Are you at home when you eat? At work? Are you talking about making something to take to work...or what restaurants to go to for a healthy lunch?

I know this is obsessed, but today I took time to document all the portion sizes, calories and fat in everything that I bought at the grocery store (Trader Joe's). I'm counting calories, can you tell?

I can tell you exactly what I had today because I put the information in my journal! To lose weight, I try to stay at 1200 calories. Maintain is more. So on a diet, I usually eat 300 calories at breakfast, 300 at lunch and 600 at dinner (because that's when I'm eating with others). I also watch the grams of fat very closely.

More information about where you are when you have lunch will help give some recommendations.

Cameron

Plan ahead!

If you eat lunch at work, plan and shop for several lunches when you shop for your other meals.

If you go home to eat lunch, plan on having soup, salads, sandwich makings, baked potato, lots of vegetables and fruit, "planned-overs" from cooking on the weekend.

Try not to go out for lunch if at all possible. Fast food is the enemy and eating out too much can be expensive.

Some ideas:

Macaroni Salad
3/4 cup uncooked elbow pasta - cook in boiling water
6 oz. can tuna in water, drain
2 TB low fat mayonnaise or 1 TB regular mayonnaise
chopped bell pepper, onion, celery
grated carrot
small amount of sweet pickle relish or any amount of chopped dill pickles or dill relish

Mix all together, chill. Makes 2 servings.

Shredded Chicken Salad - South Beach Diet Recipe (phase 1)
2 boneless skinless chicken breasts, poached in water
1 head iceberg or green leaf lettuce, shredded
2 red bell peppers, cut into strips
3 green onions, sliced
1 cucumber, quartered lengthwise and sliced thinly

Shred cooked chicken breasts. Combine all. Toss with a peanut vinaigrette dressing and 2 TB chopped peanuts.
Serves 3-4

Soups from Progresso: 1 cup
Clam Chowder
Grilled Steak Soup
Hearty Black Bean Soup

Fish Stick Tacos - baked fish sticks (2 per taco), serve on a small flour tortilla with slaw (vinaigrette dressing), chopped tomatoes, chopped green onion

"Treat" yourself to grape tomatoes, red bell peppers, English cucumbers, and other wonderful but pricey vegetables.

When I was single lunch was my big meal of the day and I packed my lunch almost every day. Being that I am not a morning person I made my lunch the night before this way I could take my time and pack a good, healthy lunch ie: soup, tossed salad and so on. Also I liked to pack some things I could munch on throughout the afternoon and found baby carrots or a quartered boiled egg were perfect.

Michelle

It's according to the type of work you do , your activity !
When I was younger, I could eat 5 Subs for lunch and never gain weight.
Mostly because of the Physical activity involved in Construction work.
And also I was younger and more active.
I started to gain weight as I got older.

Then I heard of a College Study about the digestive system.
It stated that you absorb most of Calories in the morning
after the elimination cycle. So it was suggested to eat fruit in the morning.
Eat a good lunch , according to your physical activity.
This will give you enough energy to take you thru the day. Then eat a light supper.
The worst thing was to eat a lot of snacks at bedtime.

It sounded good, so I tried it. I lost 20 pounds in 1 Month
I should add, I bought a small booklet, that listed all the calories.
and tried to stay within the amount of Calories I needed to lose weight.
but you also have to eat the right foods for good nutrition.
What is your concern. Eating right? Dieting, weight loss.
Tell us more.
Lou

Blueiris -- I have the same situation. I buy lunch in the cafeteria at work every day. They do have some good choices, including a salad bar, but the menu is very repetitive. I also wait until I'm starving to eat so all my resolve goes out the window.

I'm also a human vacuum cleaner when I get home from work. I find my best defense is to have food ready to eat when I walk in the door to help me from picking at junk while I prepare dinner. I used to keep apples in the car and eat one on the way home to stave off the hunger.

I also sit at a desk most of the day and my job requires taking people to lunch. I also go to a lot of meetings where the usual bagels, muffins and donuts are provided. Ugh!

