Sure, they’re two different meals eaten at two different times of day. But when it comes to losing weight, lunch and dinner have more in common than you might think. If breakfast is all about kicking things off with a clean start, the goal of both your midday and evening meals is to keep that good momentum going. Which—we know—is often easier said than done, no matter how motivated you might be to slim down! But when you’ve got a strong lineup of good-for-you meals in your back pocket, along with smart strategies for minimizing surprises (and dealing with them when they do strike), you can make it happen. We’ll show you how.
Let’s be honest: When it comes to lunch and dinnertime, the clean-eating cards aren’t always stacked in your favor. The morning rush limits—or altogether erases—the time you have to pack a midday meal, which means you’re often stuck scrounging for sustenance at the closest sandwich shop or take-out joint. Or worse, you end up skipping out on eating altogether. Plus, both work obligations and social invitations tend to revolve around dining out—which usually means an endless stream of appetizers, alcohol, gigantic entrées, and desserts. The thought alone can be enough to make your stomach churn!
And when you do have the luxury of enjoying a quiet dinner at home? Chances are, you stumble in after work or activities with a growling belly and little idea of what you can throw together that’s fast, tasty, and reasonably good for you. And after you’re done eating, all you really want to do is crash on the couch for a little while before you go to sleep. As for packing a clean lunch for tomorrow? It’s pretty much the last thing on your mind—and understandably so. And that means there’s a good chance that you’ll end up repeating this whole cycle again the next day.
Still, that doesn’t mean you can’t reshuffle the deck to stack the odds in your favor. By taking steps to plan ahead and make meal prep as simple and straightforward as possible, you can set yourself up to eat clean lunches and dinners every day—and achieve your weight-loss goals.
You might have certain ideas about what counts as an appropriate lunch and what makes sense for dinner. But guess what? There’s no rule saying you have to have a sandwich or salad in the middle of the day and a piece of fish or chicken with vegetables at night.
As a matter of fact, losing that mind-set can make eating clean a lot more manageable. When you only have 15 minutes to get dinner on the table, assembling a simple salad or heating up a batch of soup might be more realistic than trying to turn out a protein and two sides from scratch. And when you do have the time to make a full entrée, it makes a heck of a lot more sense to save some of those leftovers for lunch the next day instead of spending more time brown bagging an entirely different meal. Get what we’re saying?
That’s why, in the name of ultimate clean-eating convenience, all of the meal ideas and recipes you’ll find here are designed to be eaten at lunch or dinner. So go ahead and bring leftover grilled salmon and asparagus to eat on your lunch break. (Preferably in the cafeteria or break room, or even outside. Whatever you do, don’t eat at your desk, if possible, since it’s tough to eat mindfully while you’re working!) Have a turkey wrap when you get home from work, if you don’t feel like cooking! It doesn’t matter if you flip-flop traditional lunch meals for dinner meals or vice versa, as long as you stick with the meals that are part of this plan. And you will, because they’re easy to make and delicious to eat.
Time to get down to the nitty-gritty. What are the secrets to eating clean lunches and dinners every day without tearing your hair out? They’re right here. To achieve maximum weight-loss success, review these guidelines and stick with them. They’ll help you get leaner, faster—and build healthy lunch and dinnertime habits that you can use for life.
•Cook at home as much as possible. We know, going out to eat is fun (not to mention convenient). But you’ll see greater success when you prep your meals at home, since the nutrient combinations in these recipes are designed to help maximize your metabolism and weight loss. If you do choose to dine out, be sure to review the rules for success at the end of this chapter. (For even more tips on eating clean while dining out, head back to Chapter 7.)
•Plan out your meals. Having a weekly menu for lunches and dinners means that your clean meals are already laid out. All you have to do is follow along! Follow one of the weekly guides, or use the template or an app to create your own delicious meals. Remember, having a plan doesn’t just mean that you’ll know what’s for lunch and dinner. It also helps you set the intention of eating clean lunches and dinners all week long. Think of it as your road map to clean-eating victory.
