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Meal Plan Comparisons – Lunch – Healthier Choices

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

Lunch – Spa Menu

Instead of this…		 Calories Fat (g)
Grilled herb crusted salmon, 3 oz. 200 14
Caesar salad with dressing 386 31
French bread, 1 slice 69 1
Butter, 1 pat  36 4
Total 691 50

Try this…		 Calories Fat (g)
Steamed herb crusted salmon, 3 oz, with
mixed salad greens, asparagus, tomato
wedges and lightly steamed green beans		 164 6
Balsamic vinegar, 3 tbsp. 29 0
Toasted bread triangles, whole-wheat, 1 slice 70 1
Total 263 7

Total savings: 428 calories and 43 grams of fat

 

Lunch – Luxury Burger

Instead of this…		 Calories Fat (g)
Hamburger, regular ground beef, 4 oz.  320  34
Cheddar cheese slice, 1 oz. 114 9
Hamburger Bun, 1 each 123 2
Lettuce, 1 leaf 1 0
Tomato, 2 slices 8 0
Mayonnaise, regular, 1 tbsp. 100 11
Ketchup, 2 tbsp. 31 0
Yellow mustard, 2 tsp.  34 0
French fries, 4 oz. 160 4
Ketchup, 4 tbsp. 62 0
Total 953  60 

Try this…		 Calories Fat (g)
Portobello mushroom, 8 oz., grilled with
1 tsp. olive oil		 100 4
Whole-wheat hamburger bun, 1 each 114 2
Lettuce, 1 leaf 1 0
Tomato, 2 slices 8 0
Ketchup, 2 tbsp 31 0
Three bean salad, 1/2 cup 70 4
Side salad of mixed green, cherry tomatoes,
melon cubes, balsamic vinegar dressing (no
oil)		 64 0
Total  388 10

Total savings: 565 calories and 50 grams of fat

 

Lunch – Healthy Pasta

Instead of this…		 Calories Fat (g)
Pasta in meat sauce, 2 cups 604 20
Mixed salad greens, 1 cup 10 0
Italian dressing, 2 tbsp. 140 14
Bread, sourdough, 1 slice 69 1
Butter, 1 pat  36 4
Total 859 39

Try this…		 Calories Fat (g)
Pasta Primavera (Angel hair pasta with light
tomato basil sauce and steamed mixed
vegetables) 2 cups		 352 2
Mixed salad greens, 1 cup 10 0
Italian dressing, light, 2 tbsp. 32 3
Bread, sourdough, 1 slice 69 1
Total 463 6

Total savings: 396 calories and 33 grams of fat

 

Lunch – Veggie Sandwich

Instead of this…		 Calories Fat (g)
Corn chowder, 1 cup 175 7
Ciabatta sandwich roll, 1 each 340 4
Steamed vegetables, 1 cup, mixed with
2 tbsp. balsamic vinegar dressing		 127 0
     
Total 642 11

Try this…		 Calories Fat (g)
Chunky vegetable soup, 1 cup 122 4
French roll, 130 1.5
Steamed vegetables, 1 cup, mixed with
2 tbsp. balsamic vinegar dressing		 127 0
Total 379 5.5

Total savings: 263 calories and 5.5 grams of fat

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