabbage and toss until coated with dressing.
  • Make the cheese spread: In a small bowl, combine goat cheese, cream cheese, and green onions with a spoon until thoroughly blended.
  • Assemble the wraps: On a work surface, place 2 tortillas and spread each with 2 tablespoons of the cheese mixture. Pat the squash slices dry with a paper towel and place them in the tortillas. Add the avocado, tomato, red-cabbage slaw, and sprouts in layers.

Nutrition

Calories: 550 kcal | Carbohydrates: 45 g

Hearty salad (with meat, cheese, dressing)

Servings: 1
Rule of thums for salads: 4 cups of lettuce, 4 oz meat, 3 cups veggies, 2 tbs dressing, 1 ounce cheese is approximately 600 calories and 20gm carb
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Ingredients

  • 4 cups Lettuce Mixed salad greens, romaine, iceberg, or bibb lettuce are all ok
  • 3 cups salad vegetables any vegetables you prefer
  • 4 ounces meat/meat substitute chicken breast, steak, pork tenderloin, salmon, shrimp. For meatless option, can substitute avocado or tofu
  • 1 ounce cheese
  • 2 tablespoons light salad dressing choose a dressing that it less than 100 calories per 2 tbs.
  • 1/4 cup sliced almonds can substitute walnuts if preferred
  • 1/2 cup Berries straberry, blueberry, etc.

Nutrition

Calories: 500 kcal | Carbohydrates: 20 g

Lunchmeat sandwich with chips

Servings: 1
As long as you stick to sliced bread (rather than sub rolls), and keep the chip portion to 1 ounce or less, then this staple of the american diet is fine to keep in your lunch rotation.
Rather than give exact ingredients, it's better to learn a rule of thumb. A basic sandwich with typical sliced bread, lunch meat, cheese, light mayo, and veggies is somewhere around 400 calories and 27gm carb, depending on the exact bread and meat you choose. If you love chips with your sandwich, then stick to 1 ounce portion (what is in most single serve bags of chips. This is typically about 12 chips). 1 ounce of potato chips adds about 150 calories and 15gm carb. If you skip the chips, you may subtract these numbers from the totals in this "recipe".
I do recommend that if you try to eat most of your sandwiches on sliced bread rather than sub rolls. Having a sandwich on a 6 inch sub roll instead of sliced bread increases the calories by 20% and the carbs by 45%.
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Ingredients

  • 2 slices bread recommend Nature's Own butterbread
  • 4 ounces meat
  • 1 ounce sliced cheese
  • 1 tablespoon light mayo or 2 tablespoons avocado
  • 1 tablespoon mustard
  • 2 slices tomato
  • 2 slices onion
  • 2 leaves lettuce
  • 1 ounce potato chips typically 12 chips

Notes

 
Ingredient
Calories
Carb
Breads
Nature’s own butterbread (2 slices)
120
24
Dave’s killer bread (2 slices)
120
44
6’ sub roll
200
40
10 inch tortilla
170
36
Meats/meat substitute
Turkey (4oz)
120
0
Roast beef (4oz)
160
0
Chicken (4oz)
120
0
Ham(4oz)
120
0
Hot Cappicola (4oz)
210
0
Bologna (4oz)
300
0
Salami (4oz)
380
0
Bacon (2 slices)
80
0
Chicken salad
395
5
Tuna salad
335
4
Veggie burger (1 patty)
100
8
Cheese (1 oz)
110
0
Dressings
Mayo (1 tbs)
100
0
Light mayo (1 tbs)
35
1
Mustard (1 tbs)
15
0
Avocado (2tbs)
50
0
Veggies
Tomato
5
1
Onion
5
1
Lettuce
0
0
Dill Pickle slices
5
0

Nutrition

Calories: 550 kcal | Carbohydrates: 43 g