Low-calorie lunches should include all four food groups: protein, grains, produce, and dairy. Leftover cooked vegetables and meats can be used in soups or salads, while Greek yogurt can substitute for mayonnaise in sandwiches. Natural, unprocessed foods are healthier than commercial options.
The best low-calorie lunch ideas involve foods that are healthy and high in fat and calories but heavy in terms of their nutritional impact on the body. Ideally, the four food groups of protein, grains, produce and dairy should be present in a low-calorie lunch to provide maximum nutrition. Often, leftover foods from dinners can be used to create low-calorie lunches. Low-calorie, commercially prepared foods may also sometimes be used, but more natural, unprocessed foods tend to be healthier and have less added sugar and salt.
Leftover, cooked vegetables such as those that accompanied meat, fish or poultry at a previous dinner are usually very easy to incorporate into a low-calorie lunch. They could be used in a soup along with lean beef or chicken cooked and cut up to make a hearty lunchtime meal. A slice of whole-wheat bread, a glass of skim milk, and a piece of fresh fruit could be eaten with the soup to create a low-calorie, nutritious lunch. The vegetables and leftover cooked meat, fish or poultry can be used together to create several low-calorie lunches.
For example, cooked chicken slices and mixed greens can be layered in a tortilla and topped with some salsa, shredded lettuce or spinach, and a sprinkle of low-fat cheese before being folded into a burrito. Since all food groups are represented in the wrapper, a low-calorie commercial dessert such as fat-free pudding could be added as a dessert to the meal. These burritos can be packaged in a lunch box that contains a cold pack to keep the meat and cheese cold enough not to spoil.
Leftover roast beef or cooked chicken can also be mixed with salad greens and orange segments to make a refreshing, low-calorie lunch. Low-calorie salad dressings and whole-grain crackers can be served on the side. Since this type of low-calorie lunch doesn’t include any dairy sources, you can add a glass of skim milk or a container of low-fat yogurt.
Thick, Greek-style, fat-free plain yogurt can be a good substitute for mayonnaise to turn leftover canned or cooked fish into a nutritious, low-calorie sandwich filling. It should be eaten immediately after being spread on bread or the sandwich may become too soggy to be appealing. Yogurt can also be added to chopped hard-boiled eggs for another type of low-calorie sandwich filling. Canned fruit that is packed with water or in its own juice, rather than a sugary syrup, can make a tasty dessert to accompany low-calorie lunches.
Protect your devices with Threat Protection by NordVPN
