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(use these in all phases)
On this page, you will find mostly salads. Soup also makes a good lunch, as do leftovers from the previous evening's meal.
For other lunch items, see:
Make a lunch salad with any desired combination of the following. Use as many fresh veggies as you want and 3 to 4 ounces of protein per serving.
Veggies: Romaine and/or other salad greens (except iceberg lettuce) Tomatoes or cherry tomatoes Cucumber Bell peppers (green, red, yellow, orange) Green onions (scallions) Red onion Radishes Radicchio Red cabbage Broccoli Cauliflower Avocado
Condiments:
Olives (green or black) Protein: Meat, 2 to 4 oz. (cooked beef, chicken, turkey, salmon, tuna) See note* Boiled egg Beans (garbanzo/chick peas, kidney, pinto, black) Cheese cubes or shredded cheese Garbanzo beans (chick peas) or other beans (except pinto) Nuts (sunflower seeds, toasted pecans or walnuts, pine nuts)
Dressings: Oil and vinegar type dressing to taste. Vinegar helps to digest food, and some say it helps you to lose weight. Homemade is best, but if you buy bottled dressings, be sure that there are no added sugars of any kind. Ideally, the nutrient label should read 0 grams sugars. Creamy dressings can also be used; just follow the same guidelines—no added sugars. Especially watch out for corn syrup and high fructose corn syrup and avoid these.
*Note for meat protein: You can use leftovers (such as beef from a roast or steak, or grilled chicken), meat from pouches or cans (chicken, tuna, salmon), precooked meat from refrigerated or frozen food section in supermarket.
Romaine and Mixed Green Salads Some suggested combinations Use dressing guidelines above
Grilled Chicken Salad Romaine lettuce Tomato, cut into bite-sized pieces, or halved cherry tomatoes Cucumber and/or bell peppers Sliced green onions (or red onion) 1 oz low fat cheese, shredded or cubes Grilled chicken (use leftovers or purchased, precooked grilled chicken) Dressing of choice
Chicken or Turkey Chef Salad Romaine or mixed greens Tomato, cut into bite-size pieces, or halved cherry tomatoes Red onion, sliced or chopped (optional) or sliced green onions Cooked chicken or turkey, sliced or cubed 1 ounce low-fat cheddar cheese, cut into cubes 1 boiled egg, quartered or chopped Dressing of choice
Chicken Caesar Salad Romaine lettuce Chicken (grilled is good) Shredded parmesan cheese Caesar dressing
Note: No crutons in Phase 1.
Cajun Turkey Salad Romaine lettuce Tomato, cut into bite-sized pieces, or halved cherry tomatoes Cucumber Green bell pepper, chopped Cajun-style turkey (Jennie-O or other brand, cubed) Marinated mushrooms or other condiment Dressing of choice
Salmon Salad Romaine lettuce or mixed greens Tomatoes, any kind Cucumber (seedless is best) Red onion or sliced green onions Smoked salmon or salmon from a pouch or can Dressing of choice (creamy dill or other creamy herb dressing is good with salmon)
Salad with Tuna Romaine lettuce Radishes Diced tomatoes, any kind Celery Red onion Tuna, canned or from a pouch, rinsed and drained Dressing of choice (dill or herb dressing goes good)
Southwestern Style Chicken Salad Romaine lettuce Tomatoes, diced, or halved cherry tomatoes Red onion, diced or sliced ( or sliced green onions), optional Black olives, sliced or whole Sliced jalapenos from jar Avocado, cut in bite-sized pieces (optional) or substitute cucumber* Grilled chicken breast (leftover chicken grilled with southwestern seasonings)** Salsa-Ranch dressing (mix half ranch dressing and half salsa)
*Note: If using avocado, and not eating immediately, squeeze some fresh lime or lemon juice on avocado to prevent darkening, and store salad in air-tight container. **Can buy precooked, grilled fajita chicken, fresh or frozen.
