Liza wanted to save money, drop a few waist sizes and have more energy and focus at work. Not having a personal chef or big budget like Oprah, she did the next best thing–she started planning healthy, inexpensive lunches.

In the past Liza was frustrated because she couldn't lose weight and lacked the energy to make it through the day. She found it hard to focus on work, felt tired and uncomfortable in her clothes. She often skipped lunch because she was too busy or thought she’d save some money and calories, not knowing she was slowing her metabolism.

When she got home in the evening, starving, she’d graze on anything that wasn’t nailed down and would overeat, then feel guilty, waking the next day to repeat the pattern. On other days she’d find herself ordering unhealthy lunches with co-workers. On those days she wished she had planned better.

Watch Peter K's video on healthy lunches

She broke the pattern by followed the helpful lunch strategies below.  She also realized she was in control of what and how much she ate, and that made a big difference.

Besides your hunger being satisfied, eating a healthy, balanced lunch will keep you focused, alert, energized, in a better mood and will assist you in your healthy weight goals, while keeping money in your pocket.

The first thing to remember; never skip lunch, no matter how busy you are. Studies show hypoglycemia (low blood sugar) can slow the speed at which people process information and shorten their attention span which will effect daily activities at work besides slowing your metabolism and sending you running for the candy at 3pm.

Essentials of a Healthy Lunch:
Depending on how many calories you should be eating per day, try to keep your lunch calories between 300-500 calories. You can track your calories for free on a website like www.fitday.com.

But first, you should find out how many calories you should be eating. You can find that out here: www.peterkfitness.com

Once you know your calories for the day, choosing vegetables for lunch is a great idea. This will assure you get enough veggies during the day while keeping the calorie count low.

Salads Secrets:

  • You know to order dressing on the side and use 1 tablespoon instead of the typical 3-6 tablespoons a restaurant may use; you just saved 300-600 calories. That’s can add up to 1-2 pounds of fat loss per week.
  • Top your salad with lean protein like wild salmon, grilled chicken or calamari, beans, or tofu. This will assure make assure your body is building healthy muscle that will help you burn more fat and keep you feeling full longer.
  • Skip the croutons and fried chicken and ask for more vegetables, steamed, grilled or broiled.

Brown Bag It

Want to save money and maximize nutrition? Take a few minutes a day or some time on Sunday to plan and prepare your lunches. Make a grocery list and stock up on essential items like:

  • Wild canned salmon,
  • Pre-washed salad greens,
  • Good quality balsamic vinegar and extra virgin olive oil
  • Whole grain bread.

Try these fast, healthy and affordable meals, and bring your own water in a recycled container.

  • Canned wild salmon over salad greens with tomato & balsamic vinegar (300 cals)
  • Greek salad (lettuce, tomato, olives, feta cheese, oil & vinegar- leftover grilled chicken- 3 oz) (350 cals)
  • Tuna with 1 tbsp mayo on romaine lettuce wraps with tomato & roasted peppers (275 cals)
  • Can of vegetarian chili with soy dogs (250 cals)
  • Leftover grilled veggies on whole grain baguette with balsamic vinaigrette (350 cals)

Eating on the Go

Packing your food isn’t always feasible—or fun! Lunch with business co-workers is an important morale boost and provides much-needed downtime from a hectic day. When you do have to eat out for business or with co-workers, check out the menu online or call ahead.

Keep in mind how many calories you want to consume and you’ll not only feel good about your choices, you’ll look good! Here are healthier choices you can make when eating out.

Fast Food Chains:

  • Grilled chicken, or burgers without special sauce, mayo or cheese. Skip the bun
  • Use mustard on sandwiches instead of mayo & special sauces
  • Order salads without fried toppings and ask for oil & vinegar on the side
  • Order veggies or soup as side dishes

Limit: All fried food, skip the cheese, special sauce & white bread

Pizzeria/Italian:

  • Whole wheat pizza with vegetables (peppers, onions, broccoli, eggplant, spinach)
  • Order pizza with half the cheese or without the cheese (just tomato sauce- save 150 cals)
  • Whole wheat pasta primavera with red sauces
  • Mussels, grilled calamari or fresh seafood salads
  • Grilled chicken or vegetable sandwich on whole grain bread with oil & vinegar or honey mustard
  • Tomato or broth based soups

Limit: Fried and parmesan sandwiches, meat on pizza, calzones

Delis:

  • Turkey breast, lean ham and roast beef (ask for low sodium & nitrate free)
  • Ask whole wheat rolls, wraps, & slices,
  • Low fat tuna on whole wheat with lettuce & tomato (ask for half the tuna- save 150 cals)
  • Grilled vegetable sandwich on whole grain bread
  • Fresh mozzarella, roasted peppers & balsamic vinegar on whole grain Italian bread
  • Fresh salads with oil & vinegar on the side
  • Condiments: mustard, honey mustard, oil and vinegar, lettuce, tomato, onion
  • Tomato or broth based soups

Limit: Corned beef, pastrami, potato chips, soda, French fries, mayo, cream soups

Bagel Shop:

  • Whole wheat bagels scooped out (save 50 to 100 cals)
  • Low fat cream cheese, or ask for half of the cream cheese (save 50 to 100 cals)
  • Smoked salmon
  • Turkey breast, lean ham and roast beef (ask for low sodium)
  • Egg-whites on whole wheat bagel scooped out

Limit: White bagels, excess cream cheese, pastries, bacon, & sausage

Chinese Food:

  • Steamed or stir fried beef, chicken, fish, vegetables (ask for less oil and no added sugar)
  • Brown rice with moo shoo chicken or shrimp, no sugar, light sauce, no pancakes
  • Steamed vegetable dumplings or dim sum
  • Spinach/vegetable, tofu/miso soup. Ask for low sodium
  • Ask for no MSG or added sugar, and white or brown sauces on the side (use sparingly for flavor)

Limit: Fried meats and veggies, white rice, fried rice, egg rolls, added sugar

Diners:

  • Turkey club on whole wheat, hold the bacon & mayo
  • Egg-white veggie omelet with feta cheese
  • Fresh salads with vegetables (dressing on the side)
  • Soups (tomato or vegetable based)
  • Grilled meats & vegetables

Limit: Fried foods, cream sauces, gravies, cakes & pastries

Remember, a little bit of planning will help you look and feel great while being successful at work, and play.

With a little planning and prep time, you can eat better, look and feel good, and save money.  Plus, you’ll be less hungry at 3 o’clock and at dinner time.

Peter K MS, PT is an International Health Coach, Nutritionist, Physical Therapist, Speaker and Author.  He’s also been called, “The Missing Link”, in corporate wellness.  As an expert for the media, he has appeared on ABC, FOX, MSN, TLC, Blogtalkradio and in Fitness magazine. He’s the creator of the 5 Minutes to Fitness+ Program & Online Club, a revolutionary lifestyle program for achieving optimal health, which has been featured on QVC and FOX, and designed to motivate & guide those wanting to lose weight and be healthy. His clients include: celebrities, “Fortune 100″ companies, non-profit organizations and individuals who have made incredible changes in their work, life, health and happiness starting with just 5 minutes a day. Visit his website, www.peterkfitness.com