Sample Lunch Menu’s

Lunch Menus that Support Weight Loss

900 Calories

Turkey Chili

91%  fat free turkey (ground)       4.5oz

Onions                                                 1.5cup

Sweet green peppers                       1.5cup

Chili Powder                                     2tsp

Oregano                                              1tsp

Salt                                                      1tsp

Canned tomatoes                             1cup

Monterey Jack Cheese                    2oz

Kidney beans                                    1.5cup

Vegetable oil                              1tsp

Pear                                             1

870 Calories

2 Chicken Tacos

Broiled skinless chicken breast   4.5oz

Taco seasoning                                2tsp

Whole wheat tortilla                      2

Cheddar cheese                               2.5oz

Tomato                                              1.5cup

Onion                                                 1.5cup

Lettuce (shredded)                        1cup

Fat free sour cream                        1tbs

Avocado                                             1/4cup

825 Calorie

Chicken Fajita Pita

Skinless chicken breast               5oz

Bell pepper                                     1cup

Mushrooms                                     1cup

Chili Powder                                   1tbs

Lettuce                                             2leaves

Whole wheat pita bread               1

Cheddar Cheese                              1.5oz

Low-fat Yogurt                               1cup

650 Calorie

Tuna Sandwich

Canned tuna (in water)              4.5oz

Fat free mayo                                1.5tbs

Onion                                               1 1/4cup

Celery                                              1/4cup

Rye bread                                       2slices

Cheddar cheese                             1.5oz

Carrots                                            3/4cup

Low-fat oatmeal cookie               2 cookies

450 Calories

Roast beef sandwich

Deli roast beef                               3oz

Lettuce                                            2leaves

Tomato                                            1/4cup

Alfalfa sprout

500 Calories

Ham and Swiss Sandwich

Deli ham                                          4oz

Swiss cheese                                    1oz

Mustard                                           1tsp

Lettuce                                             2leaves

Tomato                                             1/4cup

Alfalfa sprouts                                1/2cup

Whole wheat bread                       2slices

Low fat yogurt                                6oz

490 Calories

Roast Beef Sandwich

Deli Roast Beef                               3oz

Lettuce                                             2leaves

Tomato                                            1/4cup

Alfalfa sprouts                               1/4cup

Mustard                                            2tsp

Rye bread                                         2slices

Banana                                              1med. Size

Low-fat Fruit Yogurt                     6oz

460 Calories

Turkey Sandwich

Deli turkey meat                              4oz

Lettuce                                               2leaves

Tomato                                              1/4cup

Onions                                                1/4cup

Mustard                                              2tsp

Pumpernickel bread                        2slices

Peanuts                                                 1/4cup

420 Calories

Tuna Melt

Canned tuna in water                         3.5oz

Fat free mayo                                        1tbs

Whole wheat English muffin               1

Tomato                                                    1/4oz

Sharp cheese                                          2oz

Tossed Green Salad                              1serving

Fat free salad dressing                         1tbs

Cantaloupe melon (cut cubed)          3/4cup

360 Calories

Tuna Pita

Whole wheat pita bread                    1

Light tuna in water                             3oz

Lettuce                                                   2leaves

Mustard                                                  2tbs

Low fat granola bar                             1

345 Calories

Veggie Sandwich

Rye bread                                              2slices

Chopped cucumber                            1/4cup

Tomato                                                  1/4cup

Lettuce                                                   2leaves

Alfalfa sprouts                                      1/4cup

Swiss cheese                                          1oz