It may seem from these lunches that I eat a lot of bagels, but that's not true most of the time. I just happened to buy one of those big bags with 12 bagels at Costco and it takes me a long time to eat them since I only eat half at a time. Usually, I have whole wheat bread, and later lunches should reflect this. Using bagels means that these lunches are about 80 calories more than my usual, but that's okay. I enjoy the bagels and they're more filling than thin slices of wheat bread. I simply have to adjust later snacks so that I eat a bit less on days when I'm having these bagels.
Today, I had one of my more filling lunches. Tuna always keeps me full longer than any other type of protein. I also had a bit of avocado, which is often hard to squeeze in because it's so high in calories. Finally, I had the last of some carrot soup I had lying around. I had this with half of a bottle of Coke Zero.
Tuna salad (2 servings):
- 1 can of water-packed Albacore tuna, drained (210 calories)
- 2 tbsp. reduced calorie mayonnaise (60 calories) or 1 tbsp. regular mayonnaise with 1 tbsp. yogurt (100 calories)
- 1 tbsp. plain, low-fat yogurt (10 calories)
- 1 thin slice large onion, finely chopped (4 calories)
- seasoning to taste - garlic powder, celery salt, pepper are my favorites
If you like moister tuna salad, it's not going to cost much in calories just to put more yogurt in it and I can't taste it much. If you're sensitive to yogurt flavors, it may be best to go with reduced calorie mayo and add more of it.
1/2 bagel = 160 calories
tuna salad (1/2 the above) = 142 calories (add 20 more if you use full fat mayo and yogurt)
tomato (1 small) and avocado salad (1 thin slice) = 16 + 32 = 48 calories
10 oz. carrot soup = 100 calories
total: 450 calories