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Healthy Lunch Options
Posted: Jan 25, 2010, 11:38 am


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
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