Fitness

The Best Healthy Lunches

June 2007

Easy, quick meal to eat at the office, in your car and more.

It’s 1:30 p.m., your to-do list is three miles long and you’re tempted to eat the candy bar stashed in your purse for lunch. Don’t! “A good mid-day meal—350 to 450 calories, with whole grains, lean protein, veggies and fruits—can improve concentration, boost metabolism and energy, and reduce late-day cravings,” says Susan Burke, R.D., chief nutritionist for ediets.com. Where the heck are you going to get that on the fly? We found 30 fast, delicious, healthy options. Rip this out and put it in your bag (instead of the candy bar).

AT HOME

Quick Lunch Fix: Bumble Bee Prime Fillet Chicken Breast Lightly Seasoned with Garlic & Herbs (one 4-ounce pouch) tossed with 1/2 cup canned Eden chickpeas, 1 cup dark salad greens, 1/2 cup each diced tomato and red bell pepper, 1 tablespoon walnuts and 1 tablespoon Newman’s Lighten Up Italian Dressing 380 calories, 35g protein, 34g carbohydrate, 13g fat (1g saturated), 9g fiber

Why: Pre-cooked, pre-seasoned chicken is a lean protein that keeps you satisfied, while chickpeas contribute 5 grams of fiber that curb your appetite. “And most of it’s soluble fiber that lowers cholesterol levels,” points out Kathy McManus, R.D., director of the department of nutrition at Brigham and Women’s Hospital in Boston. Walnuts add crunch and contain healthy omega-3 fats—more than any other nut. The dressing has 40 percent fewer calories than similar Italian varieties.

Quick Lunch Fix: 1 Morningstar Farms Garden Veggie Burger topped with 1 tablespoon Dijon mustard and 1 slice (1 ounce) low-fat Swiss cheese, 1/2 cup Uncle Ben’s Ready Rice Whole Grain Brown and 1 cup chopped broccoli (buy it frozen) 338 calories, 30g protein, 34g carbohydrate, 10g fat (2g saturated), 8g fiber

Why: The veggie burger has a hearty taste, but is low in fat and calories. Whole-grain brown rice is more nutritious than white, and low-fat cheese provides bone-building calcium and protein. “Frozen veggies are just as healthy as fresh because they’re frozen soon after picking,” says McManus.

Quick Lunch Fix: 1/2 cup Egg Beaters Garden Vegetable scrambled with 1/2 cup chopped tomato and 1/4 cup Sargento reduced fat shredded cheddar cheese, served between 2 slices Orowheat 100% whole wheat bread 353 calories, 28g protein, 44g carbohydrate, 8g fat (4g saturated), 7g fiber

Why:  Egg beaters are fat-free, loaded with protein and just 30 calories per serving. The bread provides good-for-you carbs: According to researchers at the US Department of Agriculture, whole grains can help lower blood pressure. “At a minimum, half of a women’s grain intake should be whole,” says Dawn Jackson Blatner, R.D., a nutritionist at the Northwestern Memorial Wellness Institute in Chicago and a spokesperson for the American Dietetic Association. When buying bread, make sure whole wheat or another whole grain is the first ingredient listed. “Wheat or enriched flour is a dead give away that your bread is mostly nutritionally-inferior white flour,” explains Blatner.  

BROWN BAG/AT THE OFFICE

Quick Lunch Fix: Lean Cuisine Ginger Garlic Stir Fry with Chicken, an apple 362 calories, 17g protein, 65g carbohydrate, 4g fat, (1g saturated fat), 7g fiber

Why: “Not only are they convenient, frozen meals give you automatic portion control,” says Blatner. This one’s healthy to boot, with brown rice and  lean white meat chicken.

Quick Lunch Fix: Amy’s Light in Sodium Brown Rice & Veggies Bowl, 15 baby carrots, 1 cup strawberries 352 calories, 11g protein, 59g carbohydrate, 10g fat, (1g saturated), 12g fiber

Why: Some frozen meals are loaded with salt, which can make you bloated. “Look for frozen foods with less than 800 mg of sodium,” advises Burke. Baby carrots are a good source of fiber and beta-carotene, which bolsters good vision, and strawberries, which are in season now, have more than a day’s worth of Vitamin C in a single cup.

