Eat-Clean Diet: 3 Healthy Lunch Ideas

With her revolutionary Eat-Clean Diet books, Tosca Reno paves the path for eating healthy with her amazing lunch ideas. You no longer need to throw a “so called” healthy frozen entree in the microwave or run out and grab a fast food salad. Reno’s quick and easy Eat-Clean Diet meal plans make lunch on the go a cinch. Before you head out the door, pack one of these 3 Eat-Clean Diet healthy lunches and you will enjoy dieting again. 

Roast Beef on Sourdough

Ready in 5 minutes. Makes 1 serving. 

1/2 tbsp. plain low-fat yogurt or Greek yogurt
1 ounce crumbled blue (Stilton) cheese
2 slices sourdough bread
4 ounces thinly sliced lean roast beef
1/4 cup fresh spinach
1/8 red onion, thinly sliced

  1. Mix together yogurt and cheese. Spread onto one slice of sourdough bread. Top with roast beef, spinach, onion and remaining slice of bread. 

Nutrients per serving:
Calories: 477, Total Fat: 21g, Saturated Fat: 5g, Trans Fat: 0g, Cholesterol: 92mg, Sodium: 472mg, Total Carbohydrates: 35g, Dietary Fiber: <o.5g, Sugars: 2g, Protein: 37g, Iron: 1mg. 

Protein-Packed Chicken and Brown Rice Wraps

Ready in 15 minutes. Makes 2 servings.

8 ounces cooked chicken breast, chopped
2/3 cup brown rice, cooked
1/2 cup carrots, grated
1/4 cup scallions, chopped
1/4 tsp. crushed red chili pepper
1 tbsp. olive oil
2 6-inch flour tortillas
1 cup romaine lettuce, shredded
1/2 tomato, chopped

  1. In a bowl, mix together first 6 ingredients. Set aside. 
  2. Stack tortillas between two damp paper towels and microwave on high for 30 seconds. 
  3. Line tortillas with lettuce and tomato and spoon in chicken mix. Roll up and cut. Serve warm. 

Nutrients per serving: 
Calories: 475, Total Fats: 14g, Saturated Fat: 3g, Trans Fat: 0g, Cholesterol: 95mg, Sodium: 320mg, Total Carbohydrates: 46g, Dietary Fiber: 4g, Sugar: 3g, Protein: 41g, Iron: 3mg. 

Spicy Asian Shrimp Salad in Lettuce Cups

Ready in 30 minutes. Makes 4 servings. 

1 lb. frozen jumbo shrimp
1/2 red pepper, thinly sliced
1/2 yellow pepper, thinly sliced
1 cup thinly sliced snap peas, on the bias
3 ounce jicama, thinly sliced
1/2 red onion, thinly sliced
3 ounce bean sprouts
3 ounce napa cabbage, thinly sliced
1 papaya, peeled, halved, seeded, and thinly sliced
1 cup grapefruit juice
1/4 cup lime juice
2 tbsp. olive oil
1 tsp. Asian garlic-chili sauce
1 head butter lettuce

  1. Place shrimp in a colander and let thaw under cold running water. Meanwhile, combine next 8 ingredients in a large bowl. 
  2. In a small bowl or measuring cup, combine grapefruit juice, lime juice, oil and garlic-chili sauce and whisk well to make dressing. Pour over salad and use butter lettuce leaves to serve. 

Nutrients per serving: 
Calories: 300, Total Fat: 9g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 172mg, Sodium: 209mg, Total Carbohydrates: 26g, Dietary Fiber: 6g, Sugar: 15g, Protein: 27g, Iron: 5mg.  

Plan Ahead

Remember that the best way to eat clean during lunch is to always plan ahead. If your mornings are hectic, make your lunch meals on the weekend or in large batches. Pack your lunch at night before you go to bed so that you can grab it before you head out the door in the morning. Knowing that you have a healthy lunch waiting for you in the fridge at work will help you avoid eating out or heading for the vending machine for snacks. 

 

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