DIY Pre-Made Lunch Combos for Your Flat-Belly Diet - dummies

DIY Pre-Made Lunch Combos for Your Flat-Belly Diet

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

Ever buy those little pre-made lunch combos for kids? Here’s a recipe for a grown-up version that’s flat-belly friendly and where you control portion sizes and variety. Fill a divided container — or individual containers — with a variety of fresh ingredients for a well-balanced, adult-approved lunch that your body will thank you for.

Tired of deli meat? Try roasted tofu or edamame for a different type of protein. Edamame is an immature green soybean that provides an excellent fiber and protein punch.

Prep time: 5 minutes

Yield: 4 servings

Four 1-ounce slices low-fat Swiss cheese

Four 2-ounce slices low-sodium deli turkey

1 cup cherries

2 cups blueberries

2 cups grapes

1 cup baby spinach

Eight mini (2-inch diameter) whole-wheat pitas

Four 1/2-ounce squares dark chocolate, 70 percent to 85 percent cacao

  1. Place one slice of cheese on a flat surface and stack a slice of turkey on top of the cheese. Roll the two up together to form a pinwheel, with the cheese on the outside. Repeat this step with all the remaining slices of cheese and turkey to form additional pinwheels.

  2. In a medium bowl, combine the cherries, blueberries, and grapes and gently toss.

  3. Using a bento box or individual containers, evenly arrange the turkey and cheese roll-ups, the baby spinach, the pitas, the fruit mixture, and the dark chocolate.

    A traditional Japanese bento box is a box-shaped container, usually divided, used to hold a variety of single-portion foods. Once the cover is on, it’s perfect for taking to work or school.

Per serving: Calories 363 (From Fat 83); Fat 9g (Saturated 5g); Cholesterol 35mg; Sodium 671mg; Carbohydrate 48g (Dietary Fiber 7g); Protein 26g.