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Meal Plan Comparisons – Lunch – Business

Posted by Timi Gustafson on May 5, 2009. Filed under: Eating Lighter & Smarter Leave a Comment

Lunch in the Conference Room

Instead of this…		 Calories Fat (g)
Chicken salad on a croissant 540 31
Mixed salad green, 1 cup 10 0
Italian dressing, 2 tbsp. 140 14
Chocolate chip cookie, 3 oz. 384 18
Apple, medium 80 0
Total 1154 63

Try this…		 Calories Fat (g)
Turkey sandwich on whole wheat bread 337 15
Mixed salad green, 1 cup 10 0
Italian dressing, light, 2 tbsp. 32 3
Fig Newtons®, 2 cookies 136 0
Apple, medium 80 0
Total 595 18

Total savings: 559 calories and 45 grams of fat

 

Lunch Out With a Client

Instead of this…		 Calories Fat (g)
Shrimp Salad:
  Shrimp, 6 large		 33 0
  Scallops, 6 large 121 2
  Crabmeat, 1/2 cup 120 1
  Mixed salad greens, 2 cups 18 0
  Mayonnaise herb dressing, 1/4 cup 400 45
Garlic bread, 1 slice 160 10
Coffee, black, 2 cups 10 0
Total 862 58

Try this…		 Calories Fat (g)
Shrimp Salad:
  Shrimp, 6 large		 33 0
  Scallops, 6 large 121 2
  Crabmeat, 1/2 cup 120 1
  Mixed salad greens, 2 cups 18 0
  Mayonnaise herb dressing, , low fat, 1/4 cup 139 11
Dinner roll, 1 small 105 2
Coffee, black, 2 cups 10 0
Total 546 16

Total savings: 316 calories and 42 grams of fat

 

Lunch on the Run – Subway® Take-Out

Instead of this…		 Calories Fat (g)
Subway®
Oven roasted chicken salad		 370 2.5
Salad dressing, Ranch, 2 oz. 320 35
Soda, cola, regular, 12 fl.oz 154 0
Total 844 37.5

Try this…		 Calories Fat (g)
Subway®
Oven roasted chicken salad		 370 2.5
Italian dressing, fat free, 2 oz. 35 0
Soda, cola, diet, 12 fl.oz 0 0
Total 405 2.5

Total savings: 439 calories and 35 grams of fat

 

Brown Bag Lunch

Instead of this…		 Calories Fat (g)
Grilled chicken breast, without skin, 3 oz. 140 3
Mixed salad greens, 2 cups 18 0
Mixed fresh vegetables, 1 cup 107 0
Italian Vinaigrette dressing, regular, 3 tbsp.   206 21
Dinner roll, 1 small 105 2
Apple, 1 medium 80 0
Snapple®, regular, 8 fl.oz 110 0
Total 766 26

Try this…		 Calories Fat (g)
Grilled chicken breast, without skin, 3 oz. 140 3
Mixed salad greens, 2 cups 18 0
Mixed fresh vegetables, 1 cup 107 0
Italian Vinaigrette dressing, light, 3 tbsp.  47 4
Dinner roll, 1 small 105 2
Apple, 1 medium 80 0
Snapple®, diet, 8 fl.oz 20 0
Total 517 9

Total savings: 249 calories and 17 grams of fat

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