Planning low calorie, healthy lunches can be challenging, especially if you are on the go.
This visual guide gives you 10 easy lunch ideas that take minutes to prepare, but are low in Calories.
2 slices of lean roast beef
1 tbsp of reduced fat mayonnaise
2 slices of low-fat wheat bread
sliced lettuce and tomato
1 cup melon
1 cup low-sodium chicken noodle soup
5 whole wheat saltine crackers
1 slice of lite American cheese
1 pear
3 oz of tuna
1 tbsp lite mayonnaise
1 whole wheat pita loaf
6 oz low fat yogurt
1 apple
2/3 cup of pasta
3 oz of sliced chicken breast
½ cup pasta sauce
1 tbsp lite salad dressing
1 cup of cucumbers
1 bowl of low sodium tomato soup
1 cup green salad
2 tbsp lite salad dressing
1 slice lite American cheese
5 whole wheat saltine crackers
1 whole wheat english muffin (2 halves)
2 tbsp parmesan cheese
2/3 cup of pasta sauce
1 cup of sliced cucumber
2 tbsp lite salad dressing
2 pieces of whole wheat bread
2 oz fat free, low sodium turkey
1 tbsp lite mayonnaise
½ cup cucumber
1 pear
6 oz non-fat yogurt
½ cup chicken salad
1 whole wheat pita loaf
1 pear sliced
2 slices of wheat bread
2 slices lite American cheese
1 sliced tomato/lettuce
1 apple
2 slices of whole wheat bread
1 tbsp peanut butter
1 apple
½ cup sliced cucumbers
1 tbsp lite salad dressing
The average western lunch is at least double the Calorie amounts listed above.
In fact, the average American school lunch is around 1400 Calories!!!
I think it’s time to cut back just a bit, don’t you?
300-400 Calorie Breakfasts100 Calorie Portion Sizes A Visual Guide to 300 Calorie Meals
This visual guide gives you 10 easy lunch ideas that take minutes to prepare, but are low in Calories.
10 Easy Low Calorie Lunch Ideas
RB Sandwich – 325 Calories
2 slices of lean roast beef
1 tbsp of reduced fat mayonnaise
2 slices of low-fat wheat bread
sliced lettuce and tomato
1 cup melon
Noodle Soup – 380 Calories
1 cup low-sodium chicken noodle soup
5 whole wheat saltine crackers
1 slice of lite American cheese
1 pear
Tuna Pita – 370 Calories
3 oz of tuna
1 tbsp lite mayonnaise
1 whole wheat pita loaf
6 oz low fat yogurt
1 apple
Chicken & Pasta – 389 Calories
2/3 cup of pasta
3 oz of sliced chicken breast
½ cup pasta sauce
1 tbsp lite salad dressing
1 cup of cucumbers
Tomato Soup – 280 Calories
1 bowl of low sodium tomato soup
1 cup green salad
2 tbsp lite salad dressing
1 slice lite American cheese
5 whole wheat saltine crackers
Muffin Pizzas – 281 Calories
1 whole wheat english muffin (2 halves)
2 tbsp parmesan cheese
2/3 cup of pasta sauce
1 cup of sliced cucumber
2 tbsp lite salad dressing
Turkey Sandwich – 327 Calories
2 pieces of whole wheat bread
2 oz fat free, low sodium turkey
1 tbsp lite mayonnaise
½ cup cucumber
1 pear
Chicken Pita – 390 Calories
6 oz non-fat yogurt
½ cup chicken salad
1 whole wheat pita loaf
1 pear sliced
Cheese Sandwich – 380 Calories
2 slices of wheat bread
2 slices lite American cheese
1 sliced tomato/lettuce
1 apple
PB Sandwich – 370 Calories
2 slices of whole wheat bread
1 tbsp peanut butter
1 apple
½ cup sliced cucumbers
1 tbsp lite salad dressing
The Average Lunch?
The average western lunch is at least double the Calorie amounts listed above.
In fact, the average American school lunch is around 1400 Calories!!!
I think it’s time to cut back just a bit, don’t you?
More Visual Calorie Guides
300-400 Calorie Breakfasts100 Calorie Portion Sizes A Visual Guide to 300 Calorie Meals
Photos courtesy of Dr. Stephen Butler and Leslie Stefanowicz, NP at MyPhotoDiet.com.
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