Lunch Guidelines

Sandwiches, defined:

• Whole Sandwich = 2 lunch servings (two yellow triangles)
  2 slices whole wheat bread with 2 ounces lean meat OR 2 ounces reduced-fat cheese
• Half Sandwich = 1 lunch serving (one yellow triangle)
  1 slice whole wheat bread with 1 ounce lean meat OR 1 ounce reduced-fat cheese

Meat & Cheese Choices	Sandwich extras (put on as much as you like):	Spreads
Reduced-fat Swiss Reduced-fat Cheddar Reduced-fat Monterey Jack Goat Cheese Lean Ham slices Lean Turkey slices 2 Tbsp. Peanut Butter	Sliced tomato Lettuce* Arugula (Rocket)* Mache* Spinach* Sliced cucumber* Sliced peppers Any kind of sprout* Onions *Coumadin® (warfarin) users should avoid these sandwich ingredients.	Hellman's Extra Light Mayonnaise: 1 Tbsp. Any Coarse Ground Mustard: 1 Tbsp. Dijon Style Mustard: 1 Tbsp. Your Favorite Chutney: 1 Tbsp. Roasted Garlic: 2 cloves Tapenade: 1 Tbsp.

Salads

A lot of participants in this plan asked about having a salad at lunch or dinner. They wanted to have one with their sandwich or with a half serving of soup. This is a fine idea since greens and most veggies don’t add up to many calories and they have a lot of great nutrients.

There are some dressings included in the extra recipes section for just this purpose. These generally have about 50 calories in a serving and this is the most that you would want your dressing to have. Remember that if the greens are very dry you will need less dressing because it clings to the salad better.

Leftovers

Remember, a lunch serving is one-half of a leftover dinner serving:

= One red square is equivalent to two yellow triangles. (That is, one serving of a dinner menu or meal is equivalent to two lunch servings.)