Lunch

Starting with condiments:

• Homemade Garlic Mayonnaise: In a blender I combine 1 large egg, 1-2 tsp lemon juice, 1-2 cloves of garlic, 1 tsp yellow mustard (1/2 tsp dry mustard is okay), salt and pepper. Start blending on high speed and slowly begin pouring in what will be a total of 1 cup of canola or corn oil in a steady stream. It will thicken and by the end of the full cup should be thick mayonnaise. Makes 1 1/4 cup. Each teaspoon is 34 calories, 3.7g fat, 0.1g protein, 0.1g carbs, and 1mg sodium.
• Roasted Red Bell Peppers: You can either buy the plain roasted peppers and layer them in a jar as follows: 1 layer peppers, 1 layer finely chopped garlic, etc until you fill the jar. After that is done, pour in canola or corn oil to fill. The oil preserves the peppers for much longer. When I go to use them I wipe the oil off (it hardens in the fridge) and then use the pepper. The garlic flavor stays with it.

1) Bologna on Wheat: 2 slices of low-calorie wheat bread, 1 tsp homemade mayonnaise, 2 slices of Fat-Free Bologna, 2 pieces of roasted bell peppers, and 1 tsp mustard. Make a sandwich and done!

2) Couscous and Tuna Salad: 1/2 cup of cooked couscous (the lemony version with green beans), 1 can of light tuna in water (about 3.5 oz), 1 tsp homemade mayonnaise, 2 tbsp lemon juice, salt and pepper. Mix everything except couscous and after well distributed mix in the couscous. I recommend adding some diced carrots to this one. Without carrots: 241 calories, 4.6g fat, 28.9g protein, 20.8g carbs, and 387.8mg sodium.

3) Open-faced Bean Mexican Quesadilla: This can be a breakfast or lunch, I usually end up making it as a breakfast because I brown-bag it at work for lunch. First I heat up a skillet and the broiler. Once the skillet is hot I add a low-carb tortilla to it browning one side then flipping it over. Next I top with 1/2-3/4 oz of Brie cheese (you can use low-fat or fat-free varieties if you prefer), 1/4 cup heated fat-free refried beans, some pepper, garlic powder, and red pepper flakes. Once the cheese begins to melt I create a center hole to add an egg and put the skillet in the broiler to cook it through. Once cooked I add 1 chopped roasted bell pepper and 1 tbsp fresh chopped basil. Using 3/4 oz of brie: 263.6 calories, 13.9g fat, 18.8g protein, 19.7g carbs, 839.7mg sodium. Yes, this is higher in fat and sodium but that's fine by me.

4) Beef Prosciutto and Brie Sandwich: 2 slices of low-calorie wheat bread, 1 oz low-fat beef prosciutto, 3/4 oz brie cheese (or mozzarella), 1 tsp fat-free mayonnaise, 1 tsp of mustard. I like to add fresh basil and accompany it with papaya. With papaya: 267 calories, 8.9g fat, 16.7g protein, 31.6g carbs, and 717.3mg sodium.

5) Parmesan Brown Rice and Turkey Breast: 3/4 cup Diamond G brown rice mixed with 1 tsp of fat-free Promise spread, 4oz grilled and seasoned turkey or chicken breast over the rice and topped with 1-2 tbsp of shredded parmesan cheese. 245.6 calories, 2.7g fat, 32.2g protein, 22g carbs, and 184.8mg sodium.

6) Egg Sandwich: 2 slices of low-cal wheat bread or preferrably a sandwich bun or english muffin, 1 egg poached or "baked" (set in small sprayed skillet and broiled until set but not too firm in the center), 1 slice of cheese, 1 tsp mayonnaise, mustard and seasonings to taste. Toast the bread and spread condiments on it. Once you remove the egg from the oven, top it with the cheese so it melts then add them both to the bread. Very simple but delicious. On an english muffin with low-fat cheddar: 284 calories, 12.2g fat, 19.3g protein, 27g carbs, and 561.5mg sodium.