Because it is such a busy time of year, we stop by fast food restaurants for lunch — and sometimes dinner — on the run, looking for quick, budget-friendly meals. By the first of the year, we are broke and in need of a diet.
This year, let’s do something different. By making a simple change, you can save money and calories. All it takes is a little planning.
The typical fast food lunch will cost around $8 with a side and drink. Multiply that by five days a week and you have spent $40 just on lunch. Multiply that by 11 weeks and now we are up to $440 in burgers, chicken fingers and fries!
To top it off, most of these lunches were found to have from around 750 calories to upward of 1,200 calories! That is a ridiculous amount of calories — not to mention all the chemicals that are in these foods. Most of us only need 1,400 to 1,800 calories a day!
Ideally, keep your lunches to 380 to 420 calories a day to keep the extra pounds away. Below are some ideas to help you decide what to make for lunch. These are not only healthier for you, but will also help keep your money in your pockets.
Pork BBQ Sandwiches
Serves 4
Total calories: 406
1. In a resealable bag, combine 1 pound of boneless pork tenderloin cut into 4 slices, 1 tablespoon of chopped chipotle chilies in adobo sauce and 1 cup reduced-sodium barbecue sauce (265 calories per 4-ounce pork tenderloin).
2. Refrigerate for 30 minutes.
3. Preheat the grill and toast 4 hamburger buns (120 calories each).
4. Spread the cut sides with 1 tablespoon barbecue sauce (21 calories).
5. Grill the pork for 5 minutes on each side, or until slightly charred and no longer pink in the center.
6. Thinly slice and pile onto the buns. Serves 4.
Smoked Turkey and Swiss Panini
Total calories: 395
1. Take 2 small slices of multigrain bread (140 calories).
2. Combine 1 tablespoon of unsalted butter (102 calories) and 1/2 teaspoon of Dijon mustard (2 calories).
3. Spread mixture on each slice of bread and place the bread, buttered side down, on a plate.
4. Top each slice with 3/4 teaspoon honey mustard (5 calories) and one slice Jarlsberg Lite cheese (102 calories per 2 slices).
5. Add 1 slice of turkey (26 calories) and thin apple slices (18 calories).
6. Close the sandwich and grill in a hot panini press or other two-sided grill until the bread is browned and crisp, and the cheese melted (about 3 minutes).
7. Serve immediately.
Tuna Salad on Toast
Total Calories: 421
1. At the deli counter, ask for two large slices of whole-wheat toast (160 calories).
2. Have the toast topped with 2/3 cups tuna salad with mayonnaise (253 calories).
3. Add 2 lettuce leaves (8 calories).
4. If there is too much tuna on the toast, ask for less or save the excess in a storage container.
For more tips on how to live a happier and healthier life during the holidays and throughout the year, visit GetHealthyLiveWell.org.