Lou, your plan looks like one that might work for me. I think the overeating in the evening and the lack of exercise are what's killing me.

oh Lou, I'm always battling the weight issue, but more importantly I want to get in the habit of making healthy choices during the day, and then the weight issue will start resovling itself-- I plan healthy meals for my family but when I'm alone during the day I don't take the time to eat right, so I guess that's my main concern right now. When you make wraps, what do you wrap them with? I've seen they sell "wraps" but they look like they're made out of thin cardboard -- do they taste better than they look? Tortillas are too thick to "wrap" for the most part.

blueiris, do you have a microwave at work? A refrigerator?

I usually have leftovers from supper for lunch the next day, and because we do have a refrigerator I always have water, Diet Coke or Chrystal Light in there, along with apples or other fruit, that way there's no excuse at all for the doughnut or bagel. My lunch is usually soup, because I like soup, but I've been known to microwave a sweet potato or a small acorn squash, a box of frozen brussels sprouts or whatever suits me. I like leftover low fat chili on a baked potato sometimes. Hold the cheese and sourcream, though I might add a spoonful of homemade lowfat yogurt.

I also keep whole grain English Muffins (100 calories each) and a jar of peanut butter, so I can quickly toast a half, add a bit of peanut butter and have something crunchy and a bit like carbs for 150 calories or less. And yes, I do cut them in half and eat HALF of a muffin, the other half I'll save for tomorrow. I try to keep low fat Laughing Cow cheese there too, in case I want a change, it goes well on a hot, toasted English muffin.

Hummus is great, high in protein and you can dip all kinds of stuff in it, from celery sticks to low fat crackers to baked tortilla chips or pita. Measure out those dippers, though, it's easy to go crazy that way and eat more than you think you are.

I keep microwave oatmeal and popcorn at the office too, along with little snack bags of pretzels. I never buy those 100 calorie packs, I make my own out of whatever it is that I like and have on hand and I make sure I have a half dozen various packages. I even bake gingersnaps and portion them out into those little snack bags. I make the dough, roll it out into balls and freeze it, then I can bake just a couple for a treat. I eat anything I want, but I only eat half (i.e. the English muffin). I can have a cookie. ONE cookie. Well, actually, how ever many cookies equal that magic 100 calories, LOL.

I have breakfast at the office and find that I do better "grazing" throughout the day. That English muffin with coffee about 10 a.m., a cup of soup and an apple for lunch about 1, 3:30 or 4 I want that cookie or some pretzels and a cup of tea or a drink of something cold.

I have something light, or just vegetables as soon as I get home and maybe some celery sticks and hummus about 8, then I'm done for the night except water, tea or diet soda, something with no calories.

My real trick to to make sure I always have an acceptable food choice available to me and ready to eat, so it keeps me away from the stuff that's bad for me. I do tend to eat more "full meals" when Elery is here, but I've taken a trick from Ann T and SharonCB and made sure a LOT of my plate is filled with vegetables. I LOVE vegetables and truthfully, we need far less protein than people think we do. A small piece of beef or half a chicken breast, or an egg or that hummus and I'm good to go.

I do ask myself whether I'm hungry. Eating is a habit for me and I find that I eat if I'm bored or depressed or worried or whatever. I've learned to stop and think about what I put in my mouth and stop to think whether I'm actually hungry. I'm usually not.

After all, no one is responsible for my health except me, so I'd better take it seriously. It's worth a little thought and preparation. I'M worth it, so are you.

Annie

I find eating dinners leftovers for breakfast is the most "sustaining" thing I can do.

For instance I just had some Brown rice Rotini with a bit of Glen Muir Pizza Sauce and Parm..leftover from the night before last. I also tossed on about a 1/4 c of browned turkey italian sausage, all before 9 am. :o)

I also find if I'm hydrated..I eat less...I drink mostly tea plain. White tea, green tea, peach tea...I'll drink atleast 4-6 12oz mugs a day and maybe one 16oz glass of plain water..~I prefer my water with flavor and warm. LOL

My favorite fast lunch is 6-8 almonds, an ounce of cheese, a stalk of celery, 6-oz. Very Veggie (or V-8) and an apple. Whole foods - Nature's original "fast" foods.

I also rely on my freezer for lunch for one. I have all kinds of foods and soup/stew/chili frozen in single servings.

Occasionally "hunger" really means you need some water - you're getting dehydrated.

-Grainlady

Blueiris, from your last post I think it may be that you are home, on your own, at the lunch hour but have a family to cook dinner for.

