Lunch Guidelines
Those who are allergic to wheat gluten should use the gluten-free breakfast and lunch pages as a reference.
Sandwiches, defined:
- Whole Sandwich =
2 lunch servings (two
yellow triangles)
2 slices whole wheat bread with 2 ounces lean meat OR 2 ounces reduced-fat cheese - Half Sandwich =
1 lunch serving (one
yellow triangle)
1 slice whole wheat bread with 1 ounce lean meat OR 1 ounce reduced-fat cheese
Meat & Cheese Choices
Reduced-fat Swiss
Reduced-fat Cheddar
Reduced-fat Monterey Jack
Goat Cheese
Lean Ham slices
Lean Turkey slices
2 Tbsp. Peanut Butter
Sandwich extras
(put on as much as you like):
Sliced tomato
Lettuce*
Arugula (Rocket)*
Mache*
Spinach*
Sliced cucumber*
Sliced peppers
Any kind of sprout*
Onions
*Coumadin® (warfarin) users should avoid these sandwich ingredients.
Spreads
Hellman's Extra Light Mayonnaise: 1 Tbsp.
Any Coarse Ground Mustard: 1 Tbsp.
Dijon Style Mustard: 1 Tbsp.
Your Favorite Chutney: 1 Tbsp.
Roasted Garlic: 2 cloves
Tapenade: 1 Tbsp.
Salads
A lot of participants in this plan asked about having a salad at lunch or dinner. They wanted to have one with their sandwich or with a half serving of soup. This is a fine idea since greens and most veggies don’t add up to many calories and they have a lot of great nutrients.
There are some dressings included in the extra recipes section for just this purpose. These generally have about 50 calories in a serving and this is the most that you would want your dressing to have. Remember that if the greens are very dry you will need less dressing because it clings to the salad better.
Leftovers
Remember, a lunch serving is one-half of a leftover dinner serving.