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