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Favorite healthy luches under 300 cals

Looking for some simple lunch ideas that are easy to make or even prepare ahead of time. Most of us don't think ahead when it comes to lunches and we just grab something. Thought this might help others in a quick fix for lunch.

Fri. Aug 17, 5:08pm

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1/2 of a cantaloupe filled with crab salad made with low fat mayo chopped celery and some fresh chives.

1/2 cantaloupe med (100 cal)
1/2 cup can crab meat (65 cal)
1 T. smart bal mayo or some other light mayo (50 cal )
1/4 cup of diced celery (10 cal)
some fresh herbs and all for under 300 calories

Friday, August 17, 2007, 5:20 PM

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This one is quick and simple- Pasta Salad Parmesan

8oz pasta
2 cups of broccoli or peas
2 T. olive oil
1/2 cup parmesan cheese
1 cup cherry tomatoes
1/2 of red pepper
2 scallions
Just toss and serve and can add some chicken or turkey

Friday, August 17, 2007, 7:01 PM

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I got this from Oprah, and it's my new favorite: 2 Wasa crackers (any variety, although they now have a very light, very low calorie version - not as hearty but good for those really wanting to shave calories), 2 slices deli turkey, 4 slices tomato, a few lettuce/spinach leaves, 80 calorie pre sliced cheese - divided, and condiment of choice.

Fold each slice of turkey around a piece of cheese, tomato, lettuce and condiment and put on the crackers. It's like having two open faced sandwiches and the lite Wasa cracker version (w/mustard) is only 190 calories for both. Add some fruit and I'm full!

Friday, August 17, 2007, 7:07 PM

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I do the wasa thing for lunch a lot. And I am finding that I am not hungry like I am when I have a sandwich.
I use Philly fat free cream cheese to spread on first. It is only 30 cal per ounce. I think that is 2 Tablespoons worth. Then I just put a couple slices of deli turkey and call it good.
155 cal and it lasts me 5-6 hours. I get the hearty wasa.

I also enjoy the occasional Lean Cuisine and add veggies to make it stretch. You could then take left overs of that.
They make a mean Chicken primavera for I think less than 200 cal.

If you like pasta salad you could make it with more veggies and less pasta and add some turkey at the last minute.
How about a wrap? You can get tortillas now for around 100 cal and spread the fat free cream cheese on it and then lettuce and lastly a few slices of deli meat. Maybe even tomato but that could get messy. That would be around 250 cal.

Saturday, August 18, 2007, 12:48 AM

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I hope you know that your meal has over 900 calories, I counted.

The OP asked for less than 300.

Saturday, August 18, 2007, 11:40 AM

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Vegi Lunch ideas

Does anyone have any healthy lunch ideas for vegi's? Thanks

Saturday, August 18, 2007, 1:23 PM

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11:40 - can you give a calorie breakdown? Not sure where you get 900 from...not that I'm calling you a liar, I would just like to see the numbers.

Saturday, August 18, 2007, 11:36 PM

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This is my lunch on the go. No refrigeration necessary, and all stuff you can grab out of the pantry in the morning.

small handful of almonds
1 Cliff Z bar in Chocolate brownie (it's Kid Size so smaller and surprisingly less sweet)
1 piece of fruit
(opt - this will put you over 300 calories, but if you need something salty) 1 piece of lowfat cheese in stick form

Sunday, August 19, 2007, 12:07 AM

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This is 11:40 again.

Here we go:

8oz pasta -- 359 (spaghetti)
2 cups of broccoli or peas -- 62 (broccoli)
2 T. olive oil -- 239 (tablespoons)
1/2 cup parmesan cheese -- (216, grated)
1 cup cherry tomatoes -- 40
1/2 of red pepper -- 20
2 scallions --nothing
Just toss and serve and can add some chicken or turkey

936 total. Adding chicken of turkey will add more.

Got this all from

Sunday, August 19, 2007, 7:45 AM

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I'm not 11:36 or 11:40...

This looks like a recipe for 4 servings? Because, given the amount of vegetables and cheese, and the way an official serving of pasta (as listed on the box) is 2oz raw weight, it makes more sense (8oz uncooked pasta is 840 calories or 700 for whole wheat). That would make the total around 1400 calories - 350 per serving. Definitely add 4oz tuna/chicken/etc to this to boost the total protein to around 22g - and the calorie total to 380-400.

One of my favorite pasta dishes, formulated by a friend back in her protein-conscious vegetarian days. I eat this even when I'm not dieting (though I tend to be more generous with the parmesan then!) Serves four, tastes even better reheated than fresh, so it's perfect for the office microwave:

6oz linguini (630)
1 can of italian-style stewed tomatoes (110)
1 can of cannelini beans (300)
1/2 onion (30)
3 cloves or 3 tsp jarred - minced garlic (15)
1 Tbsp olive oil (120)
1/3c grated parmesan cheese (160)
Salt & black pepper to taste

Fry up the onions and garlic in the oil. Drain and rinse the beans. When onion mixture is golden, pour the beans and tomatoes into the frying pan and simmer about 10 minutes, until the beans have softened to your liking. While this is going on, boil up the pasta. Drain pasta, toss in bowl or pot with tomato/bean/onion mixture, salt/pepper to taste, top with parmesan. Per serving: 342 calories, 8g fiber, 17g protein.

By the way, OP, not sure how big your breakfast is or if you're doing a 5-6 small-meals-a-day plan...but if you eat a smallish breakfast (under 250 cals) and 3 squares a day, I highly recommend making your lunch closer to 500 calories, even if you're only eating the 1200 minimum. If you're prone to getting munchies later at night, make sure lunch contains lots of fiber - apparently the full feeling that fiber is known for kicks in about 8 hours after you consume it (something about where it is in the digestive process at that point). Late afternoon munchies? Raisin Bran and an apple for breakfast!

