10 Days of Mood-Boosting, Waist-Shrinking Lunch Ideas

There’s a good chance that if you made any New Year’s resolutions, one of them was to eat healthier and hopefully lose weight. Now that the first month of the new year is drawing to a close, you may find yourself struggling to keep that resolution. Here are 10 lunch ideas from Elizabeth Somer, MA, RD, author of Eat Your Way to Happiness, that may help you overcome this bump in your nutritional road.

Wrap It: Fill a Mission Life Balance flour tortilla with 2 ounces of turkey breast meat, 1/2 cup shredded romaine lettuce, 2 tablespoons grated carrot, and 1 tablespoon low-fat Caesar salad dressing. Serve with a glass of 1% milk and a piece of fruit.
Salad Fixings: Top 3 cups of baby spinach and/or romaine lettuce with 1/2 cup berries, 1 tablespoon pecans, 1/2 cup broccoli florets, 1/3 cup kidney or black beans, and 2 tablespoons low-fat dressing. Serve with 100% whole-grain bread and a slice of low-fat cheese.
Pocket It: Fill a 100% whole-wheat pita with 1/2 cup black beans, 1/4 cup grated carrot, 1/4 cup chopped cucumber, 1/4 cup diced red peppers, and 2 tablespoons light Italian salad dressing. Serve with Rachel’s yogurt and a glass of 100% juice.
Burgerville: Top a 100% whole-wheat burger bun with a vegetarian burger, 2 tablespoons low-fat crumbled feta cheese, 1/3 cup baby spinach leaves, and 1 teaspoon Dijon mustard. Serve with a piece of fruit and a glass of 1% milk.
Chicken of the Sea Sandwich: Top 2 slices of 100% whole-grain bread with 2 large romaine lettuce leaves and a mixture of 2 ounces water-packed tuna (drained), 1 tablespoon balsamic vinegar, 1 tablespoon fat-free mayo, and 1/4 cup diced celery. Serve with a side salad or piece of fruit and a glass of soy milk.
Take-Out Desperado: If you must go, then order a kid’s cheeseburger, a side salad with fat-free dressing and apple dippers, or Wendy’s Ultimate Chicken Grill Sandwich (hold the mayo), a carton of low-fat milk, and a Mandarin Orange cup.
Soup ’n’ Sandwich: Have a bowl of Campbell’s Healthy Request Savory Chicken and Long Grain Rice soup and add extra frozen vegetables. Serve with fresh fruit and a grilled cheese sandwich made with 2 slices of 100% whole-grain bread, low-fat cheese, and cooking spray instead of butter or oil.
Veggie Broil: Cut in half and toast a 100% whole-grain English muffin. On one side, put 2 tablespoons mashed avocado, 1/4 cup alfalfa sprouts, 1 thin slice red onion, 1 teaspoon sesame seeds, and 2 teaspoons low-fat ranch dressing and top with 1 ounce grated low-fat cheddar cheese. Place under broiler and heat until cheese bubbles. Remove and add other side of muffin to form a sandwich. Serve with tomato juice and a side salad or fruit.
Campfire Crunch Sandwich: Mix 2 tablespoons fat-free cream cheese with a dash of lemon juice, lemon peel, 2 tablespoons dried tart cherries, 1/4 cup grated carrot ,and 3 tablespoons trail mix. Pile onto a slice of 100% whole-grain bread, spread evenly, and top with second piece of bread to form a sandwich. Serve with 1% milk and a piece of fruit or a salad.
Bagel Sandwich and Slaw: Spread 2 teaspoons Dijon mustard on half a 100% whole-wheat bagel; layer red onion, cucumber, red pepper slices, spinach leaves, and low-fat cheese and top with the other half of the bagel. Serve with broccoli slaw made with broccoli-coleslaw mix, low-fat coleslaw dressing, and dried cranberries.