•Keep it simple—and interesting. Many fad diet plans ask you to make entirely different meals every single day. That might be fun for your taste buds, but it can be tough to actually find the time to do. Instead of planning a different lunch and dinner every single day, consider sticking with just three or four different meals. You’ll have enough variety to keep from getting bored, but you won’t end up driving yourself crazy with meal prep. Plus, getting familiar with the recipes means that they’re more likely to become part of your permanent clean-eating routine. And who doesn’t love a go-to meal?
•Think about repurposing a dinner into a lunch the next day. The recipes in this chapter were designed to be eaten for lunch or dinner, which helps make meal prep as simple as possible. So plan to double your dinner recipes and take the leftovers for lunch the next day. This is a huge time-saver—and you’ll never find yourself scrambling to pack a sandwich at 7:30 in the morning while you’re trying to run out the door.
•Do one soup or salad every day. Both deliver loads of vegetables, but more importantly, soups and salads both have a high water content, which means you can eat more for fewer calories. Start building the one-soup-or-salad-a-day habit now, and it’ll feel like second nature by the time you finish the plan and are ready to strike out on your own.
•Always have a fruit or vegetable. All of the meals in this chapter include a fruit or vegetable (or both). Don’t skip them! They fill you up for fewer calories than other foods and offer tons of nutrients. And, just as important, following the fruit or vegetable rule of thumb during the plan helps you build another good clean-eating habit that’ll help you stay lean for the long haul.
•Take notes on your meal. Same as with breakfast, folks! During your meal or afterward, pull out your preplanned menu and write down your thoughts. Do you need to make menu changes for next time? What were your hunger, energy, and stress levels like? These notes can serve as a record for what works and what doesn’t so you can troubleshoot and plan more efficiently in the future. Jot your notes directly on your weekly menu or write them in a separate notebook.
•Don’t skip meals. Even if you’re insanely busy. Even if you can’t pull together a picture-perfect meal because you’re at a restaurant or a cocktail party. Always eat lunch, and always eat dinner! Skipping meals will backfire by slowing down your metabolism and leaving you ravenous later on.
If you’ve tried to lose weight before and are still haunted by the memories of tasteless diet recipes or dull prepackaged meals, please accept our apologies. The recipes and meal ideas here are none of those things. Of course they have the right balance of proteins, complex carbs, and healthy fats—plus loads of vegetables and fruits that’ll kick your metabolism into high gear and turn you into a lean, fat-burning machine. But in terms of tastiness, they’re downright craveworthy. And they won’t leave you hungry again in 2 hours. Promise.
Find yourself nearing lunch or dinnertime without a plan—or the necessary ingredients? Don’t sweat it. You can always have breakfast, take two! Head back to Chapter 9, look through the breakfast options, and choose one that’s satisfying and easy to make. Cheddar, avocado, and tomato toast? Oatmeal with blueberries and walnuts? A fresh fruit smoothie? It’s your call!
Remember, sticking with the plan as much as possible will help you lose more weight. But if you have to dine out, the guidelines at the end of the chapter should act as your road map for picking a clean option.
Use these meals to build your lunch and dinner menus for the entire program. Find all of the full Eat Clean, Stay Lean recipes starting in Chapter 13. Clean and Simple recipes are meant to be looser, easy-assemble, mix-and-match sorts of meals, so you’ll find quick steps for making those right here. If a meal says to add something, such as a side dish or a piece of fruit, do so. If it doesn’t, you’re all set! It’s a complete meal as is.
Shop Clean Checklist: Canned or Boxed Fish, Shrimp, and Chicken
LOOK FOR:
•Plain and packed in water or in clean, natural sauces like olive oil, citrus, or tomato
•BPA-free cans, cartons, or vacuum-sealed bags
•For salmon: Wild salmon
•For tuna: Chunk light or sustainably caught albacore or skipjack
•For chicken: Preferably organic
EAT CLEAN, STAY LEAN PICKS:
•Wild Planet tuna, wild salmon, sardines, mackerel, yellowtail, shrimp, and organic roasted chicken breast
•Safe Catch tuna
•Vital Choice anchovies, sardines, and other wild fish
•Crown Prince baby clams, tuna, oysters, and sardines
•Valley Fresh organic white chicken
Eat Clean, Stay Lean Tuna and Cannellini Salad
Eat Clean, Stay Lean Creamy Chicken, Green Grape, and Farro Salad
Eat Clean, Stay Lean Hearty Chicken Panzanella
Eat Clean, Stay Lean Fiesta Quinoa with Shrimp
Clean and Simple Entrée Salad with Tuna, Veggies, and Fruit
Toss 2 cups mixed greens with ¼ cup shredded carrots; ½ cup diced tomatoes; 3 ounces flaked clean, water-packed tuna (drained); and ½ cup mandarin orange slices or sliced strawberries. Top with 1 tablespoon vinaigrette (or 1 teaspoon olive oil and 2 teaspoons balsamic vinegar).
