July 24, 2014

Instead of hitting the drive-through for lunch, plan ahead and prepare your own lunch. When you make it yourself, you control what goes your meal. Eating out often means getting a lot of hidden calories – something most of us don’t really need.

Instead of regular soda or sweet tea, choose water or a sugar-free beverage to go with your meal. Each meal below is easy to prepare and contains about 400 calories.

Turkey WrapTurkey Wrap
Serves 1
1 large (10-inch) whole-grain tortilla
3 ounces sliced turkey breast
1/2 cup shredded romaine or other leafy green lettuce
1 tablespoon light Caesar salad dressing
2 tablespoons shredded, low-fat cheddar cheese
1 small apple

Preparation: Spread salad dressing on tortilla. Top with turkey, lettuce and cheese. Serve with an apple.

Tuna Salad SandwhichTuna Salad Sandwich
Serves 1
3 ounces tuna packed in water, drained
1/4 cup chopped celery
2 tablespoons light mayonnaise (Hellmann’s Low-Fat Mayonnaise)
2 tablespoons chopped walnuts
2 slices whole-grain bread
2 pieces romaine lettuce or other leafy green lettuce
1 small peach or fruit of choice

Preparation. Mix tuna, celery, walnuts and mayonnaise. Place on bread with lettuce. Serve with a peach or fruit of choice.

Spinach and Stawberry SaladSpinach and Strawberry Salad
Serves 1
4 cups baby spinach
1 cup sliced strawberries
2 tablespoons sliced almonds
1/3 cup reduced-fat feta cheese
1/4 cup light, red wine vinaigrette salad dressing
6 whole-grain crackers

Preparation: Combine all salad ingredients and toss with dressing to thoroughly coat. Serve with whole-grain crackers.