Skipping lunch will not help you lose weight. Heading out to the nearest fast food establishment with your co-workers will not likely help you reach your goals either. Eating at regular intervals during the day helps you keep hunger in check, obtain proper nutrition and prevent binges. Plan ahead to make your lunch both calorie-conscious and satisfying.
Sandwiches
Sandwiches are a classic lunchtime fare. They are quick to prepare, portable and can be low in calories when made with the right ingredients. Choose 100 percent whole wheat or whole grain bread -- including English muffins, tortillas and pitas -- as a foundation. Top with 2 oz. of lean proteins such as roasted chicken breast, hummus, deli turkey, water-packed tuna or low-sodium ham. Top with vegetables such as romaine lettuce, spinach leaves, sliced tomato or cucumbers and sprouts. The vegetables add volume -- to help keep you full -- and nutrients. Skip full-fat mayonnaise and cheese, and choose condiments such as mustard, light cream cheese or light balsamic dressing. Good combinations include turkey, light cream cheese and tomato on multi-grain toast, or hummus, cucumber and mint in a whole wheat pita.
Salads
Although a salad sounds like a diet meal, many salads that have added cheese, nuts, avocado and bacon bits can rival burgers for fat and calorie content. Make a healthy, diet-friendly salad by beginning with a base of nutrient-rich dark, leafy greens. Choose from baby spinach, romaine lettuce, arugula, spring greens or watercress. Add a modest serving of a protein that is low in saturated fat. Choices include steamed shrimp, baked salmon, roasted chicken breast, grilled sirloin or canned beans. Be creative and toss in additional vegetables such as red pepper strips, shredded carrots, sliced mushrooms, roasted asparagus and red onion. Allow for one high-fat, but healthy, addition such as 2 tbsp. of toasted almonds or sunflower seeds, or one-quarter of an avocado. Top with a dressing made from just 1 to 2 tsp. of olive oil and vinegar or citrus juice.
Cooked Meal
If you have access to a kitchen at lunchtime, cook up a low-calorie satisfying meal quickly. Choose a protein, such as chicken breast, tilapia or ground buffalo, and broil until cooked through. Have with 1/2 cup brown rice and 2 cups of steamed green vegetables.
Quick Bites
If you simply do not have time to prepare anything in advance or find yourself with only a few minutes to eat, you can still eat a diet-friendly meal. Have a hard-boiled egg with a serving of whole wheat crackers and an apple. You could also grab a string cheese to have with a handful of almonds and a banana. A container of plain yogurt topped with a serving of shredded wheat and sliced strawberries works is low in calories, but high in fiber, calcium and vitamin C. Low-fat cottage cheese mixed with fresh fruit also makes a quick option.
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