8- Best Abs Diet Lunch

abs diet lunch

Abs Diet Lunch

THE TOM BOY 

(Tomato, AvocadO, Mozzarella, Basil) 

(Number of foods: 1)

1 LOAF ITALIAN OR CIABATTA BREAD 

6 FRESH BASIL LEAVES 

2 LARGE TOMATOES, SLICED 

1 AVOCADO, PITTED, PEELED, AND SLICED 

4 OUNCES FRESH MOZZARELLA CHEESE, SLICED  

3 TABLESPOONS EXTRA-VIRGIN OLIVE OIL 

1 TABLESPOON BALSAMIC VINEGAR SEA SALT AND CRACKED BLACK PEPPER

1. Slice the bread in half lengthwise and toast both halves. Layer the basil, tomato slices, avocado, and cheese evenly on half of the bread. 

2. Mix the oil and vinegar in a small bowl and drizzle on top of the sandwich. Sprinkle with salt and pepper and top with the remaining bread half. Cut into slices. 

Makes 2 servings. 

Per serving: 

510 calories, 17 g protein, 24 g carbohydrates, 42 g fat (10 g saturated), 180 mg sodium, 7 g fiber

abs diet lunch

 POPEYE AND OLIVE OIL SALAD 

(Number of Powerfoods:2)

1½ CUPS CHOPPED BABY SPINACH 

1½ CUPS CHOPPED ROMAINE LETTUCE 

3 SLICES PROSCIUTTO, CHOPPED 

½ CUP MANDARIN ORANGE SLICES 

1/3 CUP SLICED STRAWBERRIES 

2 TABLESPOONS DICED RED ONION 

1½ TEASPOONS EXTRA-VIRGIN OLIVE OIL 

1 TABLESPOON RED WINE VINEGAR 

½ CLOVE GARLIC, MINCED 

1/8 TEASPOON BLACK PEPPER 

Mix the salad ingredients in a bowl.

Mix the dressing in another bowl and pour over the salad. Toss to coat.

Makes 1 serving. 

Per serving: 

238 calories, 9 g protein, 23 g carbohydrates, 14 g fat (4 g saturated), 450 mg sodium, 6 g fiber.

abs diet lunch

GROWN-UP GRILLED CHEESE 

We grew up on Velveeta grilled cheese sandwiches. This version cuts the fat in half and dumps the white bread. 

(Number of Powerfoods: 3)

1 TEASPOON OLIVE OIL 

2 SLICES (OR ½ CUP) PART-SKIM MOZZARELLA CHEESE 

2 SLICES TOMATO 

2 SLICES WHOLE WHEAT BREAD OREGANO TO TASTE 

Add the oil to a skillet and place over medium heat. Slip the cheese and tomato slices onto a slice of bread. Sprinkle oregano on top. Cover with the second bread slice. Grill the sandwich until the cheese melts. 

Makes 1 serving. 

Per serving: 

330 calories, 21 g protein, 26 g carbohydrates, 15 g fat (7 g saturated), 35 mg sodium, 4 g fiber.

abs diet lunch

REUBEN MADEBETTA 

(Number of Powerfoods: 4)

¼ CUP CANNED SAUERKRAUT, RINSED TWICE AND DRAINED WELL 

1 TABLESPOON CRUMBLED FETA CHEESE 

1 TABLESPOON LOW-FAT THOUSAND ISLAND DRESSING 2 SLICES RYE BREAD 

2 SLICES REDUCED-SODIUM SMOKED DELI TURKEY 

1 SLICE LOW-FAT SWISS OR MOZZARELLA CHEESE

1. Mix the sauerkraut, feta, and dressing in a small bowl. Spread on 1 bread slice. Top with the turkey, cheese, and the remaining bread. 2. Coat a nonstick skillet with cooking spray and place over medium heat until hot. Add the sandwich and grill for 2 to 3 minutes per side until the cheese has melted. 

Makes 1 serving.

 Per serving:

335 calories, 23 g protein, 42 g carbohydrates, 9 g fat (3 g saturated), 1,625 mg sodium, 5 g fiber

abs diet lunch

THE MUSCLE MAKER 

(Number of Powerfoods: 5) 

1 PLUM TOMATO, CUT INTO EIGHTHS 

¼ CUP SLICED ONION 1 SMALL CLOVE GARLIC, CRUSHED

2 ½ CUPSCHOPPEDROMAINELETTUCE 

2 TABLESPOONS BALSAMIC VINAIGRETTE SALT AND PEPPER GRILLED FLANK STEAK SLICES 

2 TABLESPOONS CRUMBLED BLUE CHEESE 

1. Mix the tomato, onion, garlic, and lettuce in a bowl. Add the vinaigrette and toss to coat. Season with salt and pepper. 

