Saturday, January 30, 2010

Jenn's Lunch Ideas

Lunch #1 Chicken, Rice and Veggies

3 oz baked chicken
1/2 cup brown rice
sweet potato wedges - baked
sliced cold cooked beets (or veggie of your choice
1 cup skim, 1% or soya milk

Lunch #2: Salmon Pita

2.5 oz cold cooked salmon
1/2 whole wheat pita
1/2 to 1 cup mixed veggies (shredded carrots, purple cabbage, lettuce, spinach)

Lunch #3 - Turkey Sandwich

2 slices pumpernickel bread
2.5 oz lean turkey meat
1 slice light swiss cheese
tomato slices, spinach (on sandwich)
mustard and/or pepper as desired
2 raw carrots - peeled
water or green tea

Lunch #4: Vegetarian Burrito

1 whole wheat tortilla
1/4 cup low-fat refried beans
1 cup chopped lettuce
1/2 red or green pepper - diced
2 tbsp salsa
2 tbsp low fat grated cheese
water or herbal tea

Lunch #5: Homemade English Muffin Pizza

1 whole wheat English Muffin cut in half
green pepper, cherry tomatoes, mushrooms
1/4 cup pizza sauce
1 oz cooked chicken if desired
1/2 cup light shredded mozzarella cheese
dried basil or oregano as desired

Prepare each half of the muffin as if it were a mini-pizza. Broil in toaster oven or regular oven until cheese melts and bubbles.

dessert: granny smith apple sliced and served with 2 tbsp peanut butter

Lunch#6: Lunch Box Chili Rice and Beans

1/2 cup cooked brown rice
2/3 cup cooked kidney beans
1/4 cup frozen corn
1/2 cup chopped fresh tomato
1/4 cup green bell pepper
1 tbsp chopped onion
1/4 tsp chili powder

Combine all ingredients, stir to mix. Microwave on high for 2-3 minutes or until hot.
water or tea
dessert - clementine

Lunch#7 - Chef's Salad

2 cups mixed greens
mixed shredded vegetables of different colours
1 hard boil egg
1.5 oz low fat cheese, cubed
1 slice multi-grain bread
1 tsp non-hydrogenated margarine
water or herbal tea

Lunch #8 - No-fuss lunch

Low sodium ready to serve soup
1 cup skim or soya milk
dessert - mixed berries

Lunch #9: Tuna Pita

1 17cm whole wheat pita bread
3 oz light tuna, canned in water
1 tsp light mayonnaise
1 medium carrot, shredded
1 celery stalk, diced
2 tsp raisins
water or green tea

Lunch #10: Chickpea Couscous Salad and Green Beans

1/2 cup raw green beans
3/4 cup cooked chick peas
1/2 cup whole wheat couscous
fresh parsley (if desired)
1/2 cup diced red pepper
fresh ground pepper, balsamic vinegar
1 tsp olive oil
combine all ingredients and enjoy

dessert: 1/2 cup canned peaches in water or light syrup

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