I prepare a full dinner for Clive most evenings so I try and keep my lunches light and easy. If I can make it fast it keeps me from making less healthy choices. I find if I stay away from lunches that require cooking I'm more likely to have a good lunch.

Most often I will make a plate up of one or two pieces of fruit, a slice or two of cheese and a few olives. I mix up the cheese and fruits so it's always a bit different and very satisfying. This is my favourite lunch.

Tuna salad or salmon salad, nothing complex just mayo, chopped onion, maybe some celery if I have it, and a slice of whole wheat bread or half a bagel is another lunch I enjoy.

A simple Greek salad is good too. Tomatoes, cucumber, onions , feta and some olives. I do this more often in the summer.

When I make a big pot of broth based soup ,such as Minestrone, I often freeze single servings and then just heat in the microwave.

Good luck.

Sometimes I forget there are people who actually get to be home during the day! Sigh.

When i am home I eat everything that isn't tied down.

I get a big hamper and fill it full of healthy choices--fresh fruit, nuts, lowfat cheese, green tea bags, crudites, soup cups, whole grain crackers, hard boiled eggs, hummus, etc. Also, muffins are a great healthy snack if you make them low sugar, low fat. When I make muffins I use part whole grains, just egg whites, and sub part applesauce, nonfat yogurt or pumkin for half the oil. What I sub depends on the type of muffin--yogurt for corn or lemon muffins, applesauce or mashed bannanas for a fruit type, and pumpkin for something spicy.

I either buy a good type of canned soup, or make a pot over the weekend to have during the week. Soup is a great snack break this time of year, and there are many delicious lowfat types.

Healthy.

Food from home is almost always better. Even a peanutbutter and jelly sandwich. One of my favorites is a bowl of mostly rice topped with veggies. Tastes good, lots to eat, plenty of energy from it.

I put salad in a zip lock baggie. Dressing in the bottom... basalmic and evoo for me. Sometimes a shake of italian seasoning and sesame seeds.... maybe a little cheese. Eat it right from the bag. Work in a factory so no tie required in our lunchroom.

Count fat but have some. I always butter my toast even when dieting. A little fat keeps between meal hunger pangs down... when you are most apt to hit the chips and candy.

I often cook a piece of meat for lunch because that is my big meal of the day. Sometimes I skip making a sandwich out of it and just pack it in a baggie.

Counting calories is the only way I lose weight. Vitamins and extra calcium because I push steel for a living. At work we have a new flight of stairs to our lunch room. Dozens of people have lost weight just having to climb a few stairs before they eat.

: )
lyra

Sorry Pam...I'm fighting it as long as I can..It's gotten to be more of battle since the boys are ALL in School full time..but I still ignore my husband on this one..He seems to forget when I did work full time from June-Oct year before last..and how he said.."I do like it better when you're home..things run smoother"..which translate to..'I don't have to pick up the slack and can come in..eat dinner, get clean laundry out of my drawers and the bed is always made before I get in it...oh and the boys leave me alone.' ~If I'm gone most of a day and he's the one home..holey moley..apparently they don't leave him alone..LOL

Some points I'd like to readdress for you.
Grainlady concured that often dehydration is the reason for eating. (you can't stay hydrated on diet drinks and coffee, no matter how much you drink of it.)~not saying this is your personal problem, but I know lots who think since they drink all day..they can't be dehydrated.
Lyra made the point about eating some fat with your carbs. Definately helpful. Just choose the ones that have the most bang (flavor) for the calorie!

Soup is a fabulous way to stave off hunger. I love this Organic Creamed Tomato Soup I get from the Health Food section. It's perfect..little sprinkle of Parm, toss in some leftover meat one day. It comes in those box cartons with the pour lid, so I go through it in about a week.
But certainly making your portions for the freezer works too.
Well it's 11:48 now, and I'm about ready for lunch. I'm thinking whatever it is..it will definately be some frozen peas and...maybe a bit of leftover eye of round..or maybe a concotion of some leftovers...

Lyra, brown rice & veggies would work well for me, that's a good idea - do you add anything to it? Thanks everyone for your suggestions, keep them coming.

