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How to Save 300 Calories at Lunch

Lunch Swaps: 3 Ways to Save 300 Calories

Lunch is a great time to power up and save major calories. Learn the calorie counts of some popular lunch favorites and find out how healthier swaps can save you over 300 calories. From Monday through Friday, that adds up to 1,500 calories a week!

Swap chicken salad sandwich For chickpea salad on greens
1 cup chicken salad: 417 calories
2 slices sourdough bread: 280 calories
2 pieces romaine lettuce: 10 calories
3 slices tomato: 11 calories
1 cup chickpea, carrot, and currant salad: 184 calories
2 cups spring mix greens: 10 calories
1 slice whole wheat bread: 100 calories
1/2 tbsp. Smart Balance: 40 calories
Total calories: 718 Total calories: 334
Calories saved: 384

Keep reading to learn about two more lunch swaps.

Swap cheese pizza For a caprese salad
2 slices cheese pizza: 544 calories 2 cups spinach: 14 calories
2 tbsp. fresh basil: 1 calorie
1/2 cup cherry tomatoes: 13 calories
1 oz. whole milk mozzarella cheese: 85 calories
2 tbsp. balsamic vinaigrette: 100 calories
Total calories: 544 Total calories: 213
Calories saved: 331

Swap a black bean burrito For a taco salad
Whole wheat wrap: 220 calories
1/2 cup black beans: 110 calories
1/2 cup rice: 109 calories
1/2 cup corn: 66 calories
1 oz. cheddar cheese: 114 calories
1/2 avocado: 161 calories
2 tbsp. salsa: 15 calories
3 cups shredded lettuce: 24 calories
1 cup chopped tomatoes: 16 calories
1/2 cup corn: 66 calories
1/2 cup black beans: 110 calories
2 tbsp. guacamole: 50 calories
1/4 cup shredded monterey jack cheese: 105 calories
Total calories: 795 Total calories: 371
Calories saved: 424

Source: Flickr user Ron Dollete, Flickr user egseah, Flickr user Svadilfari, Flickr user iantmcfarland, and Thinkstock

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Join The Conversation
jlsander07 jlsander07 4 years
Caprese is my favorite! While the mozz may not be the healthiest, I think its a great way to really indulge without overdoing it!\u00a0
EatStylePlay EatStylePlay 4 years
Yummy! I can't wait to try some of these!\u00a0
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