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  Adding fuel for the rest of the day- Lunch

Three to four hours after breakfast, continue to provide for your body development. Use low fat foods that taste great and enjoy some moments of relaxation as you pause in your day's routine.

Many of the meal ideas below are suited for 'take to work' or 'pack the kid's lunch' - a little pre-planning is needed to have the ingredients on hand.
   Eating Well with Canada's Food Guide
           Lunch Ideas:
    • Heat and eat! Microwave leftover pasta, stir-fry with rice, chili, stew or casseroles for a quick fix. Enjoy with a glass of milk or fortified soy beverage and a piece of fruit.

    • Toss it! Take mixed salad greens and toss with fresh or grilled chopped vegetables, goat cheese and balsamic vinegar dressing. Serve with whole grain bread or put in a pita.

    • Soup it up! Try black bean, tomato with lentils, squash, carrot, cauliflower or broccoli soup. Enjoy soup with a pumpernickel or whole wheat bagel and a slice of cheese.

    • Wrap it! Make up tuna, salmon or egg salad - wrap in a whole wheat tortilla with green onions, grated green peppers and lettuce. Have with a glass of fortified soy beverage or a container of yogurt.

    • Snack it! Have hummus
      and dip with whole wheat pita bread, baby carrots, and sliced peppers. Enjoy with cut up melon and a glass of milk.



    • Spicy! Enjoy some vegetable curry on noodles and a low fat yogurt for dessert.

    • Savoury soup! Heat up some lentil soup and have baby carrots, a whole grain bagel and one slice of cheese.

    • Fill your pocket! Spread hummus on the inside of a whole wheat pita and fill with vegetables such as dark green romaine lettuce and shredded carrots. Finish it off with a glass of milk.

    • Pack it! Use an insulated container with a freezer pack to keep your lunch cold and safe to eat.
 
  from Mysterious World of Suzanne M
  •    Processed luncheon meats, sausages and prepackaged meats are usually high in fat and salt (sodium).
    Grandmother knew how to feed the family- If only she was mindful of what fats did to the body.

    If you eat them, choose sodium reduced and lower fat varieties if available.

    Meat alternatives are an inexpensive source of protein
    and are high in fibre and low in fat.
    Check out the latest soy products.

     
  • small container of low fat yogurt add some fresh/canned fruit
    any berries, banana, apple etc

  • Egg (hard boiled) from medium or small variety
    Eggs are still okay - except if you have very high cholesterol. There are many good things in them as well.
    Make 'deviled eggs' with low fat mayo


  • Apple & Peanut Butter

    Quarter a ripe apple and cover each side with *Natural Peanut Butter*.

  • Fresh Juices (Juicing)
    In a *high quality Juicing Machine
    Add a variety of vegetables / fruits for juicing
     Drink immediately.
        Celery & an apple is a favourite
    Check the next section for recipes
    - pulp extracted can be added to a variety of recipes
       or composted if it gets out of hand.

  Juicing Recipes for any time

We know how much you love your juicer, so we've put together a list of some vegetable juice recipes.
 from http://www.soymilkquick.com
  All Will open in a New Window 
All Will open in a New Window 

5 Veggie Juice Garden Tonic Spinach Surprise
Apple Carrot Juice Hot Pepper Juice Stomach Soother
Carrot Anise Juice Incredible Juice Strong Carrot Juice
Carrot, Celery, Cabbage Combo #1 Pineapple Carrot Juice Sweet Carrot Juice
Carrot, Celery, Cabbage Combo #2 Purifier Swiss Chard Celery Juice
Carrot Combination Relaxation Juice Tasty Cabbage Juice
Carrot Glow Renewal Juice Tasty Green Juice
Carrot Grass Resistance Juice Tomato Country
Carrot Parsley Juice Savory Mix Tomato Haven
Carrot Strawberry Juice Simply Green Veggie Delight
Colorful Carrot Juice Spicy Tomato Juice  
    All Will open in a New Window 

    Printable seven-day menus
          customized by registered dieticians
                 chatelaine    
   Feb 2008  http://en.chatelaine.com/

These meal plans lay out daily menus for a week, with a printable PDF of the entire meal plan provided. Designed by registered dieticians using Chatelaine's triple-tested recipes.
All Will open in a New Window 

Natural foods meal plan
Low-calorie and eco-friendly eating is easy with this seven-day plan
Arthritis meal plan
Our seven-day meal plan focuses on healthy eating and weight maintenance, the key to easing joint pain
Slim down for summer meal plan
Lose the last of the winter weight with our Canada’s Food Guide meal plan
Brain foods meal plan
Eat your way to a higher IQ with the brain foods meal plan
Fill up on fibre
Control your weight and watch your cholesterol with our latest seven-day, dietitian-designed meal plan
Low sugar meal plan
Cut down on the sweet stuff and eat your way to a slimmer, healthier body with our dietitian-designed menu
Look-great meal plan
Get glowing skin and healthy hair with our seven-day look-great meal plan
Vegetarian meal plan
Give your body everything it needs with our vegetarian meal plan
Lose weight meal plan
Slim down with our seven-day, dietitian-designed weight-loss menu
Smart-carb meal plan
Get all the benefits of a low-carb diet without sacrificing your health
Energy-boosting meal plan
Need some get-up-and-go? Try these high-energy foods
Heart-healthy meal plan
Choose food and recipes that are good for your ticker
Time-crunch meal plan
Save time, money and sanity for an entire week
Lower fat meal plan
Eating light never tasted so good
Power foods meal plan
Get the vitamin- and nutrient-rich foods you need



  Healthy lunch checklist
 from http://www.canadian-health-network.ca/

Give yourself a check mark for each of the four food groups that are in the lunch:

Vegetables and Fruit

Grain Products

Milk and Alternatives

Meat and Alternatives

If you answer yes to the following questions, give yourself a checkmark:

Is there a dark green or orange vegetable choice such as broccoli, bell pepper, spinach, romaine lettuce or carrot?

Is there a whole grain choice?

Is there milk or a lower fat milk alternative?

Is there a lower fat meat, or meat alternative such as eggs or legumes?

Add another checkmark if:

The beverage option is plain water, milk or 100% fruit or vegetable juice or milk.

The serving sizes are reasonable.

Foods higher in calories, fat, sugar or salt (the ones that are not part of the four food groups) are absent or represent only a small portion of the whole lunch.

The cold food is kept cold and the hot food is kept hot until lunch time.

There is a little something special to make the lunch more enjoyable.

TOTAL = ? out of 14!


  More Recipes Vegetarian
from VeganPeace.com
Italian Pasta Salad
 Lacinato Herb Wraps
Quick Lemon & Garlic Quinoa Salad
Southwest Couscous Salad
 Sweet Ginger Apple
Thai Noodle Salad
Butterbean, Butterbean Pâté
Caponata
Cashew Carrot Paté
Chickpea and Avocado Muffaletta
Happy Hen Salad
 Lentil Paté
Missing Egg Salad Sandwich
 Mock Tuna Salad
Mushroom-Tofu Paté"
Muhammara
RAW Ricotta Cheese
 Tofu Mayonnaise

     Also check out the other topics

      Mysterious World of Suzanne M Hurley
     from the menu on the left.