If you hit the nearest deli or fast-food restaurant for lunch every day, both your wallet and your waistline will suffer. To stay healthy and active, your lunch should feature energizing complex carbohydrates, filling, lean protein and some healthy fat to aid feelings of satiety and digestion. Don't let midday time constraints and laziness derail your diet. Find healthy, nutritious lunch options that won't weigh you down.
Sandwiches
The classic lunchtime food is definitely not off-limits as long as you know how to make or order it. Skip the white stuff and start with whole-grain bread. The complex carbs will keep you feeling full for longer. Pick a meat; ideally, a nitrate-free, low-sodium variety of lean roast beef, turkey or ham. Pile on the veggies --- tomatoes, lettuce, jalapenos, red peppers, mushrooms and onions all add mega flavor without many calories. Nix the mayo --- it's fatty and has zero nutritional value. Feel free to load up on relish, mustard and horseradish, however. If you want cheese, pick a low-fat variety. Low-fat Swiss cheese is especially protein-dense. Pair your sandwich with fruit salad or a serving of whole-wheat crackers.
Meat
If you're a steak-and-potatoes kind of guy, leaving meat out of lunch may seem unthinkable. However, you can hit the steakhouse at noon and still keep calories down. Pair a lean cut of beef, such a 5-ounce sirloin, with a baked sweet potato and a side salad with low-fat dressing. If you must have a dinner roll, ask for olive oil spread, not butter or margarine. If you prefer chicken, go with baked, roasted or grilled. Remove the skin to cut unnecessary fat and calories and pair it with boiled baby potatoes and a side of roasted vegetables.
Pasta
Easy to cook and super-filling, pasta is popular with men almost any time of day. At lunchtime, stick to whole-wheat pasta to load up on good-for-you carbs. Drizzle olive oil and sprinkle basil, garlic and oregano over a bowl of whole-wheat angel hair and mix in a side of sauteed vegetables. Spinach- and cheese-filled whole-wheat ravioli covered with a light marinara sauce is a delicious lunchtime option that only feels like a splurge. If you want to add something a little more substantial, try seafood: Fresh crab, lobster, mussels or shrimp mixed with whole-wheat pasta packs a one-two punch of lean protein and complex carbohydrates that can help you stay energized through the afternoon.
Salads and Soups
A lunch of water-heavy salads and soups can help you stay satisfied long after you've returned to the office. Enjoy a cup of tomato soup with a bowl of mixed greens topped with plenty of vegetables and 4 ounces of lean chopped sirloin. Choose a low-fat dressing and eat slowly to savor all the different flavors. If you're craving comfort food, go with classic chicken noodle soup and a big bed of lettuce with low-fat shredded mozzarella, whole-wheat croutons and grilled chicken strips. Go with a creamy low-fat dressing such as ranch or Caesar.
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