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10 Body Building lunches.

23 March 2011 2 Comments

Cold Pasta with Tuna
• 1 cup elbow macaroni, cooked
• 2 ounces light, water-packed tuna, drained solids
• 2 tablespoons Spectrum Lite Canola Mayo
• 1 cup romaine lettuce
• 1 small green pepper
• 1 tomato
• 1 medium carrot
Attention, pasta lovers: Just boil up some macaroni, add everything but the oranges, and stick it in the refrigerator. Looks like salad, tastes like salad.Totals: 564 calories, 94.6 g carbohydrates, 26.5 g protein, 8.7 g fat
Macaroni
Tuna
Mayo
Lettuce
Pepper
Tomato
Carrot
Calories
194
62
62
10
23
31
28
Carbohydrates
39.7
0
2
1.3
4.8
5.7
6.2
Protein (g)
6.7
14.5
0
0.9
0.7
1
0.6
Fat (g)
0.9
0.5
6
0.1
0.1
0.4
0.1
Pizza with Side Salad
• 2 slices pepperoni pizza
• 1 cup romaine lettuce
• 1 tomato
• 1 small green pepper
• 1 medium carrot
• 1 tablespoon Hidden Valley Italian dressing, 94% fat-free
• 1 cup fat-free milk
As long as you can hold yourself to two slices, you can indulge your pizza passion without looking like a pizza pork. With this lunch, you even get a practically fat-free salad with Italian dressing.Totals: 570 calories, 72.3 g carbohydrates, 32.4 g protein, 16.2 g fat
Pizza
Lettuce
Tomato
Pepper
Carrot
Dressing
Milk
Calories
366
10
31
23
28
19
93
Carbohydrates
39.8
1.3
5.7
4.8
6.2
2.5
12
Protein (g)
20.2
0.9
1
0.7
0.6
0
9
Fat (g)
14
0.1
0.4
0.1
0.1
1
0.5
DIV Pizza Treat
• 1 Lender’s 2-ounce bagel
• 1 teaspoon Blue Bonnet soft margarine
• 2 tablespoons Ragu Old World Style Smooth Pasta Sauce
• 2 ounces Dorman’s reduced-fat, low-sodium cheese
• 2 tomato slices
• 1/4 small green pepper
• 2 large oranges
If you can’t head out for pizza but still have a hankering for one, prepare this pizzalike treat—you can even do it at work. Just spread a little margarine on a bagel, spread on the pasta sauce, cover it with cheese and tomato and pepper slices, and stick it in the microwave or toaster oven for 1 minute or less.Totals: 560 calories, 80.4 g carbohydrates, 28.3 g protein, 13.9 g fat
Bagel
Margarine
Sauce
Cheese
Tomato
Pepper
Oranges
Calories
153
33
21
152
5
6
190
Carbohydrates
30
0
3.1
2
0.9
1.2
43.2
Protein (g)
6
0
0.5
18
0.2
0.2
3.4
Fat (g)
1
3.7
0.7
8
0.1
0
0.4
Subway’s Cheesesteak Sandwich
• 1 Subway 6-inch steak and cheese hot
sub on whole-wheat bread
• 1 cup romaine lettuce
• 1 medium carrot
• 1 small green pepper
• 1 tomato
• 1 tablespoon Kraft Reduced-Calorie
Creamy Italian
• 1 large orange
As fast foods go, Subway’s 6-inch sandwiches are definitely on the lean side. If you know that you’re going to be on the road during your lunch hour, pack a salad made from the lettuce, tomato, pepper, and carrot, with dressing on the side and an orange, and order Subway’s sinful-sounding but low-fat 6-inch cheese-steak hot sub.Totals: 579 calories, 81 .6 g carbohydrates, 33.9 g protein, 12.9g fat
Sandwich
Lettuce
Carrot
Pepper
Tomato
Dressing
Oranges
Calories
370
10
28
23
31
22
95
Carbohydrates
41
1.3
6.2
4.8
5.7
1
21.6
Protein (g)
29
0.9
0.6
0.7
1
0
1.7
Fat (g)
10
0.1
0.1
0.1
0.4
2
0.2
Arby’s Roast Chicken Sandwich
• 1 Arby’s Deluxe Light Roast Chicken Sandwich
• 1 Arby’s Old Fashioned Noodle Soup
• 1/2 small serving french fries
• 1 small orange
While other customers are loading up on fat-filled entrées, you can munch your way through a sandwich, soup, and half an order of fries. Bring an orange from home for dessert.Totals: 585 calories, 79 g carbohydrates, 32.5 g protein, 15.5 g fat
Sandwich
Soup
French Fries
Orange
Calories
291
99
123
72
Carbohydrates (g)
33
14.8
14.9
16.3
Protein (g)
24
6
1.1
1.4
Fat (g)
7
1.8
6.6
0.1
Burger King’s Broiled Chicken Sandwich!
• 1 Burger King Broiler chicken
sandwich without mayo
• 1 Burger King garden salad without
dressing
• 1 Burger King Italian Dressing,
reduced-calorie
• 6 ounces orange juice
• 1 large apple
While other customers are clogging their arteries with double-beef Whoppers with cheese, you can enjoy a chicken sandwich and a garden salad. Bring an apple from home for dessert.Totals: 544 calories, 69.1 g carbohydrates, 28.9 g protein, 16.8g fat
Sandwich
Salad
Dressing
OJ
Apple
Calories
202
101
17
86
138
Carbohydrates (g)
7
8
3
18.8
32.3
Protein (g)
21
6
0
1.5
0.4
Fat (g)
10
50
0.5
0.5
0.8
Wendy’s Spicy Chicken Sandwich
• 1 Wendy’s Spicy Chicken Fillet
• 12 ounces cola
If you don’t want to follow Dave’s path to the heart surgeon, skip the burgers. Go for the spicy chicken sandwich, and wash it down with a cola.Totals: 573 calories, 81 .5 g carbohydrates, 28 g protein, 1 5 g fat
Sandwich
Cola
Calories
419
154
Carbohydrates (g)
43
38.5
Protein (g)
28
0
Fat (g)
15
0
Pizza Hut’s Veggie Lovers Pizza
• 2 medium-size slices Pizza Hut Thin ‘n’ Crispy Veggie Lovers Pizza
• 12 ounces cola
Just a whiff of Pizza Hut should be enough to make you shout “Danger, danger! Warning, warning!” Still, there’s one item on the menu that’s calorically safe: the Thin ‘n’ Crispy Veggie Lovers Pizza. The catch: You can only eat two slices, so you’ll either have to share the others or bring them home to Rover.Totals: 546 calories, 78.5 g carbohydrates, 22 g protein, 16 g fat
Pizza
Cola
Calories
392
154
Carbohydrates (g)
40
38.5
Protein (g)
22
0
Fat (g)
16
0

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2 Comments »

  • Body Building South Africa said:

    Great post, i will definetly use this !

  • admin said:

    I am happy you liked it, You have a nice web-site, can we do a banner or link exchange?

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