Quick Lunch Fix: 1/2 small whole wheat pita served with 2 tablespoons Athenos Spicy Three Pepper Hummus, 1/4 cup(?) avocado, and sliced cucumber and tomato; Nile Spice Lentil Soup 353 calories, 15g protein, 55g carbohydrate, 12.5g fat, (1g saturated), 16g fiber

Why: A recent study in the Journal of the American Dietetic Association found that women who consumed the most fiber were at the lowest risk of being overweight. This lunch is packed with it. “The avocado is full of heart-healthy monounsaturated fat and lutein, an antioxidant,” Blatner says. Replacing cheese and mayonnaise with fixings like hummus adds healthy fat to your sandwich for fewer calories. 

AT THE SALAD BAR

Quick Lunch Fix: 1/2 cup chopped chicken breast, 1 ounce of feta cheese, 1 cup dark greens such as spinach, 1/2 cup tomato, 5 olives, 1/2 cup mandarins, 1 tablespoon oil and vinegar dressing 363 calories, 28g protein, 20g carbohydrate, 19g fat, (6g saturated), 4g fiber

Why: Yes, there’s fat in this lunch, but don’t panic. According to researchers at Ohio State University, fat improves the absorption of the antioxidants lycopene and beta-carotene as well as other compounds in vegetables. Opt for healthy fats like vinaigrette made with olive oil, olives and sunflower seeds, and bypass high-calorie toppings like bacon bits, cream-based dressings, croutons and fried noodles. In addition to chicken breast, foods such as shrimp, eggs, beans, tuna and ham can give a salad a healthy protein boost, says McManus.   

Quick Lunch Fix: 1 chopped hard-boiled egg, 1 chopped egg white, 1/2 cup chickpeas, 1 cup dark greens, 1/4 cup diced mushroom, 1/2 cup broccoli, 1 tablespoon oil and vinegar dressing, 1/2 cup cantaloupe slices 363 calories, 19g protein, 39g carbohydrate, 15g fat, (3g saturated), 8g fiber

Why: “There’s a good balance of protein, carbs and fat in this salad,” says McManus. Egg yolk is a good source of choline, an essential nutrient for brain health, and the whites provide fat-free protein. Skip iceberg lettuce in favor of spinach, muscaline or romaine. “The darker color means it’s healthier,” she explains. Toss in fruit and lima beans, and for crunch, crumble a sesame stick into your salad instead of higher-calorie croutons. 

Quick Lunch Fix: 1/2 cup bean salad, 3/4  cup couscous, 1/2 cup low-fat cottage cheese, 1/2 cup diced pineapple 430 calories, 26g protein, 70g carbohydrate, 10g fat, (2g saturated), 12g fiber

Why: This lunch contains enough protein to prevent mid-afternoon munchies. A study at University College London found that protein interacts with a hormone in the gut that lead to a feeling of fullness.

AT THE DELI

Quick Lunch Fix: 2 slices rye bread with 3 ounces smoked salmon and 1 tablespoon low-fat cream cheese, garden salad with 1 tablespoon vinaigrette 405 calories, 25g protein, 39g carbohydrate, 17g fat, (4g saturated), 7g fiber

Why: Choosing bread instead of a bagel can save you more than 100 calories. Order smoked salmon for a great source of satiating protein and heart-friendly omega-3 fats. Instead of chips, eat a salad and get extra vitamins and minerals.

Quick Lunch Fix: 2 slices whole wheat bread, 3 ounces sliced lean turkey breast, 1 slice low-fat Swiss cheese, 1 tablespoon Dijon mustard, sliced tomatoes, lettuce; small lentil soup 404 calories, 39g protein, 49g carbohydrate, 6g fat, (2g saturated), 9g fiber

Why: “Lean deli meats like turkey or chicken will give you an energy boost without too much fat,” says Burke. Lentil soup is loaded with fiber and vitamins. Save calories by asking for flavorful, low-calorie toppings like Dijon mustard and hot peppers on your sandwich instead of mayonnaise.

Quick Lunch Fix: 1 1/2 cups vegetarian chili; garden salad with 1 tablespoon vinaigrette dressing 413 calories, 20g protein, 67g carbohydrate, 9g fat, (2g saturated), 18g fiber

Why: “Order vegetarian chili and soups because they’re packed with fiber-rich beans instead of fatty meat,” says Blatner. Always ask for salad dressing on the side.

Fast Food Favorites

Defy naysayers and find something healthy on the road. It's getting a lot easier, as this guide shows.  