½ cup fruit salad OR small piece of fruit (in addition to the fruit in the salad)
½ whole wheat pita, 1 corn tortilla (6 inches), OR 5 or 6 whole grain crackers
Eat Clean, Stay Lean Cuban Avocado and Pineapple Salad
4 ounces Clean and Simple Salmon or Chicken (or grilled leftovers from another dinner, or store-bought from a quality prepared foods deli counter)
1 piece fruit or ¾ cup berries (in addition to the fruit in the salad)
Shop Clean Checklist: Beans and Legumes
LOOK FOR:
•Less than 150 mg of sodium per serving (always drain and rinse beans before using to wash off excess)
•BPA-free cans or cartons
EAT CLEAN, STAY LEAN PICKS:
•Eden Organic
•Whole Foods Market 365 Everyday Value
•Trader Joe’s Wild Harvest
•Pacific
•Amy’s Organic Light in Sodium varieties
Eat Clean, Stay Lean Summer Roll Salad with Peanut Dipping Sauce
Eat Clean, Stay Lean Roasted Citrus-and-Herb Sweet Potatoes
Eat Clean, Stay Lean Roasted Broccoli with Chile and Lemon
Eat Clean, Stay Lean Cauliflower Rice Pilaf
Eat Clean, Stay Lean Peanut Butter Banana Blondie
A large orange or apple, or a medium banana
½ cup low-fat Greek yogurt with ¼ cup berries
Shop Clean Checklist: Boxed Crackers
LOOK FOR:
•At least 2 g of fiber and no more than 200 mg of sodium per serving
•A whole grain as the first ingredient (like “whole wheat”)
EAT CLEAN, STAY LEAN PICKS:
•Mary’s Gone Crackers (assorted varieties, all are gluten-free)
•Kashi Original 7 Grain Snack Crackers and Pita Crisps
•Doctor Kracker (assorted varieties)
•Van’s Simply Delicious The Perfect 10 Crackers (gluten-free)
•Wasa (assorted varieties)
•Kavli All Natural Whole Grain Crispbread and Hearty Thick Crispbread
•Finn Crisp (assorted varieties)
•Whole Foods Market 365 Everyday Value Woven Wheats
•Trader Joe’s Woven Wheats Wafers
WRAPS, TORTILLAS, AND SANDWICH-STYLE MEALS
Eat Clean, Stay Lean Turkey Cuban Wrap with Zesty Black Bean Salad
Eat Clean, Stay Lean Beef Scallion Roll-Ups
Eat Clean, Stay Lean Kale Quesadillas
Eat Clean, Stay Lean Slow Cooker BBQ Pulled Chicken Flatbreads
Clean and Simple Sliced Apple and Peanut Butter “Sandwich”
Core and slice a large apple crosswise into ½-inch-thick rings. Using the two largest rings as your “bread” slices, top one slice with 1½ tablespoons nut butter, and 2 tablespoons granola (either the Eat Clean, Stay Lean PB&J Granola or another clean variety, such as KIND clusters). Top your “sandwich” with the second large ring. Enjoy the rest of the apple rings on the side.
¾ cup low-fat milk
(or ½ cup whole milk) or milk alternative
8 carrot sticks
(1 large or 2 medium carrots, sliced) with ¼ cup hummus
Clean and Simple Stuffed Veggie Pitas
Toss 1 cup spinach or other salad greens with ⅛ cup shredded carrots, 1 tablespoon crumbled feta or goat cheese, 1 tablespoon chopped walnuts, ½ chopped fruit (such as pear, apple, or peach), and 2 tablespoons vinaigrette dressing. Stuff the mixture into half of a whole wheat pita.
