5 Factor Diet: 5 Delicious Lunch Ideas

When eating 5 meals a day, you have to keep it interesting—these 5 Factor Diet Lunch Ideas will keep you satisfied.

The 5 Factor Diet is all about simplicity: Dieters eat 5 meals a day, each containing no more than 5 main ingredients and prepared in 5 minutes. Each meal is balanced to include lean protein, low glycemic-index (GI) carbohydrates, fiber, healthy plant fats and a sugar-free beverage. Exercise is a critical part and individuals must exercise for 25 minutes, 5 days a week. Lunch is the hardest meal to eat at home, so prepare these five options ahead of time if you know you’re going to be away from the kitchen.

Mediterranean Pizza

Place a low-carbohydrate, high-fiber wrap (about 100-calories) on a toaster oven safe dish and spread 2 tsp. of olive oil on top. Thinly slice one small tomato and lay wheels on top of oiled tortilla. Sprinkle with a small amount of salt, pepper, onion and garlic powder, dried basil and a pinch of dried oregano. Spread 1/3 cup fat-free of low-fat feta cheese across the top of pizza and distribute vegetarian pepperoni slices evenly. Bake in the toaster oven until cheese has melted. Enjoy with a club soda with lime.

Sweet Potato French-Fry Nachos

Chop a sweet potato into strips. Heat 1 Tbsp. canola oil in a frying pan and fry potatoes with a touch of salt and pepper. Place the potato slices on an oven-safe pan and top with ¼ cup low-fat or fat-free shredded Mexican cheese, ½ cup drained black beans and ½ cup sugar-free, fat-free salsa. Bake in the oven until all items are hot and cheese is melted. Squeeze fresh lemon juice into a glass of sparkling water and sprinkle some sweetener in for a bubbly lemonade.

Portobello Turkey Melt

In a non-stick pan, cook one Portobello mushroom cap in 1 tsp. of olive oil. Spread fat-free thousand island salad dressing on two slices of high-fiber pumpernickel bread. Place the mushroom on one slice of bread and two slices of lean deli turkey and a slice fat-free or low-fat Swiss cheese on the other. Heat in the toaster oven until cheese is melted. Fold sandwich together and cut diagonally. Eat with a glass of sparkling water.

Tuna Tacos

Heat up two low-carbohydrate, high-fiber taco sized tortillas in a non-stick frying pan or toaster. Drain a can of water-packed tuna and flake into a bowl. Mix with one finely chopped tomato and season with pepper, onion powder and garlic powder. Place tuna mixture on warmed tortillas and top with shredded romaine and fat-free or low-fat shredded cheese. Wash it down a a diet soda or glass of water.

Chicken and Bean Chili

In a small sauce pan combine ¼ cup black beans, ¼ cup pinto beans, ½ can water-packed, drained chicken, two finely chopped tomatoes and one cup of fat-free chicken broth. Season with 1 to 2 Tbsp. taco seasoning and sprinkle fresh cilantro on top. Cool your palette with a refreshing glass of water infused with slices of cucumber.


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