Timi Gustafson's Blog | The Healthy Diner - How to Eat Right and Still Have Fun Home Page of the Timi Gustafson R.D. Blog About Timi Gustafson R.D. Sign up for RSS Feed Become a Contributing Writer to this Blog Contact Us

Meal Plan Comparisons – Lunch – Home Made

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

Lunch – BLT Classic Sandwich

Instead of this…		 Calories Fat (g)
Bacon, 2 medium slices 252 26
Lettuce, 2 leaves 1 0
Tomato, Roma, 1/2 sliced 6 0
Mayonnaise, regular, 2 tbsp. 200 22
Bread, sourdough, 2 slices 138 2
Total 597 50

Try this…		 Calories Fat (g)
Turkey bacon, 2 slices 68 5
Lettuce, 2 leaves 1 0
Tomato, Roma, 1/2 sliced 6 0
Mayonnaise, low fat, 2 tbsp. 70 3
Bread, sourdough, 2 slices 138 2
Total 283 10

Total savings: 314 calories and 40 grams of fat

 

Lunch – Tuna Sandwich

Instead of this…		 Calories Fat (g)
Tuna packed in oil, 3 oz. 158 7
Mayonnaise, regular, 1 tbsp. 100 11
Lettuce, Iceberg, chopped, 1/2 cup 3 0
Tomato, Roma, 1 whole, sliced 13 0
Bread, sourdough, 2 slices 138 2
Total 412 20

Try this…		 Calories Fat (g)
Tuna packed in water, 3 oz. 99 1
Mayonnaise, low fat, 1 tbsp. 35 3
Lettuce, Iceberg, chopped, 1/2 cup 3 0
Tomato, Roma, 1 whole, sliced 13 5
Bread, sourdough, 2 slices 138 2
Total 288 11

Total savings: 124 calories and 9 grams of fat

  

Lunch – Soup n’ Salad

Instead of this…		 Calories Fat (g)
New England clam chowder, 1 cup 164 7
Greek salad: Traditional recipe
with regular vinaigrette dressing		 230 19
Garlic bread, 1 slice  160 10
Iced Tea, 2 cups  4  0 
Total 558   36

Try this…		 Calories Fat (g)
Chicken vegetable soup, 1 cup  75 3
Greek salad: Modified recipe with reduced
quantity of vinaigrette dressing		 150 12
French bread, 1 slice   69   1 
Iced tea, 2 cups  4   0 
Total 298 16 

Total savings: 260 calories and 20 grams of fat

 

Lunch – Pita Pocket Sandwich

Instead of this…		 Calories Fat (g)
Pita pocket: 150 1
  Avocado, 1/4 medium 81 8
  Cheese, Cheddar, shredded, 1/4 cup 114 9
  Iceberg lettuce, chopped, 1/4 cup 2  0 
  Tomato, chopped, 1/4 cup  9   1 
  Sprouts, 1/4 cup  2  0
  Vinaigrette, regular, 2 tbsp. 137  14 
Papaya, sliced, 1/2 medium 59  0
Total 554 33 

Try this…		 Calories Fat (g)
Pita pocket: 150 1
  Avocado, 1/4 medium 81 8
  Cheese, Cheddar, shredded, low fat, 1/4 cup 49   2 
  Iceberg lettuce, chopped, 1/4 cup  4   0 
  Tomato, chopped, 1/4 cup 9  1 
  Sprouts, 1/4 cup  2  0
  Vinaigrette, light, 2 tbsp. 35 0
Papaya, sliced, 1/2 medium 59  0
Total 389 12 

Total savings: 165 calories and 21 grams of fat

 

Leave a Comment