| 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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