¾ cup berries or piece of fruit
Eat Clean, Stay Lean Black Bean Sweet Potato Sherry Soup
Eat Clean, Stay Lean Shaved Salad
Eat Clean, Stay Lean Clean Coleslaw
Eat Clean, Stay Lean Roasted Broccoli with Chile and Lemon
Eat Clean, Stay Lean Cauliflower Rice Pilaf
Large piece of fruit or 1 cup mixed fruit
Shop Clean Checklist: Salad Dressings
LOOK FOR:
•Oil- and vinegar-based, not cream-based
•No more than 300 mg of sodium and 4 g of natural sugar per 2-tablespoon serving
•40 to 60 calories per 2-tablespoon serving
•Organic, when possible
EAT CLEAN, STAY LEAN PICKS:
•Annie’s Naturals Lite Gingerly Vinaigrette, Lite Italian, Lite Honey Mustard Vinaigrette, Lite Goddess, and Lite Raspberry Vinaigrette
•Bragg Organic Fat Free Hawaiian Dressing & Marinade and Organic Fat Free Braggberry Dressing & Marinade
•Newman’s Own Zesty Italian, Lite Italian, Sesame Ginger, Lite Balsamic Vinaigrette, Lite Caesar, Sun Dried Tomato Lite Vinaigrette
Eat Clean, Stay Lean Hearty Lentil Mushroom Soup
Eat Clean, Stay Lean Shaved Salad
Eat Clean, Stay Lean Roasted Broccoli with Chile and Lemon
Eat Clean, Stay Lean Cauliflower Rice Pilaf
¾ cup low-fat Greek yogurt
Eat Clean, Stay Lean White Gazpacho with Grapes and Almonds
Eat Clean, Stay Lean Summer Roll Salad with Peanut Dipping Sauce
Eat Clean, Stay Lean Cuban Avocado and Pineapple Salad
1½ cups clean canned or boxed organic, low-sodium soup, like lentil vegetable, split pea, or minestrone, OR 1 cup chili
1½ cups clean canned or boxed bean-, poultry-, or fish-based soup OR 1 cup chili
¾ cup low-fat Greek yogurt and ½ cup berries
1 apple or orange and 5 walnut halves, 8 almonds, or 15 pistachios
2 tablespoons dried cherries or raisins and 5 walnuts halves, 8 almonds, or 15 pistachios
Small side salad: 1 cup greens with 5 cherry tomatoes, ¼ cup grated carrot, and 1½ tablespoons vinaigrette (2 teaspoons extra-virgin olive oil mixed with 1 to 2 teaspoons balsamic vinegar or fresh lemon or lime juice)
Vive la (Homemade) Vinaigrette!
It’s perfectly fine to buy a clean bottled salad dressing. But making your own vinaigrette is a cinch—and the result is worlds fresher and tastier than what you’d get from the store. To make your own, just combine I part oil, I to 2 parts vinegar or freshly squeezed citrus juice, and fresh or dried herbs or spices (to taste) in a jar, and shake well to combine. Here are a few fantastic flavor combos for you to try.
