Best Health meal plan lunches

Source: Web exclusive: March 2008

Pick one of these options for lunch each day. Each choice totals approximately 350 calories.

Choose:

• Greek salad—1 cup/250 mL lettuce, 1 diced tomato, ½ cup/125 mL diced cucumber, 2 ounces/50 g lower-fat feta cheese tossed with 1 tablespoon/15 mL oil and vinegar dressing
• 1 ounce/25 g whole wheat grain pita
• 1 apple

Or

• Turkey sandwich—3 ounces/85 grams roast turkey breast, 1 tablespoon/15 mL light mayonnaise, 1 teaspoon/5 mL mustard, 3 tomato slices, 3 rings sweet raw onion, and 1 lettuce leaf on 2 ounces/50 g whole grain bread
• ½ cup/125 mL raw vegetable sticks (carrots, celery and peppers)
• 1 small pear

Or

• Tuna pasta salad—Combine ½ cup/125 mL leftover pasta with ½ cup/125 mL flaked water-packed tuna, 2 tablespoons/25 mL chopped celery, chopped onion and a dressing of 2 tablespoons/25 mL low-fat plain yogurt, 1 tablespoon/15 mL, light mayonnaise, 1 teaspoon/5 mL grainy mustard and 1 teaspoon/5 mL lemon juice. Season with salt and pepper.
• ½ cup/125 mL raw vegetable sticks
• ½ cup/125 mL fresh fruit salad

Or

• Tex-Mex chicken wrap —Combine 3 ounces/75 g shredded leftover chicken with ¼ cup/50 mL each shredded lettuce, diced tomatoes and 2 tablespoons/25 mL bottled salsa mixed with 1 tablespoon/15 mL light mayonnaise. Place filling in a small whole grain flour tortilla and wrap.
• Sliced kiwi

Or

• Salmon salad sub—Mix together ½ cup/125 mL canned drained salmon, 1 tablespoon/15 mL light mayonnaise and 1 teaspoon/5 mL lemon juice. Spread on a 2ounce/50 g whole grain submarine roll. Top with ¼ cup/50 mL sliced cucumber and sprinkle with dill, if desired.
• Tropical pineapple yogurt—Combine ½ cup/125 mL crushed pineapple, ¼ teaspoon/1 mL coconut extract with ½ cup/125 mL low-fat plain yogurt.

Or

• Chicken, apple and walnut salad in 2 ounces/50 g whole wheat pita—Combine 3 ounces/75 g leftover chicken, ½ cup/125 mL with diced apple and 1 teaspoon/5 mL chopped walnuts with 1 tablespoon/15 mL light mayonnaise.
• 1 cup/250 mL pepper rings

Best Health Meal Plan Dinners

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