Breakfast/Lunch Ideas

I've been getting rotisseri chickens and taking all of the meat of the bones and weighting out 4oz and bagging them up. Those are $6 at Sam's club and I get the green giant for ones broc and cheese. Low calorie portioned out nicely. I bring a pudding cup s/f and sometimes fruit sometimes not. So for about $15 I have a healthy filling lunch for the week. $3 a day for lunch isn't bad.

For breakfast I've been doing scrabbled eggs (whites) and salsa. For $6 or so I can get the eggs and salsa I need for the week. Throw a banana in and you wouldn't be adding much more money!

My .02

Hubby and I make left overs from the night before's dinner. We don't have kids yet, so we are cooking for two which makes it hard to cook JUST the small portions. for example, we knew that Wednesday Night we were having Dijon Chicken (Chicken, Dijon mustard, maple syrup, and red wine vinegar - YUM!) so we made enough for four servings and immediately boxed up the "extra" portions" for lunches today. We made a mix of lima beans (YUMMY!!!) and green beans (hubby's fave) and made four servings of that as well, and again boxed it up.

Now, we do have days were leftovers just don't cut it, or we're sick of whatever we ate the night before, and those days we may run to Subway for a sandwich - their Veggie Delight is FABULOUS and on the Italian bread is less than 300 calories if you don't do cheese or mayo. Yummy!!

Hey....got this from another topic. these sandwiches rock for any meal !!!
I believe in breakfast for dinner and vice versa. I just cant eat eggs every morning :flowerforyou:


Sandwiches/Wraps
1. Herbed Cheese And Tomato Sandwich: 398 calories
Why it rules: Cottage cheese is an awesome low-fat source of protein!
1 English muffin: 120 calories
1/4 cup low-fat cottage cheese: 40 calories
2 slices tomato: 10 calories
1/4 avocado, sliced: 68 calories
1 tablespoon spicy brown mustard: 5 calories
1 leaf butter lettuce: 5 calories
1 tablespoon chives, chopped: <1 calorie
Garlic powder to taste: <1 calorie
Side Snack: 1 small banana and one square of dark chocolate (130 calories)

2. Hawaiian Veggie burger: 380 calories
Why it rules: Avocado is a great swap for mayonnaise because it’s full of healthy monosaturated fats.
1 whole-wheat bun: 90 calories
1 veggie burger patty: 100 calories
1/4 avocado, mashed: 68 calories
1 round of pineapple: 25 calories
2 tablespoons BBQ sauce: 15 calories
1 handful alfalfa sprouts: 5 calories
Side Snack: 1 large handful of sweet potato chips (80 calories)

3. Crunchy Tuna Wrap: 382 calories
Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!
1 whole-wheat wrap: 130 calories
1/2 a 6oz.-can of tuna: 90 calories
1/4 cup non-fat Greek yogurt: 30 calories
1/2 a celery stalk, chopped: 5 calories
3 slices roasted red peppers: 30 calories
1 handful of baby spinach: 5 calories
1 squeeze of lemon juice: <1 calorie
Side Snack: 1 cup cherries (90 calories)

4. Turkey Wrap: 365 calories
Why it rules: Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind!
1 whole-wheat wrap: 130 calories
3 slices deli turkey: 90 calories
2 tablespoons hummus: 60 calories
1 tablespoon goat cheese: 60 calories
1 handful baby spinach: 5 calories
Side Snack: 9 Parmesan Garlic and Herb Pita Chips (140 calories)

5. Mediterranean Burger: 400 calories
Why it rules: Subbing turkey for the traditional beef saves some calories without sacrificing flavor.
1 whole-wheat bun: 90 calories
1 turkey burger patty: 140 calories
2 tablespoons feta cheese: 50 calories
2 slices tomato: 10 calories
1 round slice red onion: 5 calories
1 handful spinach: 5 calories
Side Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

