When I was in the process of losing weight one of the first and most effective changes I made was to cut out business lunches. Eating in a restaurant at midday adds a lot of calories to your daily intake, and it can also slow you down in the afternoon: forget about finishing that report or sounding coherent on that 3 p.m. conference call! Now when I have to schedule a meeting, I make it for breakfast, mid morning, or after lunch. Here’s another suggestion, from a friend of mine, one of Manhattan’s busiest PR execs: she has meetings at the gym, on the treadmill! Don’t know if you wan to go that far, but why not try it with a willing colleague?
Once you’ve got your meetings moved away from noon to two p.m. time block, you can focus your lunchtime on a healthy, light meal that will provide plenty of energy. That means lean protein and vegetables in my book. Tuna, tofu, chicken or turkey breast, or eggs give you the long lasting kick your brain needs to take you productively through to dinnertime, and the fiber in veggies fills you up to keep your tummy happy too (you may even be able to resist the 4 p.m. cookie or birthday cake in the office kitchen). Here are five do-it-yourself lunches that will make “brown bagging” chic and simple.
Waldorf Chicken Pita
Serves 1
Calories: 342
This twist on the classic Waldorf Salad, which was made with mayonnaise, apples, walnuts and chickens, has been lightened up with fat free yogurt and stuffed into a pita. The walnuts add extra protein and nutrition, and the celery is fiber-rich and filling.
Ingredients:
½-cup of breast meat chicken, cubed
½-cup firm apple (like gala), cubed
¼-cup of celery, diced
1-tablespoon of walnuts, chopped
1-teaspoon raisins or dried cranberries
¼ cup fat free Greek yogurt
Salt and pepper to taste
½ a whole-wheat pita
Directions:
Combine all ingredients except pita in a bowl, and toss to combine so all ingredients are evenly coated with the yogurt. Fill the half pita. To keep it fresh until lunchtime, wrap the pita in wax paper and then in aluminum foil.
Egg, Tomato and Avocado Sandwich
Serves 1
Calories: 302
This summer-y sandwich is peppery and delicious. Squeeze the remaining avocado with lemon juice, wrap in plastic and add it to a dinner salad for two.
Ingredients
2 slices whole wheat bread
1/4 avocado
1 egg
1 small tomato
½-cup arugula, loosely packed
1 teaspoon Dijon mustard
Directions
Spread the mustard on both sides of bread. Lay the arugula down on one side of bread, on top f the mustard. Slice the avocado into 3 to 4 thin pieces and place on top of the arugula. Next, slice the egg and place on top of the avocado, then place thin slices of the tomato on top of the egg. Place the second slice of bread on top and cut in half diagonally. Wrap in wax paper and then in foil to keep the sandwich fresh until lunchtime.
Smoked Salmon Salad
Serves 1
Calories: 269 – with pumpernickel bread 369
Forget the bagel and have your lox over greens for a luscious lunch!
3-ounces smoked salmon, chopped roughly
3-cups arugula
1-tablespoon red onion, diced
1 small tomato (such as a plum tomato), chopped
1-teaspoon capers
1-teaspoon fresh dill, chopped
1-tablespoon olive oil
2-tablespoons fresh lemon juice
1-teaspoon Dijon mustard
Directions
Make the dressing by whisking the mustard and lemon juice together until blended, and then adding the olive oil in a thin stream, whisking until well blended. Toss the greens, tomatoes, onions, capers, dill and salmon in the dressing. Serve in a bowl with a slice of pumpernickel bread or a storage container for later.
Asian Turkey Platter
Serves 1
Calories: 300
This Asian-inspired dish is special enough to serve to a guest – just double the recipe if you’re having a friend in for lunch.
Ingredients
1-tablespoon soy sauce
1-tablespoon peanut butter
Water
3 ounces fresh turkey breast meat, shredded
1-green onion, chopped
1-small carrot, shredded
½-red pepper, sliced into thin strips
1-cup Napa cabbage, shredded
½ teaspoon red pepper flakes or to taste
Directions
Make the dressing by whisking the peanut butter and soy sauce together – you may need to add a little water (start with a teaspoonful) to create the consistency of a “creamy” dressing. Toss in the rest of the ingredients until everything is coated. Serve on a plate or store in a container.
Tofu Salad
Serves 1
Calories: 207
I know! I know! You don’t think you like tofu. Give this salad a try anyway – it’s very easy, really flavorful and good for you. And for those of us hitting our 40’s, adding soy to our diet makes good sense.
Ingredients
½-teaspoon vegetable oil
1-teaspoon chopped garlic
4-ounces tofu, drained and cubed
1 ½-tablespoon unsalted, roasted peanuts
1-tablespoon soy sauce
¼-cup cucumber, peeled and thinly sliced
1-tablespoon chili sauce
2-teaspoons limejuice
¼-cup fresh cilantro, chopped
Directions
Heat the vegetable oil over medium heat in a large frying pan. Cook garlic until fragrant, about 30 seconds, then stir in the tofu and peanuts; cook until the tofu has lightly browned, about 1 to 2 minutes. Add the soy sauce, and cook, stirring frequently, until absorbed by the tofu, about 1 minute. Remove from the heat and place in an airtight container, then refrigerate for at least an hour, or overnight.
Toss the sliced cucumbers together with the chili sauce, limejuice, and cilantro. Gently fold in the chilled tofu mixture and serve.
