7 low calorie lunch options

Pasta & Beans

This hearty dish combines filling beans with delicious pasta.


1 1/2 tbsp extra virgin olive oil
1 onion, chopped
2 tomatoes, chopped
1 (15 ounce) can beans
2 cups penne pasta
salt to taste


1. In a frying or saute pan heat the oil. Add onion and then cook until translucent. Add tomatoes and beans. Let simmer for 10 mins.
2. Bring a large pot of lightly salted water to a boil. Add pasta. Cook until al dente then drain.
3. Mix pasta with bean mixture, toss to coat.

(Makes 4 Servings)

Calories Per Serving: 286

Turkey Reuben

This healthy version of the Reuben sandwich still packs some great flavor.


1/4 Cup Fat-free Thousand Island Dressing
8 Slices Whole Wheat Bread
8 oz. Low Sodium Turkey Breast
1/2 Cup Sauerkraut (rinsed and drained)
4 Slices Reduced Fat Swiss Cheese
Olive Oil Cooking Spray


1. Spread dressing on one side of each slice of bread.
2. Stack sandwiches with turkey, sauerkraut and cheese.
3. Spray a large pan with olive oil spray and cook 2 sandwiches over medium heat for 4 minutes per side. Make sure bread is toasted and cheese is melted then serve hot.

(Makes 4 servings)

Calories Per Serving: 268

The Healthy Roti

Experience the Caribbean with this West Indies inspired dish.


1 tsp vegetable oil
1 small onion, peeled and sliced
1 cup chicken or vegetable broth
1 sweet potato, peeled and cubed
1 clove garlic, minced
1/2 tsp cumin
1/4 tsp each coriander, cinnamon and turmeric
1/2 tsp hot sauce
1 cup canned chickpeas
1/4 cup coconut milk
2-3 large roti or wheat flour tortillas


1. Heat oil in a non-stick pan over medium heat. Add the onion; cook for 5 minutes. Stir in broth, sweet potato, garlic, cumin, coriander, cinnamon and turmeric.
2. Cover and cook, stirring ever so often for 15 minutes or until potato is tender. Season with hot sauce.
3. Stir in chick-peas and coconut milk. Bring to a boil. Cook, stirring often, until chick-peas are heated through. Divide mixture between two roti shells. Roll to make a wrap.

(Makes 2 to 3 servings.)

Calories Per Serving: 353

Sesame Noodles With Chicken

Harness the flavor of sesame in this asian inspired dish.


1 bag Japanese buckwheat soba noodles
5 tbsp low-sodium soy sauce
2 tbsp rice wine vinegar
1 tbsp sesame oil
2 tbsp honey
2 tsp honey mustard
1 tbsp creamy peanut butter
3/4 lb boneless, skinless chicken breast
5 scallions


1. Cook noodles according to package.
2. In a large bowl whisk together next 6 ingredients to make dressing.
3. Cook chicken until cooked through. Shred and add to peanut mixture.
4. Add drained noodles, scallions and toss until combined.

(Makes 4 Servings)

Calories Per Serving: 208

Mexican Lunch Minus The Meat

This tasty vegetarian dish is sure to please even the pickiest meat eater.


1/2 small onion, chopped
1 can (15 1/2 ounces) crushed tomatoes
3/4 cup frozen corn kernels
1 can (3 1/2 ounces)chopped green chile peppers
1 can (14-19 ounces) black beans, rinsed and drained
1/2 cup instant rice
1 tsp ground cumin


1. Heat a 2-quart pot coated with cooking spray over medium-high heat. Add the onion and cook, stirring, for 1 minute. Add tomatoes, corn, and chile peppers
2. Bring to a boil.
3. Add the beans, rice, and cumin. Remove from heat, cover, and let stand for 10 minutes.

(Makes 4 Servings)

Calories Per Serving: 199

Healthy Lunch Pizza

This version of pizza packs all the flavor of take out, but a mere percentage of the calories.


1 toasted whole wheat pita
1/2 Cup chopped tomatoes
1/4 Cup shredded part-skim mozzarella
1/2 Cup grilled chicken breast
1/4 Cup chopped sun-dried tomatoes
Garlic and Oregano to taste


1. Top 1 toasted whole wheat pita with tomatoes, mozzarella, grilled chicken breast, and chopped sun-dried tomatoes.
2. Sprinkle with minced garlic and oregano
3. Place under oven broiler until cheese bubbles.

Calories Per Serving: 367.8

Grilled Veggies

This meal could be a dinner it is so filling. Quick enough for lunch though.


1/3 cup balsamic vinegar
1 tbsp Dijon mustard
3 garlic cloves, minced
1 tsp fresh rosemary, chopped
1/4 cup extra-virgin olive oil
1 red onion
2 zucchini
2 yellow squash
12 oz asparagus, trimmed
1 roasted red bell pepper
1 1/2 cup lightly packed arugula, chopped
1 cup mixed baby greens
2 tbsp fresh parsley, chopped


1. In a medium bowl, whisk first 4 ingredients to make the dressing. Gradually add oil while stirring fast.
2. Heat barbecue or pan to medium high.
3. Brush onion, zucchini, yellow squash, and asparagus with 1/2 of the balsamic dressing. Grill or saute vegetables until just cooked through, turning occasionally.
4. Allow veggies cool slightly, then cut into small pieces and place in large bowl.
5, Add roasted bell pepper, arugula, and greens; toss with enough dressing to coat.