6. Spiced Chickpea Pita: 350 calories
Why it rules: Try this spin on a traditional falafel sandwich without fried chickpeas.
1 whole-wheat pita: 80 calories
1/2 a chicken breast: 100 calories
1/4 cup chickpeas: 70 calories
1/4 cup Greek yogurt: 30 calories
1 sprinkle parsley: <1 calorie
1 sprinkle oregano: <1 calorie
Side Snack: 1 large peach (70 calories)

7. Spicy Black Bean Burrito: 365 calories
Why it rules: Black beans are an awesome source of fiber.
1 whole-wheat wrap: 130 calories
1/4 cup black beans: 60 calories
1/4 avocado, sliced: 60 calories
1/4 small red onion, sliced: 10 calories
1 teaspoon hot sauce: 5 calories
Side Snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)

8. Grilled Cheese With Tomato And Turkey: 345 calories
Why it rules: This healthier version of a grilled cheese has no butter and adds in turkey for extra protein!
2 slices whole-wheat bread: 180 calories
3 slices deli turkey: 90 calories
1 slice provolone: 70 calories
1 small spritz olive-oil spray (to grease pan panini press!): 5 calories
Side Snack: 1 small apple (60 calories)

9. Grilled Chicken And Cheese Sandwich: 395 calories
Why it rules: Low-fat mayo is a great swap for the full-fat version!
2 slices whole-wheat bread: 180 calories
1/2 a chicken breast, sliced: 100 calories
1 slice Swiss cheese: 70 calories
2 teaspoons low-fat mayo: 35 calories
2 slices tomato: 10 calories
1 leaf butter lettuce: 5 calories
Side Snack: 1/4 cucumber sliced with 2 tablespoons of hummus (75 calories)

10. Pizza Burger: 360 calories
Why it rules: Say so long cravings for greasy pizza thanks to this burger that’s also filled with protein.
1 whole-wheat bun: 90 calories
1 veggie burger patty: 100 calories
2 slices fresh mozzarella cheese: 140 calories
2 tablespoons marinara sauce: 40 calories
Side Snack: 1 orange (85 calories)

11. Veggie Sub: 380 calories
Why it rules: Get your daily serving of veggies and them some with this flavorful sandwich.
1 6-inch whole-wheat sub roll: 220 calories
2 tablespoons hummus: 60 calories
1/4 cucumber, sliced: 15 calories
1 small tomato, sliced: 10 calories
5 black olives, halved: 40 calories
1/2 carrot, shredded: 30 calories
1 handful alfalfa sprouts: 5 calories
Side Snack: 1 large handful of sweet potato chips (80 calories)

12. Curried Chicken Pita With Cranberries And Pear: 375 calories
Why it rules: No mayo (aka added fat and empty calories!) needed for this tasty chicken salad.
1 whole-wheat pita: 80 calories
1/2 a chicken breast, diced: 100 calories
1/4 cup non-fat Greek yogurt: 30 calories
2 tablespoons dried cranberries: 45 calories
1/2 pear, diced: 45
1 teaspoon honey mustard: 5 calories
1/2 teaspoon curry powder: <1 calorie
1 squeeze lemon juice: <1 calorie
Side Snack: The other half of the pear used in the salad! (45 calories)

13. Caesar Salmon Wrap: 364 calories
Why it rules: Light dressing and heart-healthy salmon make this a winning wrap.
1 whole-wheat pita: 80 calories
1 5oz.-can of salmon: 120 calories
2 tablespoons light Caesar dressing: 60 calories
1 tablespoon grated parmesan cheese: 25 calories
1 handful spinach: 5 calories
Side Snack: 1/4 cucumber sliced with 2 tablespoons of hummus (75 calories)

14. Egg, Tomato And Avocado Sandwich: 385 calories
Why it rules: This sandwich is leaner and green than a traditional bacon, egg and cheese. And delicious any time of day.
1 English muffin: 120 calories
1 large egg, fried: 75 calories
1 teaspoon olive oil: 40 calories
1/4 avocado, sliced: 60 calories
2 slices tomato: 10 calories
Side Snack: 1 medium-sized apple (80 calories)

