5 Healthful Lunch Ideas

Summer meals often revolve hot dogs and trips to Ray's Ice Cream shop. But there's no rule that says you have to sacrifice flavor for healthier options when it comes to your summer-weather meals.

Below are healthful lunch options that range from 350 – 400 calories, according to registered dietitian Silvia Veri, nutrition supervisor, Beaumont Weight Control Center in Royal Oak.  

1. Starkist tuna lunch kit

• Mixed raw vegetables or mix tuna with cole-slaw for salad
• 1 fruit serving
• Pretzels—100 calorie snack pack
• Calorie free beverage—Crystal Light “Body Refreshers”/water/carbonated flavored water/diet pop

 2.  Yogurt lunch

• Light yogurt (6-ounce) or natural yogurt (4-ounce)
• 1 cup low-sugar cereal—(Cherrios, Rice Krispies, Grapenuts, granola)
• 1 fruit serving
• Calorie free beverage

 3. Hummus or black bean dip lunch

• ½ cup Oasis hummus or 1 cup Oasis black bean dip
• 1 pita bread and raw veggies to dip into hummus
• 1 fruit serving
• Calorie free beverage

4. Peanut butter and jelly sandwich

• 2 slices Koepplinger’s Lite whole wheat bread
• 1 Tablespoon natural peanut butter
• 1 Tablespoon 100% fruit spread
• Raw veggies with ¼ cup Lipton veggie dip**
• 1 fruit serving
• pretzel rods
• Calorie free beverage

5. Egg salad

• 2 hard boiled eggs, chopped
• 1 Tablespoon nonfat or lowfat mayonnaise, 1 teaspoon mustard
• Celery and onion, chopped
• 2 slices Koepplinger’s Lite whole wheat bread
• 1 fruit serving
• Calorie free beverage