Brown-bag a lean meal: packing a lunch will save you time, unwanted pounds and valuable dollars - Active Nutrition - Brief Article - Recipe

Men's Fitness, August, 2002 by Darrin Miller

If you think a sack lunch and a pocket protector go hand in hand, you may need to let your seventh-grade mentality out for some air. Homemade lunches aren't just for penny-pinching geeks looking to get some time alone with their new Star Trek novel. Packing your own meals saves calories and money and only takes a few minutes. It may seem easier to dash out to grab a quick bite each afternoon, but that will run you roughly eight bucks a day (sans beverage). When you brown-bag it, you can spend less than $5 a day, and you'll most likely get more--and certainly more healthful--food for your trouble.

1 Turkey Platter

Comfort food doesn't come any easier than this Thanksgiving standby, now available year-round thanks to such chains as Boston Market and Koo Koo Roo. However, depending on your protein, carb and vegetable choices, you can unwittingly rack up 30 more grams of fat than you need.

How to make it: Arrange four ounces of thick-sliced delicatessen turkey breast, a 15-ounce can of yams and one cup of green beans (fresh, frozen or canned) in a microwaveable dish. The next day, heat the plate in the microwave for two or three minutes.

Totals: 446 calories, 1g fat, 72g carbs, 37g protein, 10g dietary fiber

Cost: $3.71

Savings: 214 calories, 30g fat, $2.58 (Compared to a similar lunch of turkey breast, sweet-potato casserole, green beans and cornbread at Boston Market.)

2 Ham Sandwich

The ubiquitous sandwich shop is as all-American as, well, sandwiches. Unfortunately, fatty luncheon meat, mayonnaise and individually wrapped slices of cheese are American too. To avoid becoming a Subway Jared clone--the "before" version--learn how to fix a healthful hoagie.

How to make it: Top two slices of whole-grain bread with two teaspoons of honey mustard, three ounces of deli ham (such as Healthy Choice), one ounce of Swiss cheese, one lettuce leaf and two tomato slices. Garnish the sandwich with a one-ounce bag of baked potato chips (such as Guiltless Gourmet or Baked Lays) and a cup of strawberries.

Totals: 524 calories, 71g carbs, 33g protein, 12g fat, 11g fiber

Cost: $5.14

Savings: 53 calories, 14g fat, $3 (Compared to the same meal at a typical deli.)

3 Chicken Caesar Salad The convenience of an in-house buffet can be enormously tempting, but don't think the people at the office commissary stay awake at night pondering ways to spare you a few fat grams. Take matters into your own hands with this low-fat rendition of a traditional lard-filled favorite.

How to make it: Grill or bake a boneless, skinless chicken breast, then cut it into thin strips. Place the chicken strips over two cups of chopped romaine lettuce and top, with two tablespoons of shredded carrots and two tablespoons of fat-free Caesar dressing. Serve the salad with one cup of minestrone soup (Progresso would be a good choice) and a banana.

Totals: 550 calories, 54g carbs, 62g protein, 10g fat, 10g fiber

Cost: $4.85

Savings: 497 calories, 23g fat, $2 (Compared to a bowl of soup, chicken Caesar salad and a banana at your office cafeteria.)

4 Shrimp Primavera Who has time to sit for a long lunch these days? The '80s are over, and power lunches disappeared with Remington Steele. Time may be money, but you can still enjoy Italian food and save the equivalent of a few euros in the bargain.

How to make it: Toss together one cup of cooked angel-hair pasta, a quarter-pound of cooked medium shrimp and three-fourths of a cup of garden-style tomato sauce (such as Ragu or Prego) in a microwaveable dish. The next day, heat the plate in the microwave for two or three minutes. Top with a tablespoon of grated Parmesan cheese. Serve with a whole-grain roll; finish with a cup of grapes for dessert.

Totals: 535 calories, 86g carbs, 39g protein, 4g fat, 11g fiber

Cost: $4.70

Savings: 95 calories, 13g fat, $4 (Compared to shrimp primavera plus a breadstick at Olive Garden.)

5 Sweet `n' Sour Chicken With Broccoli

Asian food can be cheap, fast and healthy--but not always. When stir-frying or pan-frying, use a few drops of oil, not a whole quart.

How to make it: Toss one cubed boneless, skinless chicken breast; one tablespoon of apricot preserves; two teaspoons of soy sauce; and half a teaspoon of dark sesame oil in a microwaveable dish. Cover and microwave for three minutes, until the chicken is cooked through. In another dish, combine one-half cup of instant brown rice and one-half cup of water. Cover and microwave for three to five minutes, until the liquid is absorbed. Let stand for five minutes, then season the rice to taste with salt and black pepper. Arrange the rice and a half-cup of prepared broccoli alongside the chicken. The next day, cover and microwave for one minute, until hot. For dessert, have an orange.

Totals: 605 calories, 67g carbs, 62g protein, 62g fat, 7g fiber

Cost: $4.07

Savings: 97 calories, 19g fat, $5 (Compared to sweet `n' sour chicken with rice at a typical Chinese restaurant.)

6 Veggie Wrap

You'd think your groceries would cost less if you did without the mayonnaise, butter, oil, creams and cheeses. Not so, as health-food markets such as Whole Foods can take your whole paycheck. Fortunately, you don't have to sacrifice your bank account to spare your health; you just need a little preparation.