Restaurant       

McDonald’s    

Smart Choice #1

Asian Salad with Grilled Chicken, Newman’s Own Low Fat Balsamic Vinaigrette, Fruit ‘n Yogurt Parfait (no granola) 470 calories, 36 g protein, 52 g carbohydrate, 15g fat (2g saturated), 5g fiber          

Smart Choice #2

Premium Grill Chicken Classic Sandwich and Apple Dippers 455 calories, 32g protein, 59g carbs, 10g fat (2g saturated), 3g fiber

Restaurant

Wendy’s

Smart Choice #1         

Mandarin Chicken Salad, Low Fat Honey Mustard Dressing, Low Fat Strawberry Yogurt (no granola) 422 calories, 29g Protein, 66g carbohydrate, 6.5 g fat (1.5g saturated), 3g fiber   

Smart Choice #2

Ultimate Chicken Grill Sandwich and Mandarin Orange Cup 450 calories, 34g protein, 63g carbohydrates, 8g fat (1.5g saturated), 3g fiber       

Restaurant

Arby’s 

Smart Choice #1

Chicken Fillet Sandwich (grilled, hold the mayo) and Fruit Cup 344 calories, 32g protein, 45g carbohydrate, 5.5g fat (1g saturated), 4g fiber       

Smart Choice #2

Hot Ham and Swiss Sub (hold the mayo) 393 calories, 29g protein, 45g carbohydrate, 6.6g fat (2.2g saturated), 3g fiber           

Restaurant

Burger King

Smart Choice #1         

BK Veggie Burger (hold the mayo and cheese) and Mott’s Applesauce   430 calories, 23g protein, 69g carbohydrate, 8g fat (1g saturated), 7g fiber                                

Smart Choice #2

Tendergrill Chicken Garden Salad with Ken’s Fat Free Ranch Dressing, Mott’s Applesauce 390 calories, 33g protein, 46g carbohydrates, 9g fat (3.5g saturated), 6g fiber

Restaurant

Au Bon

Smart Choice #1         

Shanghai Chicken Pizzetta 420 calories, 16g protein, 66g carbohydrate, 6g fat, 1.5g saturated, 6g fiber                                     

Smart Choice #2

Thai Chicken Salad, Medium Red Lentil and Mango Stew 420 calories, 28g protein, 58g carbohydrate, 9.5g fat, 1.5g saturated, 12g fiber      

Restaurant

KFC

Smart Choice #1

Tender Roast Sandwich (without sauce), green beans  350 calories, 39g protein, 35g carbohydrate, 6g fat, 1.5g saturated, 4g fiber

Smart Choice #2

KFC Snacker Fish Sandwich, house salad with Hidden Valley Golden Italian Light Dressing 340 calories, 14g protein, 50g carbohydrate, 9.5g fat (1.5 saturated), 2 g fiber

Restaurant

Pizza Hut         

Smart Choice #1

2 slices 12” Fit ‘n Delicious Pizza – Diced Chicken, Red Onion & Green Pepper 340 calories, 18g protein, 46g carbohydrate, 10g fat 4g saturated, 2g fiber

Smart Choice #2

2 slices 12” Medium Thin ‘N Crispy Quartered Ham & Pineapple 360 calories, 18g protein, 46g carbohydrate, 12g fat, 6g saturated, 2g fiber                    

Restaurant

‘Chick-Fil-A   

Smart Choice #1

‘Chick-fil-A Chargilled Chicken Sandwich with large Fruit Cup 370 calories, 29g protein, 59g carbohydrate, 3.5 g fat (1g saturated), 6g fiber       

Smart Choice #2

‘Chick-fil-A Chargrilled Chicken Garden Salad; Hearty Breast of Chicken Soup (small) 320 calories, 30g protein, 27g carbohydrate, 9.5g fat, 4g saturated, 4g fiber                

Restaurant

Subway           

Smart Choice #1

Turkey Breast 6-inch sandwich, Veggie Delite Salad with Fat Free Italian Dressing 375 calories, 22g protein, 65g carbohydrate, 5.5g fat, 1.5g saturated, 7g fiber

Smart Choice #2

Roast Beef 6-inch sandwich, Tomato Garden Vegetable Soup 390 calories, 22g protein, 65g carbohydrate, 5.5g fat, 2g saturated, 7g fiber