Lose Weight with Lunches You Love!

1) The Overcomplicated Salad.
The Problem: Don't assume that "salad" equals "low-cal." While you salad-eaters get an A for effort, this classic can be your best friend, or your worst enemy. Too many ingredients (cheese, bacon, full-fat dressings) and too few nutrients (iceberg lettuce, anyone?) can turn a simple salad into a problem for our waistlines.

The Solution: Salads start with vegetables; make them finish with vegetables as well. I recommend adding one source of protein (or healthy monounsaturated fat) per salad: lean meat, nuts, or beans.

The Overcomplicated Version:
13" tortilla, 600 cals.
ž c rice, 160 cals.
˝ c beans, 115 cals.
1 c chicken, 230 cals.
1 c tortilla strips, 150 cals.
ź c guacamole, 70 cals.
1 T parmesan, 25 cals.
˝ c dressing, 600 cals.
5 c of lettuce, 40 cals.
Total: 1,990 Calories

Salad, Simplified:
5 c lettuce, 40 cals.
˝ c tomatoes, 15 cals.
1 c chicken, 230 cals.
˝ c carrots, 25 cals.
˝ c celery, 8 cals.
˝ c broccoli, 15 cals.
2 T reg. dressing, 140 cals.
Total: 473 Calories

2) The Sandwich w/Chips or Pretzels.
The Problem: Bread, plus meat, plus more bread, plus mayo, plus cheese. (Plus one measly tomato with some shreds of iceberg lettuce - veggies!) Every handful of chips/pretzels adds about 150 empty calories - and who can stop at one handful anyway?

The Solution: Whole-wheat wraps are the best option in terms of calories and glycemic index (especially if you can find the "low-carb/high-fiber" variety - La Tortilla Factory makes a tasty one). And if you want cheese, opt for a light sprinkling of feta or mozzarella. Finally, the chips; if you're longing for an extra side of crunch, try slicing a bunch of fresh veggies at the beginning of the week; those can be your grab-and-go sides for the remaining days. Carrots, cucumbers, bell peppers, and jicama all deliver that crispy, satisfying flavor.

3) The Drive-Thru.

The Problem: If you're ordering an All-American "Burger & Fries" combo, you might be in for a whopping 1,500 calories and 100 grams of fat.

The Solution: A lot of fast food restaurants have smartened-up their menus with lighter fare. You can offer put together your own combo with grilled chicken wraps and sides of fruit or yogurt. But if you're longing for that American classic, try your burger "animal-style" (without the bun), and swap out the cheese and bacon for extra tomatoes, lettuce, onions, and avocados. Another easy switch: Skip the mayo, ketchup, and "secret sauce" for mustard or salsa.

4) The Local Mexican Joint.

The Problem: Mexican food is delicious, but a typical meal (like Chicken Enchiladas) often involves too many chips and too much cheese - adding up to a mega-calorie lunch.
ChickenWrap

The Solution: If you're craving something south-of-the-border, try this: Smother a whole-wheat tortilla with ˝ cup low-sodium canned black beans, some skinless grilled chicken stips, fresh avocado, and a little salsa. (Beans are a superfood; one-half cup has a mere 115 calories, but also packs 8 grams or fiber, 8 grams of protein, and disease-fighting phytochemicals called "saponins.")

5) Going Lunch-less.
The Problem: Skipping is a no-no. Lunch, like breakfast, is an important time to refuel your body. Skipping any meal usually means overeating later... it's always better to piece something together than to grab nothing at all.

The Solution: Gather resources. We're all short on time, and that's not likely to change anytime soon. But if you increase your options for healthy food, you set yourself up to succeed. Here's how:

Reinvent Your Leftovers. If you're making grilled chicken and salad for dinner, make an extra portion and throw it in a single-serving plastic container. You might also bring a small container of a condiment, like mango salsa, to keep things fresh and interesting at lunch.

Get A Lunchbox. This is a small thing that makes a big difference: no matter how good your plan is, your food won't travel with you unless you can carry it. You can find inexpensive plastic containers and insulated lunch bags at your local mega-mart. Just having them on hand gives you a "no excuses" way to bring a healthy lunch with you wherever you go.

Gather Menus. Know what's around your home and work: find places near you that offer "clean," simple foods that aren't buried under cheeses and dressing. Keep menus on hand, so you've always got a healthy idea when you step out the door.

Remember: Your midday meal doesn't have to be an epic struggle between your schedule and your willpower. Sometimes a few minutes of preparation is all it takes to love your lunch.