Eating out for lunch can undermine your weight loss goals. Pizza, subs, burgers and fries are all high in fat and calories. To keep your calorie intake low, pack your own lunch for work or school. Salads and sandwiches are usually easy to prepare at home and can be packed in sandwich bags or plastic storage containers until lunchtime arrives. Keep your lunchtime calorie count around 400 to stay on track with your diet.
Sandwiches
Sandwiches and wraps can be kept healthy by using whole grain bread options. Use lean cuts of ham, turkey or chicken as the main component of your sandwich or wrap. Place only about 3 oz. of meat in the sandwich or wrap. Add a single serving of a low-fat or fat-free cheese such as Swiss or cheddar. Most of the sandwich or wrap should be piled with low-calorie veggies such as spinach, lettuce, tomatoes, sprouts celery and cucumbers. Avoid mayonnaise or full-fat dressings on the sandwiches and wraps. Instead use low-fat mayo or fat-free dressings.
Salads
As long as you use low-fat or fat-free dressings, salads can be kept low-calorie for lunch. Use a vinaigrette dressing and place it on the side of the salad in a separate container to avoid making your meal soggy. Salads can be made using similar ingredients as your sandwiches. "Fitness" magazine suggests a 400 calorie salad that includes romaine lettuce, feta cheese, garbanzo beans, cucumber, chopped whole wheat pita and low-fat vinaigrette dressing. Lettuce with a scoop of tuna salad made with water tuna, low-fat mayo and celery is another healthy lunch idea.
Soups
Soups are typically very low in calorie when broth based versions are selected. Bring soup along in a thermos or similar storage container. Canned soups are also an option if you have access to a microwave. Soup options that are filling and low in calories include black bean soup, turkey chili, potato lentil, chicken vegetable, tomato soup and chicken rice soup.
Sides
Sides for your lunch on the go should be healthy as well. MayoClinic.com recommends aiming for 100 calories or less for a snack; Instead of chips or a candy bar, choose cut-up veggies with yogurt dip, a piece of fruit such as bananas or strawberries, hummus and cucumber slices, whole-grain crackers paired with reduced-fat cheese, a side salad, low-fat cheese stick or non-fat yogurt.
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