Lunch Ideas

We created the following lunch ideas you can use as a basis for your own nutrient-rich meals. Combined with a healthy breakfast and dinner, they can help you meet the dietary guidelines set out by the USDA at MyPyramid.gov.

200-300 Calories

Tuna on Toast: Mix 3 ounces water-packed tuna with 1-1/2 tablespoons light mayonnaise. Spread on 2 slices toasted whole wheat bread and top with romaine lettuce and 2 slices tomato. Serve with a small orange.

Pita and Peanut Butter Surprise: Spread 1 tablespoon peanut butter inside a 4-inch whole wheat pita pocket and stuff with 1/2 cup sliced strawberries. Serve with 1 cup fat-free milk.

300-400 Calories

The Comfort Zone: Spread 2 slices whole wheat bread with 1-1/2 teaspoons butter. Make a sandwich with 2 ounces sliced reduced-fat cheese, such as smoked mozzarella, and grill. Serve with 1 cup tomato basil soup.

Dressed-Up Leftovers: Slice 3 ounces leftover grilled or roasted sirloin steak. Mix with 1 cup romaine lettuce, 1/2 cup cherry tomatoes and 2 tablespoons crumbled blue cheese. Drizzle with 2 tablespoons low-fat balsamic vinaigrette dressing.

400-500 Calories

Decision-Free Favorite: Place 3 ounces lean ham and 2 ounces low-fat Swiss cheese on a whole grain bun. Top with 2 tablespoons stone-ground mustard and romaine lettuce. Accompany with a small sliced apple.

Bistro Bite: Layer 3 ounces sliced lean roast beef on a sourdough roll and top with spicy arugula leaves and 2 tablespoons mashed avocado. Serve with 1 ounce sweet potato chips (about 10 chips).

Tip: To find your calorie needs based on your age, gender and activity level, go to MyPyramid.gov.