Healthy Lunch Options

Cut calories and keep the taste by changing up a little of what you eat for lunch!

Instead of a Hamburger

1 white bun- Approx. calories = 100

1 slice of cheese – Approx. calories= 100

2 tbsp. sauce with mayo- Approx. calories = 300

2 patties – Approx. calories 544

1 medium order of fries – Approx. calories 387

1 8 oz. Coke-Approx. calories 200

Total Approx. calories:  1631

Try a turkey or Chicken Burger

1 Turkey or Chicken Burger- Approx. calories = 150

no bun, ½ bun, or sprouted bread = approx. calories- 50

1 tsp. mustard- approx. calories = 0

1 leaf of lettuce- approx. calories = 0

2 slices of tomato- approx. calories = 3

3 slices of avocado- approx. calories = 20

Side Salad or  ½ cup fruit – approx. calories= 80

Water- approx. calories = 0

Total approx. calories:  303 calories

Instead of a Beef Burrito

1 flour tortilla- approx. calories = 200

½ cup shredded beef – approx. calories = 500

½ cup pinto beans – approx. calories = 100

1 cup rice – approx. calories = 200

½ cup melted cheese – approx. calories = 120

2 tbsp. sour cream – approx. calories = 100

2tbps. salsa- 20

2 handfuls of Tortilla Chips- 240

Total approx. calories:  1480

Try a Chicken or Veggie Burrito

1 whole wheat tortilla or spinach wrap – approx. calories = 100

1 skinless chicken breast- approx. calories = 60

½ cup black beans – approx. calories = 80

1 leaf of lettuce – approx. calories = 0

¼ cup chopped onions – approx. calories = 20

¼ cup peppers – approx. calories =  10

2 tbsp. salsa – approx. calories = 20

Total approx. calories:  290

Instead of a Caesar Salad

1 head of iceberg lettuce- approx. calories = 0

12-15 croutons- approx. calories = 200

4 tbsp. Caesar dressing- approx. calories = 500

Total approx. calories:  700

Try a Salad with Light Dressing

1 head of romaine or spinach – approx. calories = 7

¼ cup walnuts- approx. calories = 100

2 tbsp. of dried cranberries – approx. calories = 60

3 tbsp. light dressing – approx. calories = 100

Total approx. calories:  267