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by Ca_Vol “What can I eat for lunch?” I hear that question all the time from people trying to lose and/or maintain their weight. Many of these people want to eat something healthy, but they also need it to be quick and easy. Others have difficulty finding things to take to work when they do not have access to a microwave. Therefore, this week I am focusing on tasty, yet low point, lunch choices that are conducive for the work environment.
My favorite lunch “hands down” is Boca Chili, found in the frozen food section with all the other vegetarian food products. If you have access to a microwave, this is the perfect lunch. I know it is not a good habit to add salt to food, especially when it is a frozen dinner, but I have to add salt to my chili or it is just too bland for me. The funny thing about it is that some people think it is too spicy! No matter your preference, it is delicious and with 20 grams of protein and 12 grams of fiber, it is also extremely filling. On top of all that, it only contains 150 calories and one gram of fat. For only 2 WW pts, you will be full for hours and hours. I believe it is the tastiest, most filling lunch food for your pts.
Another frozen dinner with a big “thumb’s up” is the Weight Watchers Smart Ones Sweet and Sour Chicken. Yes, it is very small, but very tasty and filling. This little tray packs in 16 grams of protein, so for only 3 pts, it is very satisfying.
Another favorite lunch of mine is hot dogs! Hebrew National 97% Fat Free Hot Dogs are only 1 WW pt each! They are by far best fat free hot dogs on the market. I eat two of them on light bread for 3 pts total. Another option is to eat one dog on a light bun for 2 total pts, but if you eat two dogs, be aware that two light buns are 3 points instead 2 because of the fiber cap. That is why I choose to eat two dogs on two pieces of light bread for 3 total points instead of the 5 points for two dogs and two light buns. Do not forget to add mustard and sauerkraut for no additional pts. Oh, and if you are a chili dog fan, eat one hot dog and put some Boca Chili on top! I am a sandwich lover. There are so many kinds of sandwiches I to make that are filling, yummy and low in pts. Sometimes I make my sandwiches into wraps or burritos instead just to change it up a bit. Here are some of my favorites.
Peanut Butter and Jelly Sandwich Serves: 1
Points: 2 2 slices light bread (1 pt)
1 Tbsp Trader Joe’s Better ‘N Peanut Butter or Peanut Wonder-found at Publix or Whole Foods Market (1 pt)
1 Tbsp Fifty 50 Diabetic Grape Jelly, Polaner Sugar Free Grape Jelly, or Smucker’s Sugar Free Strawberry Preserves or Sugar Free Grape Concord Jam (all brands are only 10 calories per Tbsp)-0 pts
Peanut Butter and Banana Sandwich with a Twist
Serves: 1
Points: 3 2 slices light bread (1 pt)
1 Tbsp Trader Joe’s Better ‘N Peanut Butter or Peanut Wonder-found at Publix or Whole Foods Market (1 pt)
1 Tbsp Fat Free Mayonnaise (0 pts)
No more than 58 grams, about half of a banana, sliced (1 pt) 1. Spread peanut butter on one slice of bread and mayonnaise on the other slice.
2. Lay banana on one slice of bread, top with other slice, and enjoy!
Tuna Sandwich (or wrap)
Serves: 1
Points: 2 2 slices light bread or burrito sized one point tortilla (1 pt)
1 Tbsp Fat Free Mayonnaise (0 pts)
1 serving tuna (1)
pickle juice (0)
diced dill pickles (0) 1. Mix ingredients and spread on toasted bread.
2. Add tomato and lettuce, if desired.
BLT w/REAL bacon (sandwich or wrap)-2 Pts only!
Servings 1
Points 2
2 slices Oscar Mayer Center Cut Bacon (30% less fat)=1 pt
2 slices light bread=1 pt
1-2 Tbsp Fat Free Mayo (according to preference)=0 pts
Lettuce (0)
Tomato (0) 1. Toast bread.
2. Apply Mayo.
3. Fast Way=cook bacon in microwave. After it has cooked, break each piece in half to make 4 pieces.
4. Place 2 across and 2 up and down (like a # sign) onto the bread.
5. Add lettuce and tomato.
I love this because it's real bacon. Turkey bacon just does not cut it. It tastes like a regular BLT! Bacon and Egg Sandwich (or Wrap) Servings 1
Pts 3 2 slices light bread (or 1 pt low carb tortilla)
1-2 servings egg substitutes (1 pt)
2 slices Oscar Mayer Center Cut Bacon (2 slices is 1 pt but 4 slices is 3 pts)
2 Tbsp Fat Free Mayonnaise (0 pts) 1. Spray small bowl with Pam. Add Egg Substitutes and salt and pepper.
2. Cover and microwave egg substitutes.
3. Toast bread.
4. Add fat free mayonnaise, egg, and bacon. Optional: Add 1-2 slices fat free cheese to sandwich or 1 serving (1/4 cup) fat free shredded cheese to wrap for one extra pt.
Bean and Cheese Burrito
Servings 1
Pts 3 1 La Tortilla Burrito Sized Low Carb Tortilla (1 pt)
1 serving Taco Bell canned fat free refried beans (only brand that is 1 pt)
1/4 cup fat free shredded cheddar cheese (1 pt) Optional 1: add salsa, lettuce, and/or diced tomatoes for zero pts
Optional 2: leave off cheese for a 2 pt burrito, but add salsa, lettuce and diced tomatoes to keep it from tasting dry
Gardenburger Veggie Medley Blend Burger (this is a veggie-tasting burger)
Servings 1
Pts 2 (if you calculate the components of burgers and sandwiches separately instead of all together) 1 patty (1 pt, be sure to get 90 calorie one)
1 light bun or toasted Light English Muffin (I prefer toasted English Muffins! Toast it in the morning before work-1 pt)
Pickles, mustard, tomato and lettuce- (0 pts)
Gardenburger Portobello Mushroom Burger (this is a mushroom tasting burger)
Servings 1
Pts 3 (if you calculate the components of burgers and sandwiches separately instead of all together) 1 patty (1 pt)
1 light bun or toasted light English Muffin (1 pt)
1 slice fat free cheese (1 pt)
1 Tbsp fat free mayonnaise (0 pts)
lettuce and tomato (0 pts)
So as you can see, the possibilities for lunch are endless. If is very easy to have a low pt lunch that will fill you up until snack or dinnertime. Enjoy!
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