28-Day Size Down Challenge | Lunch Menu

Option 1

• 3 oz. turkey breast
• 2 slices whole wheat bread
• 1 Tbsp. fat-free mayo
• ¼ cup baby spinach
• ½ cup tomato
• 1 cup vegetable soup

Option 2

• 1 large egg
• 1 large salad
• 2 Tbsp. vinegar and oil
• 1 cup croutons

Option 3

• 3 oz. tuna in water with 1 Tbsp. reduced-fat mayo
• 1 tsp. sweet relish
• ½ whole wheat 6-inch pita
• ½ cup diced onion, tomato, lettuce

Option 4

• 3 oz. tuna in water with 1 Tbsp. reduced-fat mayo and 1 tsp. sweet relish
• ½ whole wheat 6-inch pita
• ½ cup diced onion, tomato, lettuce

Option 5

• 2 cups romaine lettuce
• 1/3 cup cooked pasta
• ½ cup diced tomatoes and cooked zucchini
• 2 Tbsp. reduced-fat Italian dressing
• 2 (4-in.) rice cakes

Option 6

• 1 whole wheat wrap
• 2 oz. cheddar cheese
• 1 cup beans
• ½ cup salsa
• 1 apple

Option 7

• 3 oz. chicken breast
• 1 cup broccoli, frozen
• 1 medium baked potato
• 3 Tbsp. chunky salsa
• 1 cup vegetable soup

Option 8

• 1 cup minestrone soup
• 1 oz. low-fat mozzarella cheese, 1 fresh tomato slice
• 1 slice whole wheat bread (melt ingredients)
• 1 tsp. mustard

Option 9

• ½ cup hummus
• ¼ cup three bean salad
• 1 whole wheat roll
• ½ cup skim milk

Option 10

• 1 cup minestrone soup
• Tomato cheese melt:
  • 1 oz. low-fat mozzarella 
  • 2 tomato slices
  • 2 slices whole wheat bread

Option 11

• 1 ½ cups fresh spinach
• 2 oz. skinless roasted chicken breast
• 1 tsp. olive oil, 1 Tbsp. vinegar
• 1 sesame breadstick

Option 12

• Turkey melt on 6-inch pita with tomatoes, lettuce
• 1 slice of mozzarella cheese
• ½ cup brown rice

Option 13

• 3 oz. turkey 
• 2 slices of whole wheat bread
• 1 cup vegetable soup
• 1 cup skim milk

Option 14

• 2 oz. extra lean ham
• 1 oz. fat-free Swiss cheese
• 2 tsp. mustard
• 3 slices fresh tomato
• 2 lettuce leaves
• 2 slices whole wheat bread
• 1 kiwi 
• ½ cup fat-free milk

Option 15

• 3 oz. packet of tuna in water
• 2 slices whole grain bread
• 2 tsp. light mayo
• 2 slices fresh tomato

Option 16

• 1 cup minestrone soup
• 1 oz. low-fat mozzarella cheese, 1 fresh tomato slice
• 1 slice whole wheat bread (melt ingredients)
• 1 tsp. mustard

Option 17

• 2 slices of wheat bread
• 3 oz. turkey
• 1 slice cheese
• ½ cup raspberries
• Side salad with low-fat dressing

Option 18

• Turkey melt on 6-inch pita:
  • Tomatoes, lettuce
  • 1 slice mozzarella cheese
• ½ cup brown rice
• 1 peach

Option 19

• 3 oz. tuna in water
• 1 oz. low-fat shredded cheese
• 2 cups salad greens + 1 cup raw vegetables
• 2 Tbsp. fat-free dressing
• ½ whole wheat pita
• Spray butter

Option 20

• ½ whole wheat pita
• 4 oz. turkey breast
• 1 oz. low-fat cheese
• 2 leaf lettuce and 2 slices tomato
• 2 Tbsp. avocado puree
• 8 baby carrots
• 3 celery stalks

Option 21

• 4 oz. boneless, skinless chicken breast, cooked
• 2 cups salad greens + 1 cup raw vegetables
• 2 Tbsp. fat-free dressing
• 5 whole wheat crackers

Option 22

• 3 oz. tuna in water
• 2 cups romaine lettuce
• ½ cup pasta
• ½ cup tomatoes, cauliflower
• ¼ cup avocado with low-fat dressing

Option 23

• 3 oz. packet of tuna in water
• 2 slices whole grain bread
• 2 tsp. light mayo
• 2 slices fresh tomato

Option 24

• 2 oz. extra lean ham
• 1 oz. fat-free Swiss cheese
• 2 tsp. mustard, 3 slices fresh tomato, 2 leaves lettuce
• 2 slices whole wheat bread
• 1 kiwi 
• ½ cup fat-free milk

Option 25

• 3 oz. turkey sandwich
• 1 cup vegetable soup
• 1 cup fat-free milk

Option 26

• ½ cup hummus
• ¼ cup three bean salad
• 1 whole wheat roll
• ½ cup fat-free milk

Option 27

• Sandwich with 3 oz. turkey breast
• 2 slices of high-fiber bread
• Side salad
• 8 oz. fat-free milk 

Option 28

• Pita pocket:
  • 1 pocket bread filled with diced lettuce, tomato, 1 slice of cheese
  • 3 oz. packet of light chunk, spring water tuna 
  • Mix filling with 1 Tbsp. of light mayo before filling pocket bread
• 2 cups of steamed or stir-fried vegetables