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Cold Pasta with Tuna
• 1 cup elbow macaroni, cooked
• 2 ounces light, water-packed tuna, drained solids
• 2 tablespoons Spectrum Lite Canola Mayo
• 1 cup romaine lettuce
• 1 small green pepper
• 1 tomato
• 1 medium carrot
Attention, pasta lovers: Just boil up some macaroni, add everything but the oranges, and stick it in the refrigerator. Looks like salad, tastes like salad.
Totals: 564 calories, 94.6 g carbohydrates, 26.5 g protein, 8.7 g fat
Pizza with Side Salad
• 2 slices pepperoni pizza
• 1 cup romaine lettuce
• 1 tomato
• 1 small green pepper
• 1 medium carrot
• 1 tablespoon Hidden Valley Italian dressing, 94% fat-free
• 1 cup fat-free milk
As long as you can hold yourself to two slices, you can indulge your pizza passion without looking like a pizza pork. With this lunch, you even get a practically fat-free salad with Italian dressing.
Totals: 570 calories, 72.3 g carbohydrates, 32.4 g protein, 16.2 g fat
DIV Pizza Treat
• 1 Lender’s 2-ounce bagel
• 1 teaspoon Blue Bonnet soft margarine
• 2 tablespoons Ragu Old World Style Smooth Pasta Sauce
• 2 ounces Dorman’s reduced-fat, low-sodium cheese
• 2 tomato slices
• 1/4 small green pepper
• 2 large oranges
If you can’t head out for pizza but still have a hankering for one, prepare this pizzalike treat—you can even do it at work. Just spread a little margarine on a bagel, spread on the pasta sauce, cover it with cheese and tomato and pepper slices, and stick it in the microwave or toaster oven for 1 minute or less.
Totals: 560 calories, 80.4 g carbohydrates, 28.3 g protein, 13.9 g fat
Subway’s Cheesesteak Sandwich
• 1 Subway 6-inch steak and cheese hot
sub on whole-wheat bread
• 1 cup romaine lettuce
• 1 medium carrot
• 1 small green pepper
• 1 tomato
• 1 tablespoon Kraft Reduced-Calorie
Creamy Italian
• 1 large orange As fast foods go, Subway’s 6-inch sandwiches are definitely on the lean side. If you know that you’re going to be on the road during your lunch hour, pack a salad made from the lettuce, tomato, pepper, and carrot, with dressing on the side and an orange, and order Subway’s sinful-sounding but low-fat 6-inch cheese-steak hot sub.
Totals: 579 calories, 81 .6 g carbohydrates, 33.9 g protein, 12.9g fat
Arby’s Roast Chicken Sandwich
• 1 Arby’s Deluxe Light Roast Chicken Sandwich
• 1 Arby’s Old Fashioned Noodle Soup
• 1/2 small serving french fries
• 1 small orange
While other customers are loading up on fat-filled entrées, you can munch your way through a sandwich, soup, and half an order of fries. Bring an orange from home for dessert.
Totals: 585 calories, 79 g carbohydrates, 32.5 g protein, 15.5 g fat
Burger King’s Broiled Chicken Sandwich!
• 1 Burger King Broiler chicken
sandwich without mayo
• 1 Burger King garden salad without
dressing
• 1 Burger King Italian Dressing,
reduced-calorie
• 6 ounces orange juice
• 1 large apple
While other customers are clogging their arteries with double-beef Whoppers with cheese, you can enjoy a chicken sandwich and a garden salad. Bring an apple from home for dessert.
Totals: 544 calories, 69.1 g carbohydrates, 28.9 g protein, 16.8g fat
Wendy’s Spicy Chicken Sandwich
• 1 Wendy’s Spicy Chicken Fillet
• 12 ounces cola If you don’t want to follow Dave’s path to the heart surgeon, skip the burgers. Go for the spicy chicken sandwich, and wash it down with a cola.
Totals: 573 calories, 81 .5 g carbohydrates, 28 g protein, 1 5 g fat
Pizza Hut’s Veggie Lovers Pizza
• 2 medium-size slices Pizza Hut Thin ‘n’ Crispy Veggie Lovers Pizza
• 12 ounces cola Just a whiff of Pizza Hut should be enough to make you shout “Danger, danger! Warning, warning!” Still, there’s one item on the menu that’s calorically safe: the Thin ‘n’ Crispy Veggie Lovers Pizza. The catch: You can only eat two slices, so you’ll either have to share the others or bring them home to Rover.
