Chipotle
1. Salad
A simple salad with only lettuce, black beans, fajita veggies, tomato salsa,, and guacamole. "This meal is delicious and will leave you feeling satisfied but also energized," she says.
1. Chargrilled Chicken Sandwich
with a fruit cup
This hearty, grilled chicken sandwich is low in saturated fat, high in protein, and feels like a real meal for under 400 calories, Lynch says. The complete lunch clocks in at 355 calories, 4g fat (1g saturated fat), 58g carbohydrate, 5g fiber, 20g sugar, and 29g protein.
2. Grilled Market Salad
with roasted nut and mixed fruit blend
Resist the idea of ordering this low-cal salad solo, as you'd likely feel hungry shortly after. This salad is only 180 calories on its own (way too little for lunch), so adding the heart-healthy roasted nuts will keep you satiated longer, Lynch says. Made with nutrient-packed strawberries, blueberries, red cabbage, carrots, and lean protein (chicken), this combo is a lunchtime winner! "There's even a sprinkle of blue cheese—a great cheese that has tons of flavor so you don't need a lot of it," she adds. The full meal delivers 260 calories, 12g fat (2g saturated fat), 16g carbohydrates, 5g fiber, 9g sugars and 27g protein.
1. Chargrilled Chicken Sandwich
with a fruit cup
This hearty, grilled chicken sandwich is low in saturated fat, high in protein, and feels like a real meal for under 400 calories, Lynch says. The complete lunch clocks in at 355 calories, 4g fat (1g saturated fat), 58g carbohydrate, 5g fiber, 20g sugar, and 29g protein.
2. Grilled Market Salad
with roasted nut and mixed fruit blend
Resist the idea of ordering this low-cal salad solo, as you'd likely feel hungry shortly after. This salad is only 180 calories on its own (way too little for lunch), so adding the heart-healthy roasted nuts will keep you satiated longer, Lynch says. Made with nutrient-packed strawberries, blueberries, red cabbage, carrots, and lean protein (chicken), this combo is a lunchtime winner! "There's even a sprinkle of blue cheese—a great cheese that has tons of flavor so you don't need a lot of it," she adds. The full meal delivers 260 calories, 12g fat (2g saturated fat), 16g carbohydrates, 5g fiber, 9g sugars and 27g protein.
Starbucks
1. Chicken and Hummus Bistro Box
A more sophisticated alternative to a bagged lunch, Starbucks' bistro boxes make a super portable,healthy meal option. This one contains grilled chicken strips, cucumbers, grape tomatoes, wheat pita, and hummus for 260 calories, 7g fat (1g saturated fat), 5g fiber, and 20g protein. If you want, you still have room to add a serving of fruit and iced tea or a skim latte without breaking the 400-calorie mark, Hendel says. "I really like the fact that all the ingredients are simple and recognizable."
2. Protein Bistro Box
Not in the mood for chicken? Grab a Protein Bistro box packed with a cage-free hard-boiled egg, cheddar cheese, honey peanut butter spread, multigrain bread, apples, and grapes instead. With only 380 calories, 19g fat (6g saturated fat), 5g fiber, and 13g protein, all for fewer than 500mg sodium, it's a pretty good choice, says Hendel, who suggests saving the apples and cheese for an afternoon snack and adding a skim latte to round out your meal.
A more sophisticated alternative to a bagged lunch, Starbucks' bistro boxes make a super portable,healthy meal option. This one contains grilled chicken strips, cucumbers, grape tomatoes, wheat pita, and hummus for 260 calories, 7g fat (1g saturated fat), 5g fiber, and 20g protein. If you want, you still have room to add a serving of fruit and iced tea or a skim latte without breaking the 400-calorie mark, Hendel says. "I really like the fact that all the ingredients are simple and recognizable."
2. Protein Bistro Box
Not in the mood for chicken? Grab a Protein Bistro box packed with a cage-free hard-boiled egg, cheddar cheese, honey peanut butter spread, multigrain bread, apples, and grapes instead. With only 380 calories, 19g fat (6g saturated fat), 5g fiber, and 13g protein, all for fewer than 500mg sodium, it's a pretty good choice, says Hendel, who suggests saving the apples and cheese for an afternoon snack and adding a skim latte to round out your meal.
Wendy's
1. Berry Almond Chicken Salad (Half-Size)
Wendy's makes it easy to order a personalized salad so it only includes what you want, Hendel says. "You can limit the high-fat ingredients like cheese and get fat-free dressing or dressing on the side," Hendel says. Order up a half-size Berry Almond ChickenSalad for only 270 calories, 12g fat (3g saturated fat), 24g carbohydrates, 16g sugars, 5g fiber, and 21g protein. Hendel recommends reducing the 600mg sodium content by asking for the dressing on the side and using only two teaspoons, and holding theAsiago cheese. If you're still hungry, she suggests adding a few baked crackers or a small Greek low-fat yogurt on the side.
2. Apple Pecan Chicken Salad (Half-Size)
Hendel's second favorite salad on Wendy's menu weighs in at 340 calories, 18g fat (4.5g saturated fat), 28g carbohydrates, 21g sugars, 4g fiber, and 19g protein. To help reduce the sodium content (770mg), ask for the dressing on the side and hold the cheese.
Wendy's makes it easy to order a personalized salad so it only includes what you want, Hendel says. "You can limit the high-fat ingredients like cheese and get fat-free dressing or dressing on the side," Hendel says. Order up a half-size Berry Almond ChickenSalad for only 270 calories, 12g fat (3g saturated fat), 24g carbohydrates, 16g sugars, 5g fiber, and 21g protein. Hendel recommends reducing the 600mg sodium content by asking for the dressing on the side and using only two teaspoons, and holding theAsiago cheese. If you're still hungry, she suggests adding a few baked crackers or a small Greek low-fat yogurt on the side.
2. Apple Pecan Chicken Salad (Half-Size)
Hendel's second favorite salad on Wendy's menu weighs in at 340 calories, 18g fat (4.5g saturated fat), 28g carbohydrates, 21g sugars, 4g fiber, and 19g protein. To help reduce the sodium content (770mg), ask for the dressing on the side and hold the cheese.
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