POPSUGAR Celebrity

A Slimmer You in 4 Weeks! 1 Month of 400-Calorie Lunches

Jan 5 2015 - 2:56pm

If eating healthier and slimming down are on your to-do list for 2015, start the New Year off right by vowing to bring lunches from home. To help, we've created a plan that maps out healthy lunches for an entire month — four weeks, Monday through Friday — with each day's meal consisting of 400 calories or fewer. There's a theme for each week to keep your taste buds from getting bored, complete with simple recipes you can whip up the night before. By the end of a month, your midday meal will be the reason you're dancing on the scale.

Source: POPSUGAR Photography

Week 1: Soup and Salads

Monday: Bowl of butternut squash lentil soup (253 calories [1]), one slice of whole wheat bread (100 calories [2]), and half a cup of grapes (52 calories [3]): 405 calories

Tuesday: Apple and cabbage salad (289 calories [4]) with half a cup cooked quinoa (111 calories [5]): 400 calories

Wednesday: Bowl of bean and sweet potato soup (288 calories [6]) and easy kale salad made with two cups of baby kale (35 calories [7]), half cup of cucumbers (8 calories [8]), and six cherry tomatoes (18 calories [9]), marinated with two tablespoons of Annie's Raspberry Vinaigrette (40 calories [10]): 389 calories

Photo: Jenny Sugar

Thursday: Thai citrus chicken salad (200 calories [11]) with one banana (105 calories [12]) and one of tablespoon peanut butter (95 calories [13]): 400 calories

Friday: Spicy sweet potato salad (270 calories [14]) with a bowl of broccoli arugula soup (129 calories [15]: 399 calories

Photo: Leta Shy

Week 2: Meat-Based

Monday: Pepper stuffed with ground turkey and tomatoes (285 calories [16]) and one apple (93 calories [17]: 378 calories

Tuesday: Tortilla-less soup (194 calories [18]) with half a cup of cooked brown rice (108 calories [19]) and a pear (103 calories [20]): 405 calories

Wednesday: Turkey spinach burger (261 calories [21]) with 18 baby carrots (70 calories [22]) and two tablespoons of hummus (70 calories [23]): 401 calories

Photo: Lizzie Fuhr

Thursday: Fresh burrito bowl with grilled chicken (350 calories [24]) and half a cup of fresh blueberries (42 calories [25]): 392 calories

Friday: Spicy chicken chili (324 calories [26]) with two cups of sliced cucumber (32 calories [27]) and two tablespoons of yogurt dill dip (20 calories [28]): 376 calories

Photo: Lizzie Fuhr

Week 3: Sandwiches and Wraps

Monday: Low-cal Greek yogurt chicken salad (139 calories [29]) on a whole wheat english muffin (120 calories [30]) with a side salad of two cups of spinach (14 calories [31]), half a cup of grated carrots (23 calories [32]), half a cup of broccoli (15 calories [33]), half a cup of diced red pepper (19 calories [34]), and half a cup of cucumber (8 calories [35]), topped with half a tablespoon of sunflower seeds (23 calories [36]) and two tablespoons of Annie's Gingerly Vinaigrette (40 calories [37]): 401 calories

Tuesday: Spinach feta wrap (252 calories [38]) with a 4.4-ounce serving of low-fat cottage cheese (90 calories [39]) and one cup of diced cantaloupe (53 calories [40]): 395 calories

Wednesday: Half a black bean and sweet potato wrap (236 calories [41]) with an easy kale salad made with two cups of baby kale (35 calories [42]), half a cup of cucumbers (8 calories [43]), six cherry tomatoes (18 calories [44]), and one quarter cup of shelled edamame (50 calories [45]), marinated with two tablespoons of Annie's Raspberry Vinaigrette (40 calories [46]): 387 calories

Photo: Lizzie Fuhr

Thursday: Sweet potato black bean veggie burger: 367 calories [47]

Friday: Turkey sandwich made with two slices of whole wheat bread (200 calories [48]), two slices of oven roasted turkey breast (60 calories [49]), one slice of swiss cheese (106 calories [50]), three green-leaf lettuce leaves (2 calories [51]), two slices of tomato (7 calories [52]), and one teaspoon of mustard (3 calories [53]): 378 calories

Photo: Jenny Sugar

Week 4: Vegetarian

Monday: Chickpea coconut curry with sweet potatoes and coconut rice: 397 calories [54]

Tuesday: Vegan bolognese (257 calories [55]) with one apple (93 calories [56]) and seven almonds (49 calories [57]): 399 calories

Wednesday: Quesadilla made with one whole wheat wrap (130 calories [58]), one ounce of shredded monterey jack cheese (100 calories [59]), half a cup of black beans (110 calories [60]), half a cup of diced tomato (16 calories [61]), one cup of spinach (7 calories [62]), and two tablespoons of salsa (10 calories [63]): 373 calories

Photo: Jenny Sugar

Thursday: Cabbage hemp salad: 381 calories [64]

Friday: Homemade mac 'n' cheese (285 calories [65]) with a side salad of two cups of spinach (14 calories [66]), half a cup of grated carrots (23 calories [67]), half a cup of broccoli (15 calories [68]), half a cup of diced red pepper (19 calories [69]), and half a cup of cucumber (8 calories [70]), topped with two tablespoons of Annie's Gingerly Vinaigrette (40 calories [71]): 404 calories

Photo: Lizzie Fuhr

Cucumber Caprese Salad

Another riff on the classic caprese comes in the form of this hydrating and refreshing cucumber caprese salad [72] that might turn into your new go-to recipe. Higher in protein, fiber, and anti-inflammatory omega-3s, this delicious salad aligns with your Summer goals!

Photo: Jenny Sugar


Source URL
http://www.popsugar.com/fitness/Healthy-Lunch-Recipes-Month-34111080