I am retired, so I eat lunch alone at home most days. I find soups the most filling and satisfying. Also, sandwiches made with rustic breads (whole grains, ciabatta, foccacia) to be filling.

If you have lean white meat chicken, cubed and tossed with a little lowfat mayo, it makes a great sandwich or salad.

Do you have a Trader Joe's nearby? There are so many things you can get from them, low in fat and calories if you measure your portions.

They have Organic Brown Rice in the frozen section. It comes in microwaveable packets with 2 servings in each one. Since it's frozen, it's easy to divide up what you want and put the remainder back in the freezer. The frozen stir fry veggies are great with a little of their soy sauce when is much, much lower in sodium than other soy sauces.

For a satisfying snack, I love their "Very Chocolate Mini-Meringues" that are so sweet and chocolate. It takes 13 of those cookies to get to 110 calories with 0 grams of fat. No chemicals. I still try to eat fruits for my snacks, but when I really am craving chocolate or sweet, these meringues are quite good.

okay WBHW, I picked up those little sinful morsels..and now..I'm going to eat the whole dang tub in one day!!!!!!

Never had them before..they are tastey!

Terri -- LOL! ZERO fat! Of course, the calories do add up! I figured it was better than buying the French truffles....or the Italian gelato....or the dark chocolate blueberries...or the Authentic Key Lime Pie....or the Chocolate Croissants....Triple Ginger Cookies (my real fave).

Cameron

Blueiris: I don't know about Wraps, someone else can help you there.

Who are we all kidding ??? How about a big Italian Hoagie ( Sub )
With Provolone Cheese, Italian Ham, Capicola, Cooked Salami,
then lay in the lettuce , onions, tomatoes, sprinkled with,
Oregano, Garlic Powder, Black Pepper,Salt,Olive oil,Parmesan Cheese.
Maybe a few slices of Pepperoni too.

And a glass of Red Wine to wash it down.
Then you can worry about eating healthier Tommorrow !!!!!
and everyone will wonder why you are smiling.
I'm a big help, don't you think?

When I was dieting, I would eat very good, once a week .
That would keep my head together.
Do a little research on dieting and nutrition, Maybe on the internet.
LOU

I switched a couple years ago from an unhealthy diet that often included microwave popcorn (which I now consider to be "poisonous") to a much healthier diet - prompted by a high blood pressure diagnosis. This may not sound very appetizing but if you're serious about eating healthy I've found it works great. I take my lunch to work and this makes it very easy.

I look at lunch from pretty much a utilitarian view - I only want to eat things that are good for me. I think it's hard to get enough fruits/vegetables daily so I usually have several for lunch. I try to get my calcium from food not supplements - so need some of that. Then I consider what other kind of things are supposedly good for you and throw in some of those. So here are the kinds of things I throw in my lunch bag.

Apples, grapefruit, oranges, bananas, carrot sticks, celery, sliced red peppers, sugar snap peas, steamed broccoli/cauliflower/brussel sprouts (made ahead at home & reheated), low-salt V8, yogurt, almonds, walnuts, Kashi granola bars, string cheese, etc. When berries are in season I bring those and have with lowfat vanilla yogurt. If I have any leftovers I bring those or sometimes I will eat a lower salt frozen entree - not my favorite thing since I'm less and less interested in processed foods with all kinds of poisonous sounding ingredients.

It's been two years since I changed my eating habits in this way and these fresh, unadulterated kinds of food are much more appealing to me now than the kind of stuff I used to eat.

One of the best things I've ever done was to see a Registered Dietitian (found in the yellow pages, or through a diabetes treatment center) and get an eating plan designed just for me. In my case, I am prone to hypoglycemia (low blood sugar) if I don't eat often enough, or if I eat too many high-glycemic carbs. I also have diabetes in both sides of my family. At the time I saw her (5-6 years ago), I was about 30 lbs. overweight as well, not sleeping well, sluggish, and at high risk of diabetes in the future. She gave me a 1600 cal/day eating plan consisting of 3 meals + 3 snacks. It incorporates the diabetic exchange eating plan and exchange lists but tailored for hypoglycemia.

