Sticking to a diet is fairly easy at breakfast and dinner, especially if you're home to prepare those meals. It doesn't take much effort to boil oatmeal in the morning, or grill chicken and veggies at night. But your midday meal is different matter -- it takes some forethought to make a healthy lunch with 400 calories or less.
Taco Salad
Take a light taco salad to eat on the job. Examiner.com in Montgomery, Alabama, recommends putting about 2 cups shredded lettuce and diced tomato in one plastic container; 1/2 cup beans and salsa in another; and 2 tablespoons fat-free sour cream in a third. Put about a cup shredded low-fat cheese in one baggie and a small handful of tortilla chips in a second one. At work, mix everything together for a lunch that features equal helpings of protein and flavor.
Chopped Pita Salad
You can also make a low-cal chopped salad with flavors from the Middle East, according to USA Today. Combine two cups romaine lettuce, 1/2 cup canned drained beans such as garbanzos, and half a chopped cucumber. At lunchtime, mix in 2 tablespoons crumbled feta cheese, 2 tablespoons low-fat dressing, and a whole-wheat pita torn into bite-size pieces.
Fruit and Veggies
If you're running late in the morning, try a fruit-and-vegetable lunch recommended by MSNBC. Pack an orange or a banana; a 6-ounce carton of nonfat yogurt; a low-fat snack bar; and as many veggies as you want, such as bell pepper strips and cherry tomatoes. Your lunch will have a lot of fiber, vitamins and minerals, for relatively few calories.
Ham and Cheese
Make a ham-and-cheese sandwich with low-cal ingredients, USA Today recommends. You need two slices of whole-wheat bread -- each slice should have only 100 calories. Complete the sandwich with about an ounce of ham, an ounce of low-fat cheese, a some baby spinach and mustard. Accompany the sandwich with a salad of 1 cup halved grapes, 2 tablespoons sliced almonds and a little chopped mint.
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