360' Diet

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Lunch Recipes

Healthy Lunch Recipes


Grilled Eggplant Panini
Ingredients


2 tablespoons  reduced-fat mayonnaise
2 tablespoons  chopped fresh basil
2 tablespoons  extra-virgin olive oil, divided
8 1/2-inch slices  eggplant, (about 1 small)
1/2 teaspoon  garlic salt
8 slices  whole-grain country bread
8 thin slices  fresh mozzarella cheese
1/3 cup  sliced jarred roasted red peppers
4 thin slices  red onion
Preparation

Preheat grill to medium-high.
2. Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
4. To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.
Turkey and Tomato Panini


Ingredients
3 tablespoons  reduced-fat mayonnaise
2 tablespoons  nonfat plain yogurt
2 tablespoons  shredded Parmesan cheese
2 tablespoons  chopped fresh basil
1 teaspoon  lemon juice
  Freshly ground pepper, to taste
8 slices  whole-wheat bread
8 ounces  thinly sliced reduced-sodium deli turkey
8   tomato slices
2 teaspoons  canola oil
Preparation
1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.
Peanut Tofu Wrap
Ingredients
1 tablespoon  store-bought Thai peanut sauce
1   8-inch whole-wheat flour tortilla
2 ounces  thinly sliced seasoned baked tofu
1/4 cup  sliced red bell pepper
8   thinly sliced snow peas
Preparation
1. Spread peanut sauce on the tortilla. Place tofu, peppers and snow peas in the center; fold the sides over the filling and roll up.

List of Healthy Sandwich Options
(Use Arnold no high fructose corn syrup whole wheat bread)

  • Turkey + hummus + roasted red bell peppers (jarred) + baby spinach. Roll in whole wheat tortilla.
  • Turkey + lowfat cheese + roasted red bell peppers (jarred) + avocado slices
  • Turkey pocket: Stuff a whole wheat pita pocket with turkey + cranberry sauce + diced celery.
  • BBQ Chicken Wrap: Fill whole wheat tortilla/wrap with chicken leftover from previous dinner (sliced) + BBQ sauce + (canned, no sugar added, drained) pineapple chunks. Roll up.
  • Lean roast beef + lowfat coleslaw (make with plain nonfat yogurt or fat free mayo) on rye bread.
  • Lean roast beef + grilled onions + horseradish on sourdough bread.
  • Lean roast beef + horseradish + sliced tomatoes + sliced cucumber on sourdough bread.
  • Black beans (canned, rinsed, drained) + salsa + diced mango (Tip: buy frozen mango cubes and thaw slightly before dicing). Serve rolled in whole wheat tortilla or stuffed in whole wheat pita pocket.
  • Hummus pocket: spread hummus in whole wheat pita pocket. Stuff with grilled vegetables (zucchini, onions, bell peppers, eggplant, etc.)
  • Lentils + reduced fat goat cheese + diced mango + baby spinach leaves. Serve wrapped in whole wheat tortilla.
  • English Muffin Veggie Sandwich: English muffin + cheese + avocado slices + cucumber slices + spinach leaves.
  • Tofu wrap: Prepared flavored tofu (Nasoya or White Wave are good brands) + shredded carrots + sprouts + cucumber. Roll in sprouted grain wrap (Ezekiel is a good brand).
  • Lowfat cheese + sliced avocado + sprouts + sliced tomato on multigrain bread.

Tabouli salad

Ingredients
2 large tomatoes, finely chopped
1/2 cup cracked wheat (burghul)
1/4 cup lemon juice
4 cups fresh parsley, chopped
1 cup fresh mint, chopped
1 small red onion, finely chopped
1/4 olive oil
  1. Place tomato, wheat, lemon juice in a bowl, and stand for 30 minutes, or until the wheat has softened.
  2. Add the rest of the ingredients, and toss to combine.
  3. eat with pita bread
Lunches under 400 calories!

BBQ Baja Burger
Ingredients
1 vegetarian burger
1 whole wheat bun
1 tablespoon BBQ sauce
1/4 avocado, thinly sliced
1/4 cup bean sprouts
4-ounce pineapple cup, in its own juice
Preparation
Cook burger in microwave according to package directions. Place on bun with BBQ sauce; top with avocado and sprouts. Eat with pineapple.

Tuna Wrap
Ingredients
3 ounces light tuna, drained
2 tablespoons fresh parsley, chopped
1/2 lemon, juiced
1 tablespoon olive oil
1/2 cup diced tomatoes
Dash of salt and pepper
2 whole-grain tortillas
1/2 cup baby spinach
Preparation
Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach

Chicken Club Panini
Ingredients
Lean Cuisine Chicken Club Panini
1 1/2 cups frozen vegetables (such as broccoli, cauliflower, carrots)
Preparation
Microwave Panini and vegetables according to package directions


Spicy Bean & Guacamole Burritos

Ingredients
1/2 cup canned low-fat refried beans
1/4 cup salsa
3 tablespoons prepared guacamole
1 cup shredded romaine lettuce
2 small (6-inch) whole-grain tortillas
1 cup red grapes
Preparation
Stir together beans and salsa. Microwave for 1 to 2 minutes. Place warm bean mixture, guacamole, and lettuce on tortillas and roll up. Serve with grapes on the side.

Grilled Cheese with Turkey & Tomato

Ingredients
2 slices whole-grain bread
1 slice cheddar cheese
2 ounces sliced turkey
1 slice tomato
Cooking spray
1/2 cup pea pods
2 tablespoons low-fat dressing
Preparation
Make sandwich with bread, cheese, turkey and tomato. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted. Serve with pea pods and dressing.



Recipies are from eatingwell.com
allrecipes.com, cookinglight.com.









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