lunch choices for weight loss

Stop waiting in line for too-expensive salads or sandwiches that pack on double your daily calorie needs. Our Fitterati and favorite fit bloggers share their best DIY lunch recipes so you can save some cash and lose weight at the same time.

Hummus and Roasted Veggie Pizza



Ingredients

1 soft tortilla shell

Handful of your favorite veggies (try spinach, tomatoes, and zucchini)

Hummus

1 tablespoon olive oil

1 garlic clove, minced

Salt and pepper, to taste

Crumbled goat cheese

Directions

1. Roast veggies for about 20 minutes at 350°F with the olive oil, garlic, salt, and pepper.

2. Top your favorite type of tortilla with hummus (store-bought or homemade), add the roasted veggies and some goat cheese, then bake for 10 minutes at 350°F.

3. Slice and enjoy!

Quinoa Edamame Salad



Ingredients

1/4 cup dry quinoa

1 cup shelled edamame

8-10 grape tomatoes, sliced in half

1/3 cup chopped onion

2-3 tablespoons vegetable broth

For the dressing

2 lemons, squeezed

2 teaspoons Dijon mustard

1 teaspoon agave nectar

Sprinkle of cumin or black pepper

Directions

1. Cook quinoa in a pot with about 1 cup water until it becomes like rice.

2. In a heated pan, pour the vegetable broth and simmer. Add onions, tomatoes, and edamame. Transfer quinoa to heated pan and stir-fry.

3. Add dressing on top and serve. Makes one hearty meal or two smaller portions.

5-Minute Turkey, Avocado, and Hummus Wrap

 

Ingredients

1 whole wheat tortilla

2-3 tablespoons red pepper hummus

3 slices low-sodium deli turkey

1/4 avocado, sliced

Pickle slices

Directions

Spread tortilla with hummus, then layer on turkey, avocado, and pickle slices. Roll, then slice. Makes 1 wrap.

Turkey Chili Taco Soup

Ingredients

1 1/3 pounds 99 percent lean ground turkey

1 medium onion, chopped

1 bell pepper, chopped

10 ounces RO*TEL Tomatoes and Green Chilies

15 ounces canned or frozen corn, thawed and drained

15 ounces kidney beans, drained

8 ounces tomato sauce

16 ounces fat-free refried beans

1 packet reduced sodium taco seasoning

2 1/2 cups fat-free low-sodium chicken broth

Directions

1. In a large pot, brown turkey on medium heat, breaking up with a wooden spoon as it cooks. When cooked through, add onions and pepper and cook for 2-3 minutes.

2. Add tomatoes, corn, kidney beans, tomato sauce, refried beans, taco seasoning, and chicken broth. Bring to a boil and simmer for 10-15 minutes.

3. Optional: Serve with a few baked tortilla chips and your favorite toppings such as low-fat sour cream, jalapenos, reduced-fat cheese, chopped scallions, onions, or chopped fresh cilantro. Freeze leftovers for individual portions for future meals. Serves 9 with a serving size of 1 1/4 cups.

Sweet Tuna Salad

Ingredients

1 can tuna in water, drained

3-4 tablespoon sweet relish

2 tablespoon plain Greek yogurt

1 tablespoon honey mustard

Salt and pepper

Optional add-ins: onions, baby carrots, cucumbers, celery, corn, dried cranberries, or chopped grapes

Directions

Combine all ingredients in a bowl, mix together and enjoy on top of a bed of lettuce, in a sandwich or pita, or scooped up with your favorite whole-grain crackers

Pasta 'n' Peas

Ingredients

2 ounces whole wheat rotini or penne

2 teaspoons olive oil

2-3 cloves garlic, minced

1/2 cup frozen peas

1 tablespoon Parmesan cheese

Directions

1. Cook pasta according to package directions.

2. While pasta is cooking, heat oil over medium heat.

3. Add garlic to oil and cook until garlic is translucent, being careful not to burn it (lower the heat if needed).

4. Add the peas and cook until heated through.

5. Drain the pasta when it's done cooking, then add it to the peas and garlic. Toss to coat and serve.

Cheesy Chicken Wrap

Ingredients

1 spinach tortilla

1 Laughing Cow Sun Dried Tomato cheese wedge

Sliced deli meat (for an extra kick try Boar's Head Cajun Chicken)

Tomato slices

Fresh spinach leaves

Any other fresh vegetables

Directions

1. Spread the Laughing Cow cheese wedge all over the tortilla.

2. Layer fresh spinach leaves on tortilla.

3. On one end, layer the deli meat, along with fresh vegetables.

4. Roll up starting with the end with meat and vegetables.

5. Slice in half and serve.

Kicka** Kale Salad

Ingredients

2 cups kale, washed and roughly chopped

1/4 cup garbanzo beans, rinsed and drained

1/4 cup avocado, chopped

1 handful alfalfa sprouts or pea shoots

1 carrot, chopped

1 Persian cucumber, chopped

1/2 red pepper, chopped

2 tablespoons sunflower seeds or chopped walnuts

Optional: 1/2 apple, chopped, 4 ounces grilled chicken or sliced turkey

2 tablespoons dressing

Dressing Ingredients

1 tablespoon olive oil

1 tablespoon balsamic vinegar

1 teaspoon mustard

1/2 lemon, juiced

Salt and pepper, to taste

Directions

Combine all ingredients in a large mixing bowl. Toss with dressing and dig in!

Mexican Cauliflower "Rice" Bowl

Ingredients

1 head cauliflower

1/2 red pepper

1/2 cup black beans

1/2 cup pineapple, cubed

1/4 cup red onion

1/2 avocado, cubed

1 carrot, diced

Cilantro

Salsa

Cumin, cinnamon, red pepper flakes, salt, and pepper to taste

Directions

1. Cut cauliflower and red pepper into pieces and place in a food processor or blender. Pulse the pieces until they are the size and consistency of rice.

2. Transfer "rice" to a medium bowl. Top with remaining ingredients and sprinkle with cumin, cinnamon, red pepper flakes, and salt and pepper.

Burrito Salad

Ingredients

1 1/2 cups lettuce

1/2 cup brown rice, cooked

1/3 cup black beans, cooked

1 cup vegetables (try tomatoes, red peppers, onions, or roasted sweet potatoes)

2 tablespoons avocado or guacamole

2 tablespoons salsa

Sprinkle of low-fat cheese

Directions

1. Place lettuce in large Tupperware container.

2. Add the rice and beans.

3. Top with your choice of vegetables, plus salsa and cheese (if desired).

4. Eat cold or microwave for 20 seconds and serve.