Salad with Beef Romaine lettuce or mixed greens Red onion, sliced Radishes, chopped Bell pepper, diced (any color) Tomatoes, diced (or halved cherry tomatoes) Cooked beef (leftover roast or steak is good) Peppercorn Ranch dressing
Fahita Beef Salad Romaine lettuce Bell peppers (any color, or mix colors) Green onions, sliced Chopped tomatoes or sliced cherry tomatoes Precooked fajita beef* Salsa-Ranch dressing (mix half ranch dressing and half salsa)
*John Soules is a good brand. If you’re not taking the salad to work, you can heat the beef in a skillet and serve it hot over the rest of the salad.
Southwestern Style Bean Salad Romaine lettuce Tomato, cut in bite-sized chunks Red onion, sliced or chopped Black olives, whole or sliced 1/2 cup garbanzo, pinto, or black beans Avocado, cut in bite-sized pieces* (can substitute cucumber) Shredded low fat cheese for topping, if desired Fiesta dressing (mix half Ranch Dressing and half salsa, fresh or from a jar)
*If not eating immediately, squeeze some fresh lime or lemon juice on avocado to prevent darkening, and store salad in air-tight container.
Salad with Kidney Beans Romaine lettuce Tomato or cherry tomatoes Cucumber (optional) Red onion, chopped, or sliced green onions 1 boiled egg, sliced or quartered 1 ounce low fat cheddar cheese, cut into cubes 1/3 to 1/2 cup canned kidney beans, rinsed and drained* Italian Dressing or other dressing of choice
*One 15-ounce can of kidney beans will make 2 or 3 salads.
Salad with Pinto Beans Salad with Garbanzo Beans (Chick Peas) Romaine lettuce, 2 to 3 cups Tomato or cherry tomatoes, 4 to 6 Green bell pepper, 1/4 cup chopped Red onion, 1 tablespoon chopped, or sliced green onions 6 black olives (or green stuffed olives) 1 or 2 pepperoncini peppers (or cherry or banana pepper) 1/2 cup garbanzo beans, rinsed and drained Dressing of choice, oil and vinegar type
Greek Salad Lettuce (romaine or mixed greens) Red onion Seedless cucumber Tomatoes, chopped, or halved cherry tomatoes Greek olives or black olives, sliced Pepperoncini peppers (top salad with whole peppers) A few grinds of fresh pepper (optional) Feta cheese (or a substitute cheese if you don’t like feta) Greek Salad Dressing
Italian Salad Romaine lettuce or mixed greens Tomato Red onion Black olives Pepperoncini peppers (whole) Parmesan cheese Italian dressing
Salad with Artichoke Hearts and Pimentos Romaine lettuce or mixed greens Red onion Artichoke hearts (canned, not marinated) Diced pimentos or roasted red peppers from jar Grated Parmesan cheese Dressing of choice
Hearts of Palm Salad Hearts of Palm, cut into bite-sized pieces White onion, sliced or chopped Tomatoes Black olives Italian dressing or Greek dressing Salt and pepper Serve over romaine lettuce, if desired
Fiesta Salad One serving. Recipe from Dr. Weil. A good low GI, high fiber salad, protein from the beans and cheese, and 3+ servings of veggies.
2 cups lettuce, torn into pieces 1/2 medium red bell pepper, chopped (about 1/2 cup) 1/4 cup chopped green onions 1/2 small cucumber, peeled and chopped (about 1/2 cup chopped) 1/2 cup pinto beans, drained and rinsed 1 to 2 oz low fat cheese (shredded, crumbles, or cubes) 2 tablespoons fresh salsa (found in refrigerated section of stores)*
In a salad bowl, mix together the vegetables and pinto beans. Add the salsa and stir gently to blend.
You can warm the beans if you’d like. You can also add a few black olives.
*Note: You can mix some ranch dressing with the salsa (2 tablespoons ranch dressing and 2 tablespoons of salsa) and use all of it on the salad.
