Low sodium lunches?

ErinG6191
ErinG6191 Posts: 33 Member
in Food and Nutrition
Hi Everyone,

I've recently had a bad last 3 days (if you look at my diary), but prior to that, the last 2 months have been pretty much on target every day. Usually, on work days, I eat a protein bar for breakfast (Cliff Mint Chocolate or Think Thin Creamy Peanut Butter), a turkey sandwich or frozen Lean Cuisine for lunch (with a piece of fruit and a serving a Cheeze It's or Wheat Thins) and then something like Baked chicken with veggies for dinner. Snacks vary on a daily basis, but, bottom line, I am almost consistently going over on my sodium intake and am looking for healthier options, especially for lunch. I am burnt out on turkey sandwiches, and the frozen entrees are so high in sodium that I think cutting back there will be hugely helpful in staying at or under my allowance. Just as a side note, time is an issue, as I am a teacher and have only about 20 minutes for lunch (if I'm lucky). Any suggestions? I'm not the biggest salad fan, but if I have to go that route for a little bit, I will. Thank you for any help/suggestions!

Replies

  • SibylDiane
    SibylDiane Posts: 177 Member
    My go-to lunch is 6 oz. nonfat fruit yogurt (I like Cascade Fresh but it's hard to find -- I will eat just about any nonfat or lowfat all natural yogurt), one of those mini-packs of carrots, a small apple, and 2 oz. no-salt-added turkey breast. The turkey breast is Boar's Head brand -- I can get it at Kroger, not sure what your options might be. But it is WAY lower sodium than anything you'll find pre-packaged.
    Numbers:
    275 calories, 224 mg sodium, 5 g fiber, 23 g protein, 1 g fat, 30% RDA calcium.
    Obviously the numbers will vary a little bit depending on the yogurt and deli meat that you use. I find it a really filling lunch and I can eat it quickly -- just throw the stuff in a lunch sack before work, stash it in the fridge, and then eat out of hand at lunch time.

    I also make a turkey-avocado-tomato salad (2 oz. no salt turkey, approx. 1/2 c. chopped tomato, 1/4 avocado, and a little bit of chipotle hot sauce). Add an Atkins Daybreak Blueberry Almond bar and you are at 292 calories, 20 g protein, 14 g fiber, 15 g fat, and 254 mg sodium.

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