Totals: 546 calories, 78.5 g carbohydrates, 22 g protein, 16 g fat
• 1 cup elbow macaroni, cooked
• 2 ounces light, water-packed tuna, drained solids
• 2 tablespoons Spectrum Lite Canola Mayo
• 1 cup romaine lettuce
• 1 small green pepper
• 1 tomato
• 1 medium carrot
Attention, pasta lovers: Just boil up some macaroni, add everything but the oranges, and stick it in the refrigerator. Looks like salad, tastes like salad.
Totals: 564 calories, 94.6 g carbohydrates, 26.5 g protein, 8.7 g fat
Pizza with Side Salad
• 2 slices pepperoni pizza
• 1 cup romaine lettuce
• 1 tomato
• 1 small green pepper
• 1 medium carrot
• 1 tablespoon Hidden Valley Italian dressing, 94% fat-free
• 1 cup fat-free milk
As long as you can hold yourself to two slices, you can indulge your pizza passion without looking like a pizza pork. With this lunch, you even get a practically fat-free salad with Italian dressing.
Totals: 570 calories, 72.3 g carbohydrates, 32.4 g protein, 16.2 g fat
DIV Pizza Treat
• 1 Lender’s 2-ounce bagel
• 1 teaspoon Blue Bonnet soft margarine
• 2 tablespoons Ragu Old World Style Smooth Pasta Sauce
• 2 ounces Dorman’s reduced-fat, low-sodium cheese
• 2 tomato slices
• 1/4 small green pepper
• 2 large oranges
If you can’t head out for pizza but still have a hankering for one, prepare this pizzalike treat—you can even do it at work. Just spread a little margarine on a bagel, spread on the pasta sauce, cover it with cheese and tomato and pepper slices, and stick it in the microwave or toaster oven for 1 minute or less.
Totals: 560 calories, 80.4 g carbohydrates, 28.3 g protein, 13.9 g fat
Subway’s Cheesesteak Sandwich
• 1 Subway 6-inch steak and cheese hot
sub on whole-wheat bread
• 1 cup romaine lettuce
• 1 medium carrot
• 1 small green pepper
• 1 tomato
• 1 tablespoon Kraft Reduced-Calorie
Creamy Italian
• 1 large orange As fast foods go, Subway’s 6-inch sandwiches are definitely on the lean side. If you know that you’re going to be on the road during your lunch hour, pack a salad made from the lettuce, tomato, pepper, and carrot, with dressing on the side and an orange, and order Subway’s sinful-sounding but low-fat 6-inch cheese-steak hot sub.
Totals: 579 calories, 81 .6 g carbohydrates, 33.9 g protein, 12.9g fat
Arby’s Roast Chicken Sandwich
• 1 Arby’s Deluxe Light Roast Chicken Sandwich
• 1 Arby’s Old Fashioned Noodle Soup
• 1/2 small serving french fries
• 1 small orange
While other customers are loading up on fat-filled entrées, you can munch your way through a sandwich, soup, and half an order of fries. Bring an orange from home for dessert.
Totals: 585 calories, 79 g carbohydrates, 32.5 g protein, 15.5 g fat
Burger King’s Broiled Chicken Sandwich!
• 1 Burger King Broiler chicken
sandwich without mayo
• 1 Burger King garden salad without
dressing
• 1 Burger King Italian Dressing,
reduced-calorie
• 6 ounces orange juice
• 1 large apple
While other customers are clogging their arteries with double-beef Whoppers with cheese, you can enjoy a chicken sandwich and a garden salad. Bring an apple from home for dessert.
Totals: 544 calories, 69.1 g carbohydrates, 28.9 g protein, 16.8g fat
Wendy’s Spicy Chicken Sandwich
• 1 Wendy’s Spicy Chicken Fillet
• 12 ounces cola If you don’t want to follow Dave’s path to the heart surgeon, skip the burgers. Go for the spicy chicken sandwich, and wash it down with a cola.
Totals: 573 calories, 81 .5 g carbohydrates, 28 g protein, 1 5 g fat
Pizza Hut’s Veggie Lovers Pizza
• 2 medium-size slices Pizza Hut Thin ‘n’ Crispy Veggie Lovers Pizza
• 12 ounces cola Just a whiff of Pizza Hut should be enough to make you shout “Danger, danger! Warning, warning!” Still, there’s one item on the menu that’s calorically safe: the Thin ‘n’ Crispy Veggie Lovers Pizza. The catch: You can only eat two slices, so you’ll either have to share the others or bring them home to Rover.
Totals: 546 calories, 78.5 g carbohydrates, 22 g protein, 16 g fat