•Extra-virgin olive oil + balsamic vinegar + fresh chopped basil + Italian seasoning blend
•Extra-virgin olive oil + red wine vinegar + dried oregano
•Organic canola oil + rice wine vinegar + sesame seeds + fresh chopped scallions
•Avocado oil + freshly squeezed lime juice + chili powder
•Organic canola oil + freshly squeezed orange juice + fresh grated ginger
•Avocado oil + white balsamic vinegar + cumin + black pepper
•Extra-virgin olive oil + balsamic vinegar + garlic powder + thyme
Eat Clean, Stay Lean Slow Cooker BBQ Pulled Chicken Flatbreads
Eat Clean, Stay Lean Florentine Chicken Meatballs with Spaghetti Squash and Salsa Cruda
Eat Clean, Stay Lean Chickpea Curry–Stuffed Squash
Eat Clean, Stay Lean Maple Mustard Glazed Pork Tenderloin with Roasted Vegetables and Apples
Eat Clean, Stay Lean Israeli Couscous Salad with Salmon
Eat Clean, Stay Lean Shrimp Scampi over Garlicky Greens
½ baked sweet potato
Eat Clean, Stay Lean Honey-Glazed Radishes
Eat Clean, Stay Lean Cauliflower Rice Pilaf
Eat Clean, Stay Lean Turkey Roulade
Shop Clean Checklist: Boxed or Canned Soups and Chilis
LOOK FOR:
•BPA-free cans, cartons, or cups
•Higher protein bean-, lentil-, meat-, or poultry-based soups for meals; simple broth-based soups for sides and snacks
•250 to 325 calories per serving for meals, 100 to 175 calories per serving for snacks
•Less than 2 g of saturated fat per serving
•Low sodium, light in sodium, no salt added (less than 480 mg sodium per serving is a good goal; less than 350 mg sodium per serving is ideal)
EAT CLEAN, STAY LEAN PICKS:
•Amy’s Light in Sodium Organic Soups: Lentil, Butternut Squash, Lentil Vegetable, Minestrone, Chunky Tomato Bisque, and Split Pea
•Healthy Valley Organic, No Salt Added Soups: Chicken Noodle, Lentil, Tomato, Mushroom Barley, Split Pea, Vegetable, Minestrone, Potato Leek, and Chicken Rice
•Amy’s Light in Sodium Organic Chili: Medium and Spicy
•Imagine Organic Light in Sodium soups: Creamy Butternut Squash, Creamy Garden Tomato, and Creamy Harvest Corn
•Dr. McDougall’s Lower Sodium soups: Split Pea, Lentil, and Garden Vegetable
•Frontier Soups mixes: chicken noodle, tortilla, potato leek, tomato basil, and red pepper corn chowder (substitute milk where directions indicate cream)
1 cup steamed broccoli with lemon
1 cup steamed spinach
Clean and Simple Fish, Poultry, or Lean Meat
Marinate 5 to 6 ounces (raw weight) fish, chicken, turkey, or lean meat. (See “Marinate This,” below.) Grill, bake, or broil until desired doneness.
Eat Clean, Stay Lean Clean Coleslaw
Eat Clean, Stay Lean Honey-Glazed Radishes
Eat Clean, Stay Lean Roasted Citrus-and-Herb Sweet Potatoes
Eat Clean, Stay Lean Roasted Broccoli with Chile and Lemon
Eat Clean, Stay Lean Cauliflower Rice Pilaf
Eat Clean, Stay Lean Cuban Avocado and Pineapple Salad
Marinate This
Firing up the grill or broiler? Whip up a clean, flavor-packed marinade with this simple formula. It makes enough for a pound of chicken, fish, beef, vegetables, or whatever.
•6 tablespoons freshly squeezed citrus juice, such as orange, lemon, or lime
•1½ tablespoons clean oil, such as olive, avocado, or organic canola
•2 tablespoons chopped fresh herbs (or I tablespoon dried herbs or spices), such as:
•Italian seasoning
•Garlic powder + cinnamon + ginger
•Rosemary + thyme + oregano + garlic powder
•Smoked paprika + garlic powder + thyme + black pepper
Clean and Simple Salmon with Yogurt Dill Sauce
Grill a 5-ounce (raw weight) salmon filet. Whisk 3 tablespoons nonfat plain yogurt with 1 teaspoon fresh minced dill (½ teaspoon dried) and ¼ to ½ teaspoon horseradish. Top the salmon with sauce.
⅔ cup cooked brown rice
1 cup steamed broccoli with lemon
¾ cup berries with ½ cup low-fat yogurt OR one Eat Clean, Stay Lean Peanut Butter Banana Blondie
Herbs and spices are some of the easiest, most delicious ingredients you can use to liven up simple protein, vegetable, or grain dishes. And with loads of beneficial phytonutrients and practically zero calories, they’re also some of the cleanest! Consider giving these globally inspired flavor combos a go.
