Cheater's Diet: 5 Quick Lunch Ideas

Created by Dr. Paul Rivas, a weight loss specialist, the Cheater’s Diet is designed to promote low calorie eating during the week and allow for splurges on the weekend. Over the weekends, dieters are allowed to cheat but with control. This means that dieters are allowed to eat foods that they desire, but must exert portion control and moderation. While on the Cheater’s Diet, during the week individuals are advised to eat three small meals a day along with two snacks. Below are several quick lunch ideas for workweek meals.

Tuna Salad Sandwich

  • 4 oz tuna packed in water
  • 1 whole wheat pita
  • 1 tbsp fat free mayonnaise
  • ½ tsp mustard
  • 2 tomato slices
  • 1 lettuce leaf
  • 1 cup broccoli
  • 8 oz diet ice tea or water

For a packable lunch, mix together tuna, mayonnaise and mustard in a small bowl. Season with salt and pepper to taste. Stuff the pita with the tuna mixture, lettuce and tomato slices. Enjoy this sandwich with a side of steamed broccoli and a cup of iced tea.

Turkey Sandwich

  • 2 oz turkey breast or 99% fat free turkey deli meat
  • 1 whole wheat tortilla
  • ½ tbsp fat free mayonnaise
  • 1 tsp mustard
  • 1 lettuce leaf
  • 2 tomato slices
  • 1 cup bell pepper strips
  • 1 apple

Enjoy this portable lunch by spreading the tortilla with mayonnaise and mustard. Top tortilla with turkey, lettuce and tomato slices. Roll up. Enjoy this with a side of bell pepper strips and an apple.

Chicken Salad

  • 3 oz boneless, skinless chicken strips
  • 1 cup leafy green lettuce
  • ½ tbsp olive oil
  • ½ tbsp balsamic vinegar
  • 1 orange
  • 2 small low sugar cookies or 1 medium low sugar cookie

Simply top a bed of leafy greens with chicken, olive oil and vinegar. Season with salt and pepper, if desired. Enjoy with an orange and cookies.

Salmon Salad

  • 2 to 4 oz broiled salmon
  • 1 cup romaine lettuce or spinach
  • 1 ½ tbsp low fat, no sugar added salad dressing or ½ tbsp olive oil and ½ tbsp vinegar
  • 6 oz low fat or fat free yogurt, any flavor

Simply top a bed of lettuce with the broiled salmon. You can season the salmon with fresh lemon juice, salt and pepper. Enjoy this salad with prepared salad dressing or make your own from the olive oil and vinegar. On the side, have a container of yogurt for additional calcium and protein.

Chicken Taco

  • 1 tsp olive oil
  • 2 tbsp red onion, chopped
  • ½ garlic clove, minced
  • ¼ cup lettuce, shredded
  • ½ cup chopped tomatoes
  • ½ cup tomato sauce
  • 2 oz baked boneless, skinless chicken
  • 1 taco shell
  • 1 oz low fat cheddar cheese
  • 1 orange
  • 6 oz low fat or fat free yogurt, any flavor

In a small skillet, heat oil over medium heat. Add the onions and garlic and sauté for approximately 5 minutes or until soft. Add tomatoes and sauce and stir. Season with salt, pepper and hot sauce, if desired. Cook for 5 minutes, stirring occasionally. Add the chicken and cook until warmed throughout. Stuff chicken mixture into the taco shell and top with cheese and lettuce. Enjoy your taco with an orange and a container of yogurt.

Enjoy any of these quick lunch ideas during the workweek while on the Cheater’s Diet.


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