2. Top with the steak and cheese. 

Makes 1 serving. 

Per serving: 

350 calories, 38 g protein, 16 g carbohydrates, 16 g fat (7 g saturated), 680 mg sodium, 4 g fiber.

abs diet lunch

VERY SLOPPY JOES WITH ‘SHROOMS 

(Number of Powerfoods: 6) 

1½ POUNDS LEAN GROUND TURKEY 

¼ POUND MUSHROOMS, SLICED 

½ TEASPOON GARLIC POWDER 

1 CUP KETCHUP 

¼ CUP APPLE CIDER VINEGAR 

2 TABLESPOONS YELLOW MUSTARD 

½ TABLESPOON CHILI POWDER 

¼ CUP WORCESTERSHIRE SAUCE GROUND BLACK PEPPER 4 WHOLE WHEAT HAMBURGER BUNS 

1. Coat a large skillet with cooking spray and place over medium heat until hot. Add the turkey and mushrooms; cook for 3 minutes, stirring to break up the meat. Add the garlic powder. Reduce the heat to low and cook for 3 minutes. 

2. Stir in the ketchup, vinegar, mustard, chili powder, and Worcestershire. Continue cooking over low heat for 5 to 10 minutes, stirring occasionally. 

3. Season with pepper. Spoon the mixture over the bun bottoms and add the tops.

Makes 4 servings. 

Per serving: 

460 calories, 40 g protein, 38 g carbohydrates, 18 g fat (4 g saturated), 1,357 mg sodium, 7 g fiber.

abs diet lunch

BUFFALO MEATBALL SANDWICH 

Ground buffalo makes this meatball sandwich low in fat and rich in flavor. 

(Number of Powerfoods: 7) 

1 POUND LEAN GROUND BUFFALO 

2 EGG WHITES 

½ CUP TOASTED WHEAT GERM 

1/3 CUP FINELY CHOPPED ONION 

2 TABLESPOONS GRATED PARMESAN CHEESE 

1 TEASPOON MINCED GARLIC 

1 FRENCH BAGUETTE OR CRUSTY ITALIAN BREAD 

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL 

½ TEASPOONSALT-FREE ALL-PURPOSE SEASONING 

¼ TEASPOON BLACK PEPPER 

1 JAR (14 OUNCES) SPAGHETTI SAUCE 

4 THIN SLICES MOZZARELLA CHEESE 

1. Preheat the oven to 350°F. 

. Mix the buffalo, egg whites, wheat germ, onion, Parmesan, and garlic. Shape into 12 meatballs and place in a baking dish that's been lightly coated with cooking spray. Bake for 15 to 20 minutes (turning once) or until cooked through. 

3. While the meatballs are cooking, slice the baguette in half lengthwise and remove some of the interior bread to trim the carbs and make room for the meatballs. With 5 minutes left to bake the meatballs, place the bread in the oven to lightly toast. Brush the meatballs with the oil and season with the all-purpose seasoning and pepper. 

4. Warm the spaghetti sauce in a pan over medium heat. Spoon the meatballs into the sauce to coat and then line them up in the bottom bread half. Top with the mozzarella. 

5. Return the baguette to the oven for about 2 minutes or until the cheese melts. Allow to cool for a minute and cut into slices.

Makes 4 servings. 

Per serving: 

580 calories, 46 g protein, 54 g carbohydrates, 19 g fat (7 g saturated), 1,120 mg sodium, 5 g fiber.

abs diet lunch

MAN-CAN-LIVE-WITHOUT-BREAD CHICKEN SALAD SANDWICH 

(Number of Powerfoods: 8) 

2 COOKED CHICKEN BREASTS, CHOPPED 

½ CUP CHOPPED CELERY 

½ SCALLION, CHOPPED 

2 TABLESPOONS LIGHT MAYONNAISE SALT AND PEPPER ½ CUP HALVED SEEDLESS RED GRAPES 

2 ROMAINE OR RED LEAF LETTUCE LEAVES 

1. Mix the chicken, celery, scallion, and mayonnaise in a bowl; season with salt and pepper. Gently stir in the grapes. 

2. Divide between the lettuce leaves and roll up. 

Makes 2 servings. 

Per serving: 

230 calories, 27 g protein, 10 g carbohydrates, 8 g fat (1.5 g saturated), 200 mg sodium, 1 g fiber.

Abs Diet Lunch