Sunday, August 19, 2007, 12:15 PM

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Get an envelope of chili con carne spice mix. It lists 16oz. meat, but I make it with 12oz. ground turkey breast and an 8oz. package of fresh mushrooms, quartered, and a can of whatever beans I'm in the mood for plus the stuff mentioned on the envelope except the oil because I don't miss it in dishes like this. You end up with four surprisingly large portions for roughly 230 calories. Throw in some saltines or a piece of fruit and there you go, 300 calories with a good dose of veggies and low-fat protein.

Sunday, August 19, 2007, 12:32 PM

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I took this to work many a times- egg white english muffin sammy.

Two hard boiled egg whites (35cal) chopped up with a tiny bit of mayo (45 cal)
, salt & pepper
then top with lettuce & tomato (20cal) on a toasted english muffin (90cals) - less than 200 cals.

I also like to make tuna sandwiches on english muffins- since they are soo small they limit the amount you can put ontop.

Sunday, August 19, 2007, 7:34 PM

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OP here, thanks everyone you all have given me some new ideas to shake up some of my menus. :o)

Monday, August 20, 2007, 11:15 AM

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Vegetarian lunch ideas under 300 calories:

Ezekial Pita bread=90
1 tbsp lite mayo=40
1 slice ff cheese=30
Boca vegan burger=70
Salad (which I count 0 for), lite Italian Dressing=50, total for meal=280

Pack of stirfry veggies=0 (I don't count vegetables except for corn, avocado)
panspray=0, 1 tbsp smart balance light=40, Mrs. Dash Garlic and herb=0
2 servings of extra firm tofu=140
1/2 cup long-grain brown rice=160
total for meal=300

Zucchini and onions prepared with panspray=0
1 tbsp smart balance light=40
Mrs. Dash seasoning of choice
2 egg beaters=60, mushrooms, onion, 1 slice lf cheese=50 (omelet)
1 cup strawberries=53, total for meal=203

Veggie Fajitas: red pepper, mushrooms, onion, zucchini, yellow squash prepared with panspray, fajita seasoning=0 or near 0
Morningstar Farms Griller=130
2 corn tortillas, lightly "fried" in panspray=110
1/2 ounce reduced-fat cheese (Like Cabot cheddar)=35, total for meal=275

Monday, August 20, 2007, 4:48 PM

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if you are trying to stick to your New Year's diet goal and your schedule requires you to get your food on the go, it's easy to find a satisfying and filling lunch at many of the most popular fast food
AdsSpy: 11 sites by this AdSense ID chains for 400 calories and under. These lunch ideas will get you started, but if you want more options, request a nutritional guide from your favorite restaurant and mix and match your own favorite combination. McDonalds Premium Grilled Chicken Classic Sandwich and a Diet Coke are 420 calories. Leave the mayo off the sandwich and you can add a side salad with half a packet of low fat balsamic vinaigrette. You can also enjoy any of McDonald's premium salads with grilled chicken (avoid the crispy chicken) and low fat dressings for under 400 calories. A Cheeseburger paired with a Fruit 'n Yogurt Parfait also comes under 400 calories. testking 70-630 Jamba Juice has a wide variety of smoothies that are 300 calories or less. The 24 ounce size of Grape Escape, Raspberry Rainbow, Passion Berry Breeze, Strawberry Nirvana, Mango Mantra, Berry Fulfilling, Matcha Green Tea Mist, and Strawberry Whirl are just a few of smoothies that are around 300 calories. Pair the smoothie with a 100 calorie bag of popcorn or a granola bar for a more filling lunch. testking 70-647 At Taco Bell you can enjoy two Crunchy Tacos or Crunchy Taco Supremes with a diet soda or one Burrito Supreme or Fiesta Burrito with any type of meat and a diet soda. The Steak Grilled Taquitos with sour cream, guacamole, or salsa all come in under 400 calories.

If you are craving a sandwich try Quiznos Honey Bourbon Chicken Sandwich or Tuscan Turkey sandwich. Their Black and Bleu Salad is just under 400 calories if you leave off the flatbread. A bowl of chili and a side salad with fat free balsamic vinaigrette with a diet drink is just over 400 calories. If you order the Mandarin Chicken or Kung Pao Chicken with a side of steamed vegetables instead of rice at Panda Express, testking 350-029 your meal will be just under 400 calories. You can also order the Mongolian Beef, no rice, and two veggie spring rolls. One serving of Chow Mein is just less than 400 calories.

Wednesday, September 09, 2009, 2:57 AM

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Mexican rice and beans:

brown rice
black beans (or whatever kind you want)
A little bit of low fat sour cream
(you can also add low fat cheese if you want and/or veggies like jalapenos or corn, etc).

Wednesday, September 09, 2009, 3:26 PM

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Tuna sandwich and 100-calorie Cheese Nips

My tuna sandwich
1/2 can solid white albacore tuna (60 cal)
1 tbs. fat-free Mayo (10 cal)
egg white (17 cal)
2 slices whole-wheat Nature's Own Light bread (80)

Monday, September 21, 2009, 5:56 PM

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1/2 cup black beans (110)
1/4 cup fat-free mozzarella (45)
zucchini cup up and pan-seared in 0-calorie butter spray, then sprinkled w/ garlic salt (40)
Total: 195

*Add some hot sauce to spice it up a little bit...

Thursday, September 24, 2009, 3:52 PM

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