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Lunch Meal Suggestions

Sandwiches are certainly the mainstay of most lunches. If you choose the low-carb high fiber bread as mentioned above at only 40 calories per slice then the interior of the sandwich has tremendous leeway. You could even eat 2 sandwiches if you keep the calorie count low in the middle. Be careful of wraps. Often the tortillas are quite large and can contain as many as 190 calories.

Smart Beat imitation mayonnaise is only 10 calories. Using lettuce and tomato only adds another 10 or 20 calories so that each sandwich could have another 90 calories - easily accomplished with tuna fish (60 calories/serving). You even have room to add some onion for additional flavor.

Use your imagination to create delicious sandwiches to your liking that you can eat at various times of the day.

Additional Ingredients Beyond the Standard to Consider:

  • Fresh Spinach or other greens (Arugula, mustard greens etc.)
  • Basil
  • Cucumber
  • Olives (sliced 1 or 2 can go a long way adding flavor without a lot of calories)
  • Crumbled Blue Cheese (again a very little can go a long way)
  • Peppers, sour, sweet, hot or roasted
  • Carrots, shredded
  • Cabbage, shredded
  • Pickles, sweet or sour
  • Sauces (See sauce recipes)
  • Sardines
  • Salmon, smoked or regular
  • Kippers
  • Mackerel
  • Eggs

Do you like Italian hoagies? Did you ever stop and think what it is about a hoagie that makes it appealing? You can make a sandwich with shredded lettuce and onions, very thinly sliced tomatoes and add whatever meat you prefer and then season with a tad of oil and vinegar, oregano, garlic powder, salt and pepper. Add hot peppers if you like. Much of the flavor that you enjoy on a hoagie, you can enjoy on a sandwich made with many fewer calories.

Do you have a toaster oven? Have you ever made a melt? Open sandwiches with melted cheese on the top can be delicious and quite filling. You can make a tuna melt but you can only use one slice of bread (40 calories) but it can be a very hearty one slice. Use 1/2 a can of tuna (75 calories) put tomatoes, cucumber, onion, hot peppers if you like and two slices of cheese (140 calories). Place in the toaster oven on high. You still have room for an accompanying simple green salad with dressing. If you don't like tuna, try ham or any other ingredients (consider many mentioned above) that tastes good with melted cheese.

Salads too play a major role for lunches as well as dinners. Many of the above ingredients can be used to enhance a salad and make it more interesting. Make certain, however, to count all the calories that go into your salad. I've seen salads with as many as 900 calories. Remember to use high-density foods more as flavorings than as major ingredients.

Salad Ingredients in Addition to the Above Listed Sandwich Ingredients:

  • Parmesan or Feta Cheese
  • Beans - all kinds
  • Bean sprouts
  • Asparagus
  • Artichoke hearts
  • Endive
  • Corn

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