Egg Salad on Salad Greens
4 large hard-boiled eggs
Strawberry Romaine Salad One serving.
1 1/2 to 2 cups prepared Romaine lettuce 3 to 4 ounces fresh strawberries, cleaned and sliced 1/4 cup shredded, low fat Monterey Jack, Swiss, or Muenster cheese 2 tablespoons coarsely chopped and toasted walnuts (about 1 ounce)
Dressing: 1/3 cup granular Splenda 1/4 cup red wine vinegar 1 teaspoon minced garlic 1/2 teaspoon salt 1/4 teaspoon white pepper 1/2 cup olive oil
Whisk or blend Splenda, vinegar, garlic, salt, and pepper. Add oil very slowly, until mixture is thick and smooth.
Toss lettuce, strawberries, cheese, and nuts. Drizzle 2 or 3 tablespoons of the dressing over top and mix. Serve immediately. Save remaining dressing for other salads.
Plate Lunches
NOTE: You can add unlimited amounts of raw veggies to any plate (tomatoes, bell peppers of any color, radishes, celery, cucumber, green onions, etc.).
Tuna Plate 1 can (6 ounces) fancy solid white Albacore tuna in water (or 1/2 to 1 cup tuna salad, recipes follow) 1/2 cup cottage cheese 1 boiled egg, sliced or quartered Tomato, cut into bite-sized chunks, or halved cherry tomatoes (can be marinated)
Oriental-Style Tuna Salad Plate 1 cup Oriental-Style Tuna Salad (recipe follows) Raw veggies of choice
Chicken Salad Plate 1/2 to 1 cup chicken salad (recipes follow) 1/2 cup cottage cheese 1 boiled egg, sliced or quartered Tomato wedges or cherry tomatoes, halved (can be marinated)
Turkey, Chicken, or Beef Plate 3 or 4 ounces of turkey, chicken, or beef* Cole slaw or broccoli slaw (homemade with no sugar) Sliced tomatoes and/or other raw veggies
*Can be left over from last night’s dinner, or deli slices, or purchased cooked chicken or beef).
Any of the following mayonnaise salads can be served on a plated with raw veggies of choice.
Recipes
Some of the following recipes use mayonnaise. It's preferable to use sugar free rather than fat free or low fat. I use Duke's.
In Phases 2 and 3, you can make sandwiches with the mayo salads, served on 100 percent whole wheat, sugar free bread, toasted if desired, or in warmed whole wheat pita bread.
Oriental-Style Tuna Salad Four servings.
2 (6-oz) cans tuna (fancy solid white Albacore in water) (or 2 6.4-oz pouches white Albacore tuna) 1 can sliced water chestnuts, drained and coarsely chopped 1/2 cup mayonnaise (sugar free) 4 to 6 green onions, sliced (about 1/4 cup) 2 teaspoons fresh lemon juice 1 teaspoon lite soy sauce Salt and pepper to taste
Rinse and drain tuna. Put in bowl. Add remaining ingredients and mix. Chill. Serve atop lettuce leaves or on a plate with fresh raw veggies such as red bell pepper, cucumber, or whatever you like.
Tuna Salad with Fresh Dill and Parsley Two servings. Low fat. An easy to make tuna salad. Can be served inside of hollowed out tomatoes or over lettuce.
1 (6 ounce) can tuna (white albacore packed in water) 1/4 to 1/2 cup diced celery 1/4 cup chopped fresh dill 1 to 2 tablespoons chopped fresh parsley 2 tablespoons thinly sliced green onion 2 tablespoons mayonnaise (sugar free) 2 tablespoons plain low-fat or nonfat yogurt 1/2 teaspoon prepared Dijon-style mustard
Drain the tuna and place in a small bowl; flake with fork. Add celery, dill, parsley, green onion, mayonnaise, yogurt, and mustard; mix well.
Note: Can add about 1 teaspoon fresh lemon juice, if desired. Can also use 1/4 cup mayonnaise and omit the yogurt or sour cream.