15. Ham, Pear and Swiss Sandwich: 395 calories
Why it rules: Deli ham is leaner than its Christmas dinner version, but still packed with protein. Choose a low-sodium version for best results.
2 slices whole-wheat bread: 180 calories
3 slices deli ham: 100 calories
1 slice Swiss cheese: 70 calories
1/2 pear, sliced: 45
1 teaspoon honey mustard: 5 calories
Side Snack: 3/4 cup apple chips (80 calories)

16. TBLT: 375 calories
Why it rules: Turkey bacon is a leaner than regular bacon, but is still full of crispy deliciousness!
2 slices whole-wheat bread: 180 calories
3 slices turkey bacon: 130 calories
2 slices tomato: 10 calories
1 leaf Romaine lettuce, 5 calories
1 tablespoon low-fat mayo: 50 calories
Side Snack: Two pretzel rods with 1 tablespoon Dijon mustard (100 calories)

17. Roast Beef And Horseradish Sandwich: 385 calories
Why it rules: Impress your co-workers with this tasty lunch that’s full of calcium, too. (Thanks, mozzarella!)
2 slices whole-wheat bread: 180 calories
2 slices deli roast beef: 100 calories
1 thick slice fresh mozzarella cheese: 70 calories
1 tablespoon horseradish sauce: 30 calories
1 leaf Romaine lettuce: 5 calories
Side Snack: 1 large peach (70 calories)

18. Better AB&J: 390 calories
Why it rules: Almond butter is a great swap for peanut butter and contains 25 percent less saturated fat.
2 slices whole-wheat bread: 180 calories
2 tablespoons almond butter: 190 calories
1 tablespoon reduced-sugar jelly: 20 calories
Side Snack: 1/2 cup plain Greek yogurt with ¼ cup fresh blueberries (91 calories)

19. Tangy Shrimp And Avocado Wrap: 377 calories
Why it rules: Shrimp is a filling, low-calorie lunch option that tastes great with our beloved avocado.
1 whole-wheat wrap: 130 calories
6 pre-cooked shrimps, chopped: 42 calories
1/4 avocado, sliced: 60 calories
1/4 cucumber, sliced: 15 calories
1/4 cup Greek yogurt: 30 calories
1 squeeze lemon juice: <1 calorie
Garlic, salt, and pepper to taste
Side Snack: 8 mixed olives (100 calories)

Salads/Platters
20. Greek Pita Salad: 368 calories
Why it rules: Protein-packed chickpeas and naturally lower-fat feta spice up this salad.
1 cup romaine lettuce: 8 calories
1/2 whole-wheat pita, sliced: 40 calories
1/4 cup feta cheese: 100 calories
1/4 cup chickpeas: 70 calories
1/2 cucumber, sliced: 30 calories
1/4 small red onion, chopped: 10 calories
2 tablespoons Greek dressing: 110 calories
Side Snack: 10 baby carrots with 2 tablespoons hummus (100 calories)

21. Strawberry Spinach Salad: 382 calories
Why it rules: Strawberries are filled with antioxidants, and can sweeten up any salad!
1 cup spinach: 7 calories
1 cup strawberries, sliced: 50 calories
1 thick slice fresh mozzarella cheese: 70 calories
2 tablespoons pine nuts: 110 calories
1 cup broccoli: 30 calories
1 tablespoon olive oil: 110 calories
1 teaspoon balsamic vinegar: 5 calories
1 squeeze lemon juice: < 1 calorie
Side Snack: A 2-inch slice whole-grain baguette (140 calories)

22. Garden Pasta Salad: 395 calories
Why it rules: Whole-wheat pasta is a great substitute for the white version.
1/2 cup left-over whole wheat pasta: 110 calories
1/2 a chicken breast, sliced: 100 calories
1 thick slice fresh mozzarella cheese: 70 calories