Make your main dish a salad of dark, leafy greens and other colorful vegetables such as tomatoes, cucumbers, olives, avocado, celery, peppers and carrots. Add chickpeas or edamame (fresh soy beans). Drizzle with low-fat dressing. Fruits like mandarin oranges, apples, pears, dried cranberries also add color and nutrition to salads.
Looking to add more vegetables to your meal? Roast and combine them with low-fat cheese, hummus or avocado, and wrap it all in a whole wheat tortilla. Add an extra cup of frozen veggies to your soup. Microwave and enjoy a cupful of antioxidant rich soup. Colorize your baked potato by adding beans, salsa, broccoli and low-fat cheese.
To incorporate more legumes into your lunch, think about hummus, falafel, baked beans and black beans. For a protein boost, include a small handful of walnuts, pecans, cashews, Brazil nuts or even soy nuts in your lunch. For low fat dairy options, include a small carton of milk or yogurt.
In thinking about all the things you can dip, here are some options: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt or graham crackers in applesauce. You can also indulge in dark chocolate covered strawberries once in a while.
Try new things for lunch like a hard-boiled or scrambled egg, edamame, dried fruit (in moderation), falafel, leftovers from dinner, etc. Prepare your produce at night or on the weekends and keep them in portable containers making them easy to grab and pack up for work. Think about your MyPlate strategy and aim for half of your lunch to be fruits and vegetables.