POWER YOUR LUNCH (pick one per meal)

1. Tomato and cheese sandwich 2 slices whole-wheat bread, 2 oz. lowfat cheese, 2 slices tomato (fresh basil optional). Serve with 1/2 cup unsweetened applesauce. Calories: 459

2. Hummus, turkey and veggies 1/2 cup hummus (try a flavored variety like sundried tomato), 2 cups cut raw vegetables (broccoli, pepper, zucchini, carrot, cucumber, etc.), 2 oz. sliced turkey breast. Serve with a banana on the side. Calories: 443

3. Fruit salad and cottage cheese 1 1/2 cups peeled and cut fruit (pineapple, kiwi, melon, strawberries, orange, etc.), 1/2 cup lowfat cottage cheese. Serve with a small whole-wheat roll. Calories: 464

4. Eggplant pita 2 medium whole-wheat pitas stuffed with 1/4 cup hummus, 3 oz. sliced roasted eggplant, 1/2 cup sliced raw or roasted vegetables (tomato, carrot, onion, mushroom, zucchini, etc.). Calories: 451

5. Soup, roll, and fruit 10 oz. organic soup (tomato, butternut squash, potato leek, etc.). Serve with a small whole-wheat roll and an orange. calories: 460

6. Turkey pesto wrap Small whole-wheat tortilla, ltbsp. pesto, 1cup fresh spinach, 4 oz. sliced turkey breast, sliced tomato and onion. Serve with an apple on the side. Calories: 425

7. Chef's crab salad 4 oz. crab meat, 11/2 cups romaine lettuce,lsliced hard-boiled egg, sliced raw vegetables (tomato, cucumber, onion, carrot, zucchini, mushroom, etc.). Top with 2 tbsp. lowfat vinaigrette. Calories: 470

8. Pear, feta, and spinach salad 1,1/2 cups fresh spinach, 1/4 cup crumbled feta cheese, lsmall, sliced pear, 2 tbsp. dried cranberries, 2 tbsp. chopped walnuts. Top with 2 tbsp. lowfat vinaigrette. Calories: 433

9. Tex-Mex chicken portobello Remove stem and gills from portobello and stuff with 4 oz. chicken breast, 1/4 cup chunky salsa,loz. shredded cheddar cheese. Bake 20 minutes at 350°F. Calories: 422