Asian
• Chinese five-spice: Star anise, peppercorns, cloves, fennel, cinnamon, and coriander seeds (optional, to make it 6)
• Fresh or ground ginger, sesame seeds, and dried onions or fresh scallions
Indian
• Curry powder: Turmeric, ginger, coriander, and cumin
• Garam masala: Cinnamon, cardamom, and cumin
Italian or Mediterranean
• Oregano, thyme, rosemary, parsley, and garlic
• Cumin, cinnamon, paprika, coriander, cloves, and black pepper
Mexican, Latin America, or Caribbean
• Cumin, oregano, and chili powder
• Jerk spice blend: Thyme, cinnamon, garlic powder, allspice, and ground red and black pepper
Clean and Simple Tofu Veggie Stir-Fry
Sauté ½ cup sliced white onion, 1 teaspoon fresh crushed garlic, and 3 ounces cubed firm organic tofu* in 2 teaspoons olive oil or organic canola oil. Add 2 cups cut, nonstarchy vegetables (such as asparagus, zucchini, green or red bell peppers, broccoli, tomato, spinach, or snow peas) and ¼ cup water. Cook 4 to 6 minutes, until the tofu is golden and the vegetables are crisp-tender.
½ cup whole wheat couscous or brown rice
Eat Clean, Stay Lean Broccoli Leek Soup OR Tomato Basil or Sherry Mushroom Soup OR Eat Clean, Stay Lean Roasted Strawberries with Dark Chocolate Sauce
*For firmer, chewier tofu, freeze and defrost it before cubing and sautéing, if you have time.
Clean and Simple Pasta Primavera
Steam 1 medium carrot, thinly sliced; 1 rib celery, thinly sliced; ¼ red bell pepper, thinly sliced; and ¼ cup snow peas. Toss with ¾ cup clean marinara sauce (warmed), ½ cup cooked whole wheat or gluten-free penne or ziti, 1 teaspoon fresh chopped basil, and 2 teaspoons freshly grated Parmesan cheese.
1 cup salad greens and mixed veggies with 1 tablespoon vinaigrette
Shop Clean Checklist: Tomatoes, Sauces, and Salsas
LOOK FOR:
•BPA-free cans or cartons, or glass jars
•Less than 60 calories and 300 mg of sodium per ½-cup serving for tomatoes and sauce; less than 15 calories and 200 mg of sodium per 2-tablespoon serving for salsa
•Less than 6 g natural sugar per serving (and preferably no sugar added)
EAT CLEAN, STAY LEAN PICKS:
PASTA SAUCE
•Organico Bello Tomato Basil, Kale Tomato Basil, Marinara, and Spicy Marinara
•Muir Glen Organic Cabernet Marinara, Tomato Basil, Portobello Mushroom, and Italian Herb
•Sprouts No Salt Added Marinara
TOMATOES
•Muir Glen Organic (assorted varieties)
•Full Circle Organic Diced Tomatoes, No Salt
•Hunt’s No Salt Added Tomato Sauce, Diced, or Stewed Tomatoes
•S&W Premium Tomatoes, Diced with No Salt Added
SALSA
•Amy’s Black Bean and Corn and Medium
•Muir Glen Organic (assorted varieties)
•Newman’s Own Mild
•Frontera Gourmet Mexican Tomatillo, Mango Key Lime, and Chipotle
•La Victoria Salsa in Thick ’n Chunky and Salsa Victoria
Clean and Simple Beans and Rice
In a bowl, assemble ½ cup cooked brown rice with ½ cup low-sodium, BPA-free canned black beans (drained, rinsed, and warmed); ¼ teaspoon cumin; ⅛ avocado, diced; ¾ cup chopped lettuce; and ½ cup diced tomato. Top with 3 tablespoons clean chunky salsa.
