350-Calorie Lunch Ideas
Q: Please give me some ideas on what to pack for lunch for an 1,800-calorie-a-day meal plan.
A: Assuming your meal plan includes a snack or two, lunch should provide about a fifth of your day's calories, so budgeting about 380 calories would be a good start. You may have to adjust portion sizes to fit your specific meal plan.
Some easy 350- to 400-calorie lunch ideas include the following:
Chicken sandwich sack lunch
- Whole wheat bread spread with mustard and filled with 3 ounces sliced chicken, spinach leaves, and sliced tomato
- 3/4 cup carrot sticks
- 1/2 cup low-fat fruit-flavored yogurt
- low-calorie beverage (40 calories or less per cup)
Soup and crackers
- 1 cup vegetable-beef soup
- 6 whole wheat crackers
- 1 piece fresh fruit
- low-calorie beverage (40 calories or less per cup)
Chef salad
- 2 cups torn fresh spinach, 1 sliced hard-cooked egg, 1 ounce chicken, turkey, or ham strips, 1 ounce mozzarella cheese strips, 2 tablespoons low-calorie salad dressing, 1/4 cup fat-free croutons
- whole grain roll with honey
- 1/2 cup low-calorie pudding
- low-calorie beverage (40 calories or less per cup)
Fruit salad and cottage cheese
- 3/4 cup low-fat cottage cheese
- 1 cup fruit canned in juice
- 4 cracker squares
- low-calorie beverage (40 calories or less per cup)
Jeannette Jordan, M.S., RD, CDE, is the American Dietetic Association's national spokesperson for African-American nutrition issues and oversees nutrition education at the Medical University of South Carolina.


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help! i dont know where to turn for help. I work approx 2hrs from home. I take public transport. I work from 530am to 2pm Tue to Sat. my breaks can be anyway from 1 hour to 4 hours apart. we get 2 breaks a day. my A1C is now 10. i am from east indian and caribbean black origin. alot of meal plan i can eat for short periods at a time then get fed up. when i get hungry sometimes i get physically sick and other times i dont but will over eat. help!
11/12/2009 07:11:46 PM Report Abuse