Tuesday, April 19, 2011

Beach Body Boot Camp Diet (Fitness Magazine) - Lunches

Lunches about 400 calories each

 Greek Pita Pockets with Tzatziki Sauce

  • Combine 1/2 cup canned chickpeas, rinsed and drained; 1/4 cup chopped cucumber; 1/4 cup chopped red bell pepper; and 1/4 cup chopped black olives.
  • Whisk together 1/4 cup low-fat Greek yogurt, 1/4 cup shredded cucumber, 1/4 teaspoon dill, and a pinch each of salt and black pepper.
  • Cut a whole-grain pita in half and fill both halves with bean mixture; top with yogurt sauce.
Greek Pita Pockets With Tzatziki Sauce


Panzanella White Bean Salad

  • Toast 2 slices whole-grain bread and cut into 1-inch cubes.
  • Combine with 1/2 cup canned white beans, rinsed and drained; 1/2 cup halved grape tomatoes; 1/2 cup chopped cucumber; 2 tablespoons minced basil; 2 tablespoons diced red onion; 1 tablespoon fresh lemon juice; and 1 tablespoon olive oil.
  • Mix all ingredients; add salt and black pepper to taste.
Panzanella White Bean Salad


Spinach Salad with Chicken, Strawberries, Walnuts, and Goat Cheese

  • Combine 3 cups baby spinach, 2 ounces chopped grilled chicken, 1/2 cup sliced strawberries, 1/2 ounce crumbled goat cheese, 2 tablespoons chopped walnuts, 2 teaspoons olive oil, and 1 tablespoon balsamic vinegar.
  • Toss all ingredients; add salt and black pepper to taste.
Spinach Salad With Chicken, Strawberries, Walnuts and Goat Cheese


Dressed-Up Turkey Wrap

  • Put 2 ounces roasted turkey; 1/2 ounce brie; 1/2 apple, thinly sliced; and 1/2 cup arugula on an 8-inch whole-grain tortilla. Roll up.
  • Serve with 1/2 apple, sliced and topped with 1 teaspoon peanut butter.
Dressed-Up Turkey Wrap

Rosemary and Zucchini Flatbread with Grape Salad

  • Preheat the oven to 350 degrees F.
  • Warm 1 whole-grain flatbread on a baking sheet 7 minutes.
  • Remove from oven and top with 1/2 cup thinly sliced zucchini, 1/4 cup grated part-skim mozzarella, and 1 teaspoon dried rosemary. Bake 7 minutes more, until cheese is melted.
  • Meanwhile, mix 1 cup halved grapes with 2 tablespoons sliced almonds.
  • Serve flatbread warm or at room temperature with grape salad.
Rosemary and Zucchini Flatbread With Grape Salad


Thai Shrimp Po' Boy

  • Coat 2 ounces cooked shrimp, tails removed and sliced lengthwise, with 2 teaspoons prepared Thai chili-garlic sauce.
  • Slice a whole-grain hero roll lengthwise and fill with shrimp, 3 tablespoons sliced or chopped avocado, 1/4 cup sliced cucumber, and 1/4 cup shredded carrots.
  • Top with 2 tablespoons chopped cilantro and 1 tablespoon fresh lime juice.
Thai Shrimp Po' Boy

Mediterranean Pasta Salad with Tuna

  • Cook 1 1/2 ounces whole-grain angel hair pasta.
  • Combine 3 ounces water-packed tuna, drained, with 1/2 cup halved grape tomatoes; 1/2 cup canned artichokes, drained and quartered; 3 tablespoons sliced pitted black olives; 1 tablespoon fresh lemon juice; and 2 teaspoons olive oil with pasta.
  • Add salt and black pepper to taste; serve
Mediterranean Pasta Salad With Tuna

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