One 5- or 6-inch corn tortilla, cut into wedges and toasted
1 apple or ¾ cup berries
Clean and Simple Frozen Entrées
Frozen entrée that meets the Shop Clean criteria below
1 apple, 10 carrot sticks, 1 cup salad greens, ¾ cup berries
LOOK FOR:
•300 to 400 calories, 10 to 25 g of protein, and at least 5 g of fiber per serving
•Less than 600 mg of sodium per serving
•Made with clean, whole foods like whole grains, lean proteins, vegetables, and fruit and free of ingredients that you wouldn’t add to a recipe if you were making it at home
EAT CLEAN, STAY LEAN PICKS:
•Kashi entrées
•Luvo entrées and breakfasts
•Amy’s regular and gluten-free entrées
•Evol Single Serve Meals
•Tandoor Chef entrées
•Saffron Road frozen entrées
Whether you’re picking something up at the deli or grocery store for a fast lunch or are headed to a restaurant for dinner (or the other way around!), you can still make clean choices. Remember, in order to lose the maximum amount of weight while you’re following the plan, it’s worth cooking as many of your meals at home as possible. But if and when that just can’t happen, these guidelines can help.
At delis, grab-and-go spots, or grocery stores with prepared foods . . . Pick a whole grain carbohydrate, a simple protein, and two servings of vegetables or a serving of vegetables and a serving of fruit. Steer clear of premade salads with cheese or mayonnaise, not because they’re bad, but because you can’t control how much cheese or mayo went into them.
TRY THESE:
• A small (tennis ball–size) baked sweet potato with ¼ pound grilled salmon and 1 cup of spinach salad with vegetables
• A small turkey wrap on a 5-inch whole grain tortilla and 1 cup of berries or other fruit
• ½ cup of quinoa salad with ¼ pound grilled chicken and 1 cup of steamed broccoli
• ½ cup of wild rice salad with ¼ pound sliced roast turkey and 1 cup of diced Greek salad (cucumbers, tomatoes, and feta)
• ¾ cup of roasted potatoes (about 3 small) with 3 ounces of teriyaki tofu and 1 cup of kale and apple salad
At restaurants . . . Enjoy a grilled or baked protein (such as fish, chicken, lean meat, or beans) with two servings of vegetables and a serving of fruit (or three servings of vegetables and no fruit). And pass on the starchy carbs, including bread, pasta, rice, other grains, or potatoes.
TRY THESE:
• Grilled chicken or fish with a small green salad, steamed broccoli, and a bowl of fresh berries
• Entrée salad with greens, vegetables, and flaked chunk light tuna, with a sliced orange
• Jumbo shrimp cocktail with a mixed greens and vegetables salad and a poached pear
• Mussels (cooked in broth) with a mixed greens and strawberry salad
• Grilled salmon with steamed spinach and a bowl of fresh berries
• Three pieces of sashimi with miso soup, seaweed salad, and a sliced orange
Everywhere . . . Always be portion smart. Remember, too much of any foods—even clean ones—can stall your weight loss. And whether you’re picking up a sandwich at the corner store or ordering an entrée at a fancy steakhouse, chances are you’ll be getting way more food than you need. To keep your meal the right size (instead of oversize), use these simple guidelines to eyeball your servings. Push the rest to the side of your plate and take it home for tomorrow!
•A serving of protein (3 to 4 ounces) or beans (¾ cup) = the size of your palm or smartphone
•A serving of vegetables = the size of your fist
•A serving of fruit = the size of your fist
•A serving of whole grains or a sweet potato = the size of a tennis ball
•A serving of whole grain bread or pita = ½ of an 8-inch pita or an 80- to 100-calorie slice
Putting It All Together
1 Plan ahead—and keep it simple. Like with breakfast, mapping out your lunches and dinners in advance ensures that you will always have a clean meal on the horizon. And while you might enjoy making more elaborate meals when you have the time, don’t feel pressured to churn out fancy dishes on a regular basis. When you aim for simple, you’ll be more likely to succeed.
2 Don’t be afraid of leftovers. It’s a great idea to save some of tonight’s dinner for tomorrow’s lunch, or vice versa. Letting your meals do double duty saves time on meal prep, so you’re more likely to always have a clean option ready to eat when you need it.
3 Learn how to roll with the punches. Whether it’s a social invitation or just a matter of not having the time or energy to cook, at some point, dining out happens. When it does, be prepared to make a clean choice that supports your weight-loss efforts so you finish your meal feeling great.