Lunch and Dinner Ideas

I mentioned in a previous post that it is extremely easy to get into a food ruts especially when you are working with unfamiliar foods. Below I have pictures, ingredient lists, and rough calories counts (variation occurs because fruits and veggies aren't all the exact same size).

Salmon Burger and Arugula Salad

For the Burger:

     -Arnolds multi-grain sandwich thin

     -Sea Queen salmon burger

     -1/8 cup spinach

     -2 slices of yellow onion

     -2 slices of tomato

For the Salad:

     -1.5 cups wild arugula

     -3 grape tomatoes (halved)

     -1/8 cup chopped onion

     -2 mushrooms (sliced)

     -tbsp light Italian dressing

Calorie Count:

     -272 calories

Grilled Chicken and Greek God Salad

For the Salad:

     -1 tbsp parsley (1.5 tbsp fresh)

     - 2 pitted kalamata olives

     -1/2-1 clove minced garlic

     -2 tbsp lemon juice

     -1/4 of a cucumber (chopped)

     -1/4 red bell pepper (chopped)

     -1/2 medium tomato (seeded and chopped)

     - 1/3 cup yellow onion (chopped)

     - 1/8 cup reduced-fat feta cheese

For the Chicken:

     -4oz grilled chicken breast

Calorie Count:

     -296 calories

Turkey and Ranch Wrap

For the Wrap:

     -1 whole wheat, fat-free tortilla shell (about 8 inches/medium)

     -1 thick slice of Swiss cheese

     -1/2 cup of spinach leaves

     -1 tbsp of fat-free ranch

     -2 oz of slices deli turkey

Side:

     -1.5 cups of steamed snap peas (dry)

Calorie Count:

     -434 calories

Fake-Out Meat Loaf

For the Meatloaf:

-2/3 cup old fashioned oats

-1/2 cup skim milk

-1 lb original veggie protein crumbles (I used the brand "Smart Ground" which you can find in the organic and gluten free section of Giant. You could also substitute this for lean veal or ground beef but if will be higher in fat and calories)

-1/2 chopped spinach leaves

-1/4 cup chopped onion

-2 large egg whites

-2 tsp Italian seasoning

-1 tsp Worcestershire sauce

-1 garlic clove (minced)

-1/2 tsp salt

-1/3 cup ketchup

Directions: Set oven to 350. Mix the milk and oats and let sit for a few minutes. Then add in all other ingredients except the ketchup. Place mixture in a bread pan and top with ketchup. Bake for 30 minutes. Makes 4 servings.

Sides:

-1 serving of asparagus (12 pieces)

-1 serving (3/4 cup) Trader Joe's Brand Garlic Potatoes with Parmesan Sauce (found in the frozen isle)

Calorie Count:

-meatloaf: 179 (224 with 96% lean ground beef)

-asparagus: 25

-potatoes: 160

-Total: 364 calories