Tuna Protein Salad
4 cups romaine lettuce, torn into bite-size pieces 2 hard boiled eggs, halved and then slice the halves 2 ripe tomatoes (medium size), chopped in bite-size pieces 1/2 cup low fat, shredded cheddar cheese (2 ounces) 1 large dill pickle, halved lengthwise and sliced
(the type sold
in refrigerated section of store) 1/2 large red onion, cut in half-rings 1 (12-oz.) can fancy white Albacore tuna in water, drained
Toss it all together and top with your favorite sugar-free dressing.
Easy Chicken Salad Three or four servings.
1 can (13 ounces) premium chunk chicken breast in water 1/2 cup mayonnaise (sugar free) 1/4 to 1/3 cup finely diced celery 1 teaspoon Mrs. Dash lemon pepper (salt free, sugar free) 1/2 teaspoon garlic powder
Drain chicken, place in mixing bowl, and flake with fork. Add mayonnaise, celery, lemon pepper, garlic powder, and salt if using. Mix well. Serve chilled.
Curry Chicken Salad Low fat. Six servings.
3 cooked skinless, boneless chicken breast halves, chopped 3 stalks celery, chopped 1/2 cup mayonnaise (sugar free) 2 teaspoons curry powder
In a medium bowl, stir together the chicken, celery, mayonnaise, and curry powder.
Serve on plate atop lettuce leaves or on a plate with raw veggies.
Spicy Chicken Salad
Santa Fe Chicken Salad
Oriental Chicken Salad Two servings.
Salad: 4 ounces cooked chicken, cut into julienne strips 2 cups bean sprouts 2 cups salad greens, torn into bite-size pieces 1/4 cup diced cucumber 1/4 cup slivered green bell pepper
Arrange as desired on two salad plates or bowls.
Dressing: 1 tablespoon rice wine vinegar 2 teaspoons reduced-sodium soy sauce 1 packet Splenda (or other sugar substitute) 1/2 tsp. grated fresh ginger root (can use 1/8 tsp. powdered, but fresh is better) 2 tablespoons peanut oil
In bowl, combine vinegar & soy sauce with sugar and ginger; whisk in oil. Serve over salad.
Jalapeno Chicken Salad Two servings.1/3 cup diced celery 1/4 cup sliced or chopped green onions 1/4 cup sugar free mayonnaise 1 tablespoon dried parsley flakes 1 tablespoon fresh lemon juice 1 pickled jalapeno, seeded and chopped fine 1 small jar (2 ounces) diced pimentos 12 ounces of grilled chicken strips, chopped* 1 bag salad greens (or 4 cups torn romaine lettuce) Salt and pepper to taste
Combine the first seven ingredients (celery through pimentos) in a bowl and mix well. Season to taste with salt and pepper. Stir in chicken strips. Cover and chill. Just before serving, top greens with chicken mixture.
*Note: Grill your own chicken (make extras when you grill, and freeze for later use) or for convenience, use precooked and packaged grilled chicken, fresh or frozen and thawed.
Dannon’s Greek Salad Makes four servings. A tangy Greek salad with cucumbers, olives, and tomatoes. Use a hot or mild pepperoncini, depending on your preference.
SALAD: 4 plum tomatoes, seeded and diced 1/2 red onion, chopped 1/2 seedless European cucumber, diced 1/4 cup chopped fresh flat-leaf parsley 1/2 cup pitted calamata black olives, chopped 1/2 pound feta cheese, diced 4 pepperoncini peppers, chopped (optional) Salt and pepper to taste
Combine all ingredients in a bowl except salt and pepper, then add these to taste.
DRESSING: 1 tablespoon lemon juice 2 tablespoons red wine vinegar 1 teaspoon dried oregano leaves 1 teaspoon ground cumin
Combine yogurt with lemon juice, red wine vinegar, oregano, and ground cumin. Stir to combine. Add dressing to salad and toss.
This page on-line September 10, 2003
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