Lunch for a Month: 31 Grab-and-Go Meals Under 400 Calories

Lunch for a Month: 31 Grab-and-Go Meals Under 400 Calories

Today’s post is brought to you by Shape.com 

Pesto, Sun-Dried Tomato, and White Bean Salad

1 OF 31

1/2 cup white beans tossed with 1 tablespoon jarred pesto, 6 sliced sun-dried tomatoes, and 2 cups baby arugula: 245 calories

Chicken Salad Pita

2 OF 31

1 whole-wheat pita (6 1/2-inch diameter) stuffed with 1/2 cup chopped leftover chicken breast, 1/2 grated apple, and 1 tablespoon lowfat Greek yogurt: 344 calories

Vegetarian Mediterranean Wrap

3 OF 31

1/4 cup hummus, 1 sliced tomato, 1 tablespoon feta, and 4 chopped black olives wrapped in a whole-wheat tortilla: 296 calories

 

Summer Rolls

4 OF 31

Divide 12 large cooked shrimp and 1 cup each bean spouts and shredded cabbage between 4 rehydrated rice paper sheets and wrap up burrito-style: 287 calories

Club Salad

5 OF 31

2 slices deli turkey, 1 cup grape tomatoes, 1 slice crumbled bacon, and 2 cups chopped iceberg lettuce tossed in 1 tablespoon lowfat mayo. Serve with 5 pita chips: 254 calories

Goat Cheese Lentil and Couscous Salad

6 OF 31

1/4 cup cooked lentils mixed with 1/2 cup cooked whole-wheat couscous, 3/4 cup cherry tomatoes, and 2 tablespoons crumbled goat cheese: 223 calories

Marinated Kale and Chicken Salad

7 OF 31

Add 2 tablespoons fresh lemon juice and 1 tablespoon olive oil to 2 cups shredded kale and let marinate overnight. Toss in 1/2 cup diced leftover chicken and 1 tablespoon dried currants: 333 calories

Vegan Pate

8 OF 31

1/4 cup cooked lentils pureed with 2 tablespoons walnuts and 1 tablespoon olive oil. Serve with 4 whole-wheat crackers and 4 large olives: 371 calories

Sushi Sandwich

9 OF 31

2 slices deli turkey, 1/4 cup grated part-skim mozzarella, and 1 chopped roasted red pepper rolled into a whole-wheat tortilla and sliced into rounds, sushi-style: 296 calories

Roasted Vegetable Sandwich

10 OF 31

1 roasted red pepper and 2 slices roasted eggplant with 1 slice provolone cheese on whole-grain bread: 310 calories

Apple Sandwich

11 OF 31

Core 1 apple and slice horizontally into 4 slices. Sandwich 1 tablespoon cashew butter topped with 1 tablespoon pepitas (green pumpkin seeds) between slices to make 2 sandwiches (or 1 big one): 234 calories

 

Chicken Salad Salad

12 OF 31

1/2 cup diced chicken mixed with 2 tablespoons lowfat mayo, 1 tablespoon raw pistachios, and 1/4 cup pomegranate seeds over 3 cups mixed spring greens: 286 calories

Bento Box

13 OF 31

1/2 cup each cooked brown rice and prepared seaweed salad with 1/4 cup each cubed marinated tofu and edamame: 312 calories

Spicy Chickpeas and Tuna

14 OF 31

3 ounces olive-oil packed light tuna (drained) with 1/2 cup chickpeas and cayenne to taste over 2 cups chopped romaine lettuce: 290 calories

Curry Egg Salad

15 OF 31

Mix 2 hard-boiled eggs with 2 tablespoons lowfat Greek yogurt and 1 tablespoon hot curry powder. Serve with 3 papadums (thin lentil flatbreads): 251 calories

Beet and Goat Cheese Salad

16 OF 31

2 chopped roasted beets tossed with 2 cups baby spinach, 1 tablespoon olive oil, and 2 tablespoons crumbled goat cheese: 242 calories

Chilled Cucumber and Avocado Soup

17 OF 31

Puree 1/2 cucumber, 1 avocado, and juice of 1 lime: 365 calories

 

Provolone Pasta with Beans and Tomatoes

18 OF 31

1 cup cooked whole-wheat pasta tossed with 1 cup steamed string beans, 1/2 cup halved cherry tomatoes, and 1 tablespoon grated provolone: 249 calories

Chili Pita

19 OF 31

1 whole-wheat pita (6 1/2-inch diameter) stuffed with 1/4 cup each refried beans and salsa and 2 tablespoons shredded sharp cheddar cheese: 300 calories

Avocado-Turkey Rolls

20 OF 31

4 slices deli turkey rolled with 1/4 sliced avocado, 1 slice crumbled bacon, 4 large lettuce leaves, and 1/2 teaspoon smoked paprika: 264 calories

Mustard Hummus Mash

21 OF 31

1/2 cup chickpeas mashed with 2 tablespoons each mustard and lowfat mayo on 2 slices toasted whole-wheat bread: 350 calories

Breakfast for Lunch

22 OF 31

Soak 1/2 cup oats in 1/2 cup lowfat milk overnight, and add 1/2 sliced banana and 1 tablespoon chopped walnuts before you dig in: 305 calories

 

Quick Quinoa Tabbouleh

23 OF 31

1 cup chopped tomatoes and 1/2 cup sliced cucumbers with 1/4 cup chopped parsley leaves over 1 cup cooked quinoa: 267 calories

