In the middle of a workday, drive-throughs and pizza stands can
be more tempting than that coworker with the great glutes. Be
strong! You can still follow the eating plan no matter where you
are. Grilled chicken and chili are usually good options. In sit-down
situations, you can also order smartly without getting tripped up
by the quesadilla special. Some good combinations include a salad
with grilled chicken or salmon, vegetables, almonds or other nuts,
and a sprinkling of balsamic vinegar and olive oil. You can also order a piece of lean meat—either on whole-grain bread or by
itself—with a side of vegetables. Ask for salsa or a small side of
olive oil for dipping. If you bring your lunch or eat it at home,
these are some other options.
The I-Am-Not-Eating-Salad Salad
2 ounces grilled chicken
1 cup romaine lettuce
1 tomato, chopped
1 small green bell pepper, chopped
1 medium carrot, chopped
3 tablespoons Italian 94% fat-free
Italian dressing or
1 teaspoon of olive oil
1 tablespoon grated Parmesan
cheese
1 tablespoon ground flaxseed
Direction:
1. Chop the chicken into small pieces.
2. Mix all the ingredients together, and store in the fridge. Eat on multigrain
bread or by itself.
Makes 1 serving.
Calories per serving: 248; Protein: 16 g; Carbs: 33 g; Fat: 8 g;
Saturated fat: 2 g; Sodium: 875 mg; Fiber: 10 g
Guilt-Free BLT
3⁄4 tablespoon fat-free
mayonnaise
1 whole-wheat tortilla
2 slices turkey bacon, cooked
2 ounces roasted turkey breast,
diced
2 slices tomato
2 leaves lettuce
Direction:
1. Smear the mayo on the tortilla.
2. Line the middle of the tortilla with the bacon and top with turkey breast,
tomato, and lettuce.
3. Roll it tightly into a tube.
Makes 1 serving.
Calories per serving: 206; Protein: 17 g; Carbs: 26 g; Fat: 7 g;
Saturated fat: 2 g; Sodium: 1,270 mg; Fiber: 3 g
Guac and Roll
1 can (6 ounces) light oil-packed tuna
2⁄3 cup guacamole
1⁄4 cup chopped tomatoes
1 teaspoon lemon juice
1 tablespoon light mayonnaise
1 teaspoon ground flaxseed
2 6-inch whole-wheat hoagie rolls
Direction:
1. Combine the first six ingredients in a bowl and blend thoroughly with a fork.
2. Split the rolls in half, and fill each half with 1⁄4 cup of the mixture.
Makes 2 servings.
Calories per serving: 606; Protein: 36 g; Carbs: 58 g; Fat: 28 g; Saturated fat: 5 g; Sodium: 942 mg; Fiber: 13 g
Yo Soup forYou
1⁄2 pound chicken breast
1 cup chopped onion
1 teaspoon olive oil
2 cloves garlic, minced
6 cups low-sodium chicken stock
1 cup canned navy beans, drained
1⁄2 cup minced carrots
1 cup corn
1⁄2 cup canned peeled tomatoes
2 tablespoons chopped basil or parsley
1⁄4 teaspoon ground black pepper
Direction:
1. In a large saucepan over low heat, cook the chicken and onion in the oil for about 10 minutes, or until the onion is golden brown. Add the garlic and cook for 1 minute. 2. Add the stock, beans, and carrots. Bring to a boil. Add the corn and tomatoes (with juice). Cook for 15 minutes.
Makes 4 servings.
Calories per serving: 260; Protein: 27 g; Carbs: 30 g; Fat: 5 g; Saturated fat: 1 g; Sodium: 602 mg; Fiber: 6 g
Hot Tuna
1⁄2 cup chopped celery
1 onion, chopped
1⁄2 cup shredded, reduced-fat mozzarella cheese
1⁄2 cup reduced-fat cottage cheese
1 can (6 ounces) water-packed tuna, drained and flaked
1⁄4 cup reduced-fat mayonnaise
1 tablespoon lemon juice
3 whole-wheat English muffins, split in half
Direction:
1. Preheat your oven to 350°F. In a large nonstick skillet over low heat, cook the celery and onion until softened. Add the cheeses, tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough to warm it up. 2. Spread one-sixth of the mixture on each English muffin half. Put the muffin halves on a baking sheet, and bake for 10 minutes.
Makes 2 servings.
Calories per serving: 628; Protein: 50 g; Carbs: 54 g; Fat: 24 g; Saturated fat: 6 g; Sodium: 1,300 mg; Fiber: 8 g