Following this way of eating (I don't like to call it a "diet", since "diets" are typically a temporary way of eating with the single goal of losing weight) teaches proper portion sizes, meal planning, and a good balance of all the nutrients. What's more, anyone can do it; it's not just for diabetics or those like me prone to hypoglycemia, but for anyone who wants to learn to eat healthier to control their weight, whether to lose, gain, or maintain. Therefore, it can be followed for the rest of one's life. It incorporates wholesome, healthy foods including nuts, potatoes, grains, rice, and other foods that people think they need to avoid like the plague just to lose weight. But again, it's not a silly, crazy, fad diet. It's just the way we should eat. Eventually, it becomes second-nature, and it is now "just what I do" without giving it too much thought. It is also important to eat often enough that the body doesn't get too hungry, at least 3 hours apart, and to make healthy food choices, nutrient-dense foods packed with vitamins and minerals.

In addition, I've made regular exercise a part of my life. I ALWAYS take stairs (unless I'm with someone who won't), and we ride bikes and walk most days of the week.

I've lost 45 lbs., and I feel stronger and better than I have in years. I have more energy than I did 15 years ago, and I'm over 50. My hormones don't bother me anymore. I sleep very well (prior to this I woke up every night and didn't get back to sleep). I'm no longer overweight so I just continue the same way of eating, but adding some foods to maintain my weight, or adjust based on increase/decrease in exercise.

Again, it's not a diet... it's a way of life. I do it one day at a time... I make healthy choices today, and pass up temptations (like fries) by saying "maybe next time". Next time, I do it again. I do eat those foods but only on rare occasions. And, I don't view them as "fattening" or evil foods... just not healthy ones, and I make a healthier choice instead. It's all about health and nutrition, not weight or clothing size. The weight will come off and the clothes will fit better over time, but the individual daily choices should be made with the goal of better health.

And another good thing about regular exercise, especially vigorous exercise such as cycling, is that it requires high-glycemic carbs for energy. That's when I eat those goodies, just before, during, and after a ride. Otherwise I limit them to just occasionally, and just one.

Like gibby3000, after years of eating this way this is now my preferred way of eating. I automatically reach for healthy choices, not junk. I eat what I should, then stop. It's not a diet -- it's just the way I eat now.

Oh, I forgot to mention healthy 1 person lunch ideas! Here are my top choices:

A large salad with either chicken or salmon and raw vegies. My favorite dressing is Newman's Own Olive Oil & Vinegar.

Another favorite is to broil 2 frozen chicken tenders (6 minutes on each side, brushed with olive oil and seasoned with herbs before broiling), then roll in a whole wheat tortilla with a little (about 1 T) shredded mozzarella cheese. Add a side salad w/raw vegies and an apple.

Leftover turkey chili with a salad on the side...

Peanut butter sandwich on whole wheat bread or another high fiber bread (my favorite is Orowheat's Master's Best), a side salad and apple.

Have a good balance of protein to healthy carbs, and some vegies and/or fruit, and include some fiber.

In between meals (my snacks) I eat raw unsalted almonds, an apple, and Ak-Mak crackers.

blueiris - one other thing I should add - I bring my bag o' lunch items to work. Since I have a bunch of things in my bag that aren't just one lunch "entree", I just eat when I'm hungry - I don't wait for lunch. Maybe a few nuts - or an apple - a few vegies. I also drink alot of water during the day. So I'm never starving and between the water and the foods with a lot of fiber, it doesn't take much to feel full. I also end up with something for a "snack" in the afternoon so I'm not starving when I get home for dinner - or if I stop at the grocery store.

Like Jenn said, it just becomes a way of life. I've really lost my taste for salt and fat. I still like sweets though - but I try to control myself - by not having that kind of thing around. It's actually quite fun and interesting to figure out how to eat healthy - especially finding new and interesting recipes and ingredients that are healthy but taste great. I only have so much time to do that though so I spend that time on dinner and entertaining - and make lunch really simple.

I too love sweets and always have. I could have called myself a sugar junkie. Now, when sweets are around and I have just one (that day, and not every day)... I tell myself "I don't do that anymore" (meaning, I don't overeat on them anymore). I might take one today, maybe one tomorrow, but not 4, 5, 6 at one time and go back more for later. It took me 4 years to get to this point, it was not an overnight endeavor. One small change at time, very gradual weight loss (1 to 1-1/2 lbs./month -- VERY slow by most people's standards), but slow and sure and steady. And permanent.