LUNCH

Tuna Melt with Salsa:

1 slice thin wheat, white bread or low carb bread (70 cal/slice, 2g protein); 1/2 cup light tuna, canned in water (130 cal/4 oz., 29g protein), 1/2 cup salsa (20 cal, 1g protein) , 1 slice American cheese 2 % (50 cal, 4g protein).

Toast bread. Mix 1/2 cup tuna with 1/2 cup salsa. Microwave on high x 1 minute. Place bread with tuna mix and cheese on top under broiler until cheese melted (2-3 minutes).

Total: 270 Cal 36 g Protein

Grilled Cheese with Tomato Soup:

2 slice thin wheat, white bread or low carb bread (130 cal, 4g protein); 2 slice 2% American cheese (100 cal, 8g protein); 1 cup tomato soup (180 cal, 4g protein).

Don't butter bread, but spray pan with non-stick cooking spray to prevent sandwich from sticking. Heat soup to proper temperature.

Total: 410 Cal, 16 g Protein

Peanut Butter and Jelly Sandwich:

2 slices whole wheat or protein bread (130 cal, 4g protein); 1 tbsp. peanut butter (100 cal, 4g protein); and 1 tbsp. jelly (50 cal, 0g protein).

This is quick and easy and will be about 300 calories if you use only one tablespoon peanut butter.

Total: 280 Cal, 8 g protein

Turkey Sandwich:

2 slices whole wheat, protein or low carb bread (130 cal, 4g protein); 2-3 slices deli turkey meat (depending on size, 40 cal, 4g protein); 1 tsp. mustard (0 cal, 0g protein); 4 leaves basil or 2 lettuce leaves (0 cal, 0g protein); 1/2 sliced red pepper (10 cal, 0g protein); or 1 sliced tomato (20 cal, 1g protein).

Look for a bread that has 50-65 calories per slice to keep your calories low.

Total: 200 Cal, 9 g Protein

Turkey Wrap:

1 Flour Tortilla (90 cal, 3 g protein); 4 slices turkey (90 cal, 14 g protein); 1/2 cup salsa (20 cal, 1g protein); 1 tbsp. low fat cream cheese (20 cal, 1 g protein).

Total: 220 Cal, 19 g Protein

This is just an idea for you to get started. Some other fast and easy options are to use pre-packaged frozen meals, as well as pre-made salads. Look for some at your grocery store in the frozen foods section, and deli. Be sure they are 300 calories or less and remember to check the serving size. You may also consider getting a sandwich for lunch and saving the second half for dinner. Leave out mayo and cheese and you will save yourself at least 100 calories!

Please send us your ideas!

If you have a good snack or recipe that you think others would like, please email the doc at doc@mydocsdiet.com