(Makes 4 Servings)

Calories Per Serving: 194

7 low calorie breakfast options

Wake Up Sandwich

You will want to wake up to this early morning breakfast sandwich.


1/4 cup liquid egg (whites OK too)
2 tbsp light shredded cheese
2 tbsp chopped green pepper
1 tbsp sodium reduced ham
Pepper to taste
1/8 tsp Italian seasoning (optional)
1 whole-grain English muffin, toasted


1. Find a bowl that is about the same size around as an english muffin and dishwasher safe.

2. In the bowl, mix together egg, cheese, pepper, ham, ground pepper and Italian seasoning (if using). Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute.

3. Place egg on the toasted English muffin.

(Makes 1 Serving)

Calories Per Serving: 247


Apple Oatmeal

A delicious and warming breakfast treat


3 cups apple juice
1/2 tsp ground cinnamon
1 1/2 cups quick oats
1/2 cup chopped apple
1/4 cup maple syrup
1/4 cup raisins
1/4 cup chopped walnuts
4 tbsp fat free vanilla yogurt


1. Combine apple juice and cinnamon in a medium saucepan. Bring to a boil.

2. Stir in oats, chopped apple, maple syrup and raisins.

3. Reduce heat and cook until most of juice is absorbed, stirring occasionally. Fold in walnuts.

4. Top each bowl with a tablespoon of yogurt.

(Makes 4 Servings)

Calories Per Serving: 271


Melon Smoothie

This smoothie harnesses the natural sweetness of the Watermelon.


3 cups watermelon chunks
1 small banana, chopped
1 cup ice
1 1/2 cups 0% fat vanilla yogurt


1. Put watermelon chunks, chopped banana, ice and yogurt in a blender. Blend until desired smoothness.

2. Pour into glasses.

(Serving Size 12 oz)

Calories Per Serving: 158


Whole Wheat Pancakes

A healthier choice than pre mixed pancake batters. Top them wisely as that will add calories,


1 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/8 tsp salt
1 egg, lightly beaten
1 cup low-fat buttermilk
2 tbsp honey


1. Whisk whole-wheat flour, baking powder, baking soda and salt in a medium bowl.

2, In a small bowl, combine egg, buttermilk and honey.

3. Make a well in dry ingredients and stir in egg and buttermilk mixture. Allow batter to rest for a few minutes.

4. Set a nonstick frying pan to medium-high heat. Drop batter by 1/4 cupfuls on to griddle or pan. Cook until the edges begin to dry and bubbles appear in the pancakes. Flip and cook for 1-2 minutes more.

(Makes 8 pancakes)

Calories Per 2 Pancake Serving: 188


Morning Power Bar

Power up your morning workout with this healthy power bar.


1 cup old-fashioned rolled oats
1/4 cup slivered almonds
1 tbsp flaxseeds, preferably golden
1 tbsp sesame seeds
1 cup unsweetened whole-grain puffed cereal (see Note)
1/3 cup currants
1/3 cup chopped dried apricots
1/4 cup creamy almond butter (see Note)
1/4 cup turbinado sugar (see Note)
1/4 cup honey
1/2 teaspoon vanilla extract
1/8 teaspoon salt


1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray.

2. Spread oats, almonds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted. Transfer to a large bowl. Add cereal, currants, apricots and raisins; toss to combine.

3. Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles.

4. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain.

5. Transfer to the prepared pan and press the mixture down firmly to make an even layer.

6. Refrigerate until firm, about 30 minutes

(Makes 8 Bars)

Calories Per 1 Bar Serving: 244 calories


Texan Omelette Wrap

This wrap is a healthy taste of the south west.


1 large egg
1 large egg white
1/2 teaspoon hot sauce, such as
Freshly ground pepper, to taste
1 tablespoon chopped scallions
1 tablespoon chopped fresh cilantro, or parsley (optional)
2 tablespoons prepared black bean dip
1 9-inch whole-wheat wrap, (see Ingredient note)
1 teaspoon canola oil
2 tablespoons grated pepper Jack or Cheddar cheese
1 tablespoon prepared green or red salsa, (optional)


1. Set oven rack 6 inches from the heat source; preheat broiler.

2. Stir together eggs, hot sauce and pepper, scallions and cilantro (or parsley), if using.

3. If black bean dip is cold, warm it in the microwave on High for 10 to 20 seconds. Place wrap between paper towels and warm in the microwave on High for about 10 seconds. Spread bean dip over the wrap, leaving a 1-inch border all around.

4. Brush oil over a 10-inch nonstick skillet; heat over medium heat. Add the egg mixture and cook 20 to 30 seconds. Place the skillet under the broiler and broil just until the top is set, 20 to 30 seconds.

5. Slide the omelet onto the wrap. Sprinkle with cheese. Roll the wrap and serve with salsa/

(Makes 1 Serving)

Calories Per Serving: 321



A classic breakfast that is power packed with dried fruit and healthy nuts.


300g jumbo oats
100g Allbran
25g wheatgerm
100g dark raisins
140g ready-to-eat apricots , cut into chunks
50g golden linseeds


1. Mix everything in a large bowl.

2. Store for up to 2 months, airtight.

3. Serve with Milk if you prefer

Calories Per 1 Cup Serving: 124