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Healthy Breakfasts and Lunches

What to eat to stay on track (and away from that naughty take-out menu or cafeteria) during the day.

When it comes to changing your eating habits, the rules are easy: smaller portions and healthier foods. Easy, right? Not so fast. Throw in a hectic commute, stressful workday, and tons of temptations (office cookie buffet, anyone?), and by the time you get home to have dinner, you may have blown your healthy eating plan without realizing it. These breakfasts and lunches all clock in under 500 calories and 8 grams or less of fat; plus, most foods are loaded with dietary fiber that will keep you feeling fuller for longer. Use these suggestions to map out your meals in advance for the week…and don’t be surprised if those “skinny jeans” fit just a little better at the end of the month.

Breakfasts: Less than 300 calories

Food Calories Fat Fiber Kashi Heart to Heart Oatmeal, 1 packet
150 – 160
2 g
4 – 5 g

Banana, 1 large raw
121
0 g
4 g

Kashi Vive Probiotic Digestive Wellness Cereal, 1 1/4 cup
170
2.5 g
12 g

Skim Milk, 1 cup
86
0 g
0 g

Special K Fruit & Yogurt, 3/4 cup
122
1 g
2 g

Stonyfield Farms Organic Low-Fat Strawberry Yogurt, 6-oz. cup
120
1.5 g
<1 g

Pepperidge Farm® Whole Grain Double Fiber Bread, 1 slice
100
1.5 g
6 g

Smoked Salmon/Lox, 3 oz.
99
4 g
0 g

Fage Total 2% Yogurt in Peach, Strawberry, or Cherry, 5.3 oz.
130
2.5 g
0 g

Apple, 1 large raw
116
0 g
5 g

Fiber One Cereal, 1/2 cup
60
1 g
14 g

Silk Soymilk Plus Fiber, 1 cup
100
3.5 g
5 g

Low-Fat Cottage Cheese, 1 cup
163
2 g
0 g

Kashi TLC Cereal Bar, 1 bar
110
3 g
3 g

Lunches: Less than 500 calories

Food Calories Fat Fiber Enjoy With Campbell’s Select Harvest Light Soups
50 – 80, depending on variety
0 g – 1.5 g
2 g – 4 g
Baby carrots, multigrain bread, tossed salad
Progresso 100 Calorie Soups
100 or less, depending on variety
Varies
Varies
Baby carrots, multigrain bread, tossed salad
Kashi Frozen Entrees Southwest Style Chicken
240
5 g
6 g
Alone, or wrap half the dish in a whole wheat tortilla
Amy’s Black Bean Vegetable Burrito
280
8 g
4 g
Alone
DiGiorno Harvest Wheat Thin Crispy Crust Supreme Pizza, 1 slice
250
8 g
4 g
Alone, or add veggies
Boca Burgers Grilled Vegetable Burger
80
1 g
4 g
Whole wheat pita, 1 packet ketchup, or 1 packet mustard
Sahara Whole Wheat Pita Bread
140
1.5 g
5 g
Boca burger or 2 slices low-sodium turkey, salsa, or cheese
Kraft Singles Pepperjack 2% Milk Slices
50
2.5 g
0 g
Whole wheat pita and Boca Burger or turkey slices
Subway 6 Grams of Fat or Less 6” Subs
230 – 370
3 g – 6 g
5 g

-- Lauren Le Vine