Sesame Salmon Lettuce Wraps

24 OF 31

3 ounces canned wild salmon tossed with 1 cup broccoli slaw and 2 tablespoons sesame dressing wrapped in 4 large lettuce leaves: 300 calories

AB&B

25 OF 31

1 tablespoon almond butter and 1/2 sliced banana sandwich on whole-wheat cinnamon bread: 331 calories

Peanut Chicken Pita

26 OF 31

1/2 cup chopped chicken mixed with 2 tablespoons each bottled peanut sauce and chopped cilantro, stuffed into a whole-wheat pita (6 1/2-inch diameter): 379 calories

Tarragon Caprese Salad

27 OF 31

2 ounces sliced fresh mozzarella with 2 sliced beefsteak tomatoes and 2 tablespoons chopped fresh tarragon: 246 calories

Mexican Quinoa

28 OF 31

1/2 cup cooked quinoa tossed with 1/4 cup each black beans and thawed corn kernels, 1 diced red pepper, and chipotle chili powder to taste: 240 calories

Roast Beef Wrap

29 OF 31

3 ounces lean deli roast beef, 1 cup bagged coleslaw mix, and 1 tablespoon horseradish in a whole-wheat wrap: 267 calories

Bagel with Lox

30 OF 31

2 tablespoons vegetable cream cheese, 2 slices smoked salmon, and 1 tablespoon fresh dill on bagel thins: 250 calories

2-Bean Grilled Chicken Salad

31 OF 31

1/2 cup chopped grilled chicken on 2 cups romaine with 1/4 cup each small white and black beans, 1/8 sliced red onion, 2 tablespoons cilantro, and juice of 1 lime: 259 calories

 

Philadelphia Dietitian and Culinary Nutritionist: Katie Cavuto MS, RD

philadelphia dietitian katie cavuto

To add to ScullyFit’s growing database of health and fitness resources, we are excited to be partnering with Katie Cavuto MS,RD. Katie Cavuto is the official dietitian to the Philadelphia Phillies and the Flyers, as well as a chef, writer and nutrition expert who offers corporate and private nutrition counseling and cooking classes. She’s also a local and regional TV and media personality whose writing and voice has appeared in Parents Magazine, foodnetwork.com, O, the Oprah MagazinePhiladelphia magazine, and Women’s Health (among other publications).

We encourage our residents to reach out to Katie directly for guidance and direction in their own nutritional planning.

Katie’s mission is to use her unique background as a chef and integrative dietitian to teach others how easy it can be to live a healthy lifestyle. Her goal is to inspire and empower people to rebuild their relationship with food and improve their food and wellness confidence using a foundation of self-love. She promotes a food philosophy that celebrates quality whole food ingredients, conscious living and mindfulness.

As a chef, Katie champions food appreciation and encourages her clients to enjoy their time spent in the kitchen as cooking can be a grounding and meaningful part of your day. She inspirits her clients to expand their cooking and wellness knowledge while providing them with the tools they need to make lasting lifestyle changes. Her joyful enthusiasm and ability to translate health tips into practical, everyday messages has awarded Katie the opportunity to share her expertise on local and national TV and in print.

Katie can be reached by phone (215) 545-2802 or email Katie@healthybitesdelivery.com.

 

www.scullyfit.com

 

25 Reasons for a Healthy Lifestyle That Aren’t Weight Loss

healthy lifestyle

We saw a link to this great list on greatist.com, and immediately had to click through since the title was so in line with our ScullyFit philosophy. Our goal is to make health and wellness a lifestyle for our residents, not just a weight loss fad. With this in mind, here is a list of 25 science-based reasons to start living a a healthier lifestyle today that have absolutely nothing to do with your weight! Health and fitness:

  1. Works as an antidepressant
  2. Reduces PMS
  3. Reduces stress and anxiety
  4. Boosts creativity
  5. Wipes out allergies
  6. Strengthens your heart
  7. Helps you resist temptation
  8. Reduces risk of metabolic syndrome
  9. Lessens the risk of other diseases
  10. Protects your eyes
  11. Adds years to your life
  12. Adds life to your years
  13. Makes you respect your body
  14. Strengthens your bones
  15. Saves money
  16. Helps your fertility
  17. Makes you a sex god or goddess
  18. Improves self-esteem
  19. Helps you sleep like a baby
  20. Makes you look and act younger
  21. Pumps you up
  22. Blasts bad and boosts good fat
  23. Makes you a good example for your loved ones
  24. Makes you smarter
  25. Manages chronic pain

For further details on the reasons listed above, visit the full article at greatist.com.

 

www.scullyfit.com

Copy Cat Recipe: P.F. Changs Lettuce Wraps

pf changs lettuce wraps

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time 20 minutes

Yield 4 servings

A copycat recipe that you can easily make right at home in just 20 minutes!

Ingredients

1 tablespoon olive oil
1 pound ground chicken
2 cloves garlic, minced
1 onion, diced
1/4 cup hoisin sauce
2 tablespoons soy sauce
1 tablespoon rice wine vinegar
1 tablespoons freshly grated ginger
1 teaspoon Sriracha, or more, to taste
1 (8-ounce) can whole water chestnuts, drained and diced
2 green onions, thinly sliced
Kosher salt and freshly ground black pepper, to taste
1 head butter lettuce
Make Turkey Cutlets w/ Braised Red Cabbage
Instructions

Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.

Notes

Adapted from Eat. Drink. Love.

Credit: damdelicious.net

www.scullyfit.com