In the middle of a hard work day, a diet lunch doesn't sound like an exciting prospect. But you don't have to stick to carrots and nonfat yogurt for your midday meal. The following ideas, each featuring 400 calories or less, are hearty and packed with flavor. Before you go on a low-calorie diet, make sure to ask your doctor whether it's OK for your health.
Turkey and Squash Soup
Enjoy a bowl of savory soup with a couple of slices of whole-grain baguette, recommends the Eating Well website. You can invoke the flavors of the Southwest with a soup of turkey, butternut squash, bell peppers and corn. Use low-sodium chicken broth, and spice up the soup with garlic, cumin and thyme.
Baked Potato Plus
You can dress up a baked potato in several creative ways, according to England's Times Online. Top it with prawns with a little tomato puree, cheddar cheese with a spoonful of salsa, or low-fat cottage cheese and chopped chives or peppers. Serve a small salad on the side to round out the lunch.
Curried Chicken Pitas
Eating Well recommends a flavor-packed lunch featuring a curried-chicken pita sandwich accompanied by a fresh kiwi. Use whole wheat pita bread, and fill it with cubed chicken breast, sprouts, diced pear and celery, almonds and dried cranberries. A mixture of nonfat yogurt and low-fat mayonnaise holds it all together.
Turkey Sandwich
Go simple but tasty with a turkey sandwich recommended by Time Out New York. Start with two slices of whole-wheat toast, and use some spicy mustard. Add lettuce, tomato and fresh or low-sodium prepared turkey. Put a dill pickle on the side, and you'll think you're in a Brooklyn deli.
Salad Nicoise
Times Online suggests a salad Nicoise to brighten up your lunch hour. Mix tuna with a little white wine vinegar, olive oil and diced spring onions. Serve with cooked new potatoes and French beans, a chopped tomato and a hard-boiled egg. Put a couple of black olives on top for the finishing touch.
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