Boosting Your Metabolism For Dummies
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Without a metabolism-boosting lunch chock-full of nutrients, your blood sugar levels drop, you feel sluggish, and you tend to go overboard calorie-wise at dinnertime. Without lunch, the math never adds up to fewer calories or weight loss.

Make sure your sandwich bread isn’t more calories than you’ve bargained for. Large wraps can count as 3–4 slices of bread, even if they’re whole grains!

Salmon Bahn Mi Sandwich

Prep time: 35 minutes

Cook time: 25 minutes

Yield: 4 servings

1/4 c water

1/4 c sugar

1/4 c distilled white vinegar

1/2 c julienned carrot

1/2 cup julienned daikon radish

6 ounce wild salmon

1 teaspoon olive oil

1/4 teaspoon garlic powder

Dash freshly ground pepper

4 whole wheat baguettes

1/2 cup fresh cilantro

1/4 medium cucumber, cut lengthwise into 4 slices

  1. Preheat oven to 375 degrees F.

  2. To make slaw, combine water, sugar and vinegar in a saucepan and bring to a boil. Remove from heat and cool. Add carrot and daikon, to slaw. Refrigerate for 30 minutes.

  3. Season salmon with olive oil, garlic powder, and pepper. Bake salmon in oven for 20 minutes or until crisp around the edges.

  4. Slice baguettes lengthwise. Bake baguettes for about 5 minutes in oven. Cut salmon and put on baguettes. Add cilantro and cucumber slices to baguette. Top with slaw.

Per serving: Calories 301; Fat 5.8g; Saturated Fat 0.7g; Cholesterol 30 mg; Sodium 350mg; Carbohydrates 49g; Dietary Fiber 7g; Protein 18g.

Veggie Burger Wrap Up

Prep time: 20 minutes

Cook time: 5–10 minutes

Yield: 6 servings

8 ounces shelled frozen edamame

8 ounces cooked kidney beans

1 red onion, chopped

1/3 cup chopped walnut

1 carrot, shredded

1 cup whole wheat breadcrumbs

2 scallions, finely chopped

2 tablespoons chopped fresh parsley

2 teaspoons low-sodium soy sauce

Dash freshly ground pepper

3 tablespoons olive oil

4 whole wheat tortillas

4 large leafs lettuce

4 tablespoons salsa

  1. Boil edamame in water as directed by package. Drain and use potato masher to mash kidney beans and edamame in a bowl until slightly chunky.

  2. Add onion, walnuts, carrots, bread crumbs, scallions, parsley, and soy sauce and season with pepper. Combine ingredients with hands. Form the bean mixture into 6 patties.

  3. Heat olive oil in pan and add patties. Cook for 2–3 minutes on each side.

  4. Place 1 leaf lettuce and 1 tablespoon salsa to each tortilla. Add patty and wrap up!

Per serving: Calories 402; Fat 12g; Saturated Fat 1g; Sodium 300mg; Carbohydrates 56g; Dietary Fiber 12.5g; Protein 19.5g.

Chicken Artichoke Mini Melts

Prep time: 15 minutes

Cook time: 20 minutes

Yield: 4 servings

1 chicken breast, boneless and skinless

Freshly ground pepper to taste

2 tablespoons olive oil

4 whole wheat English muffins

2 tomatoes, seeded and chopped

1/4 cup artichoke, finely chopped

1/4 cup grated part-skim Parmesan cheese

2 tablespoons fresh basil leaves

  1. Preheat oven to 400 degrees F.

  2. Season chicken breast with pepper. Heat olive oil in medium skillet over med heat and cook chicken for 4–5 minutes per side. Cut chicken into small cubes.

  3. Lay English muffins on baking sheet. Place tomatoes, artichoke, cheese, and chicken on top of English muffins and bake for 10 minutes. Garnish with basil.

Per serving: Calories 315; Fat 11g; Saturated Fat 2g; Cholesterol 42mg; Sodium 400mg; Carbohydrates 33.5g; Dietary Fiber 7.5g; Protein 22g.

About This Article

This article is from the book:

About the book author:

Rachel Berman, RD is the Director of Nutrition for, a free Web site and mobile app which provides tools to help people lead healthier lives. A nationally recognized nutrition expert, she has appeared on The Today Show, several local television and radio health segments, and is frequently quoted in print and online publications.

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