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Throw out the white bread and bring in nutritious, wholemeal bread.  High in fiber to help the digestion process, speeding to your metabolic process also.
High protein fillings such as chicken, tuna and ham make great fillings.

Here are 5 below to fill your lunchbox with this week guys, all are 250 k/cals or below.  LOADED WITH QUALITY PROTEIN, these meals are simple, nutritious and easy to prepare the night before............

Tuna Fish Sarny-All time classic.

Basic Tuna Sandwich.........


¼ cup 0% fat greek plain yogurt
1 tsp Dijon Mustard
1 tbsp Old Style whole grain mustard
¼ tsp black pepper
1 celery rib, finely chopped
1 green onion, finely chopped
1 pinch cayenne pepper
1 tsp lemon juice
1 can chunk light tuna fish, in water
2 slices whole grain bread of your choice
a handful of leafy greens

Add all the ingredients except tuna in a small mixing bowl and mix until well blended. Stir in drained tuna and mix well.
Spread mixture onto one slice of bread. Garnish with leafy greens and top with second slice of bread.
Serve immediately

1-Rockin' Roll: Low-Cal BLT Sandwich

Get your bacon fix (guilt-free!) with this remake of a lunchtime classic.

Makes: 4 servings

Prep time: 10 minutes

Cook time: 3 minutes

4 split-top whole wheat hot-dog buns
1/4 cup fat-free mayonnaise
2 teaspoons red wine vinegar
4 large romaine lettuce leaves, washed and chopped
2 medium red heirloom tomatoes, diced
1 Hass avocado, pitted, peeled, and diced
1/2 cup real bacon bits, such as Hormel
Freshly ground black pepper


1. In a toaster oven, toast both sides of buns.

2. In a large bowl, combine mayonnaise and red wine vinegar with a whisk. Fold in lettuce, tomatoes, avocado, and bacon. Season with salt and black pepper to taste.

3. Divide the mixture among the buns; serve immediately.

Nutrition facts per roll: 245 calories, 13g protein, 29g carbohydrate, 10g fat (2g saturated), 5g fiber

2. Chocolate Peanut Butter Protein Shake

  • 1 scoop of chocolate whey protein (110)
  • 1 tablespoon natural peanut butter (100)
  • water

Nutrition:210 calories, 28g protein

3-Scrambled Eggs on Toast with SALMON. TUNA

  • 2 whole eggs (160)
  • 1 piece of whole wheat toast (90)

Nutrition:300 calories, 36g protein

4-Avocado, Tomato and Egg White Omelette

  • 1 cup egg whites (117)
  • 1/2 medium avocado (113)
  • 1/2 tomato (15)

Nutrition:230 calories, 27g protein

5-Tomato, Spinach & Goat Cheese Omelette

  • 2 large eggs (160)
  • 1 ounce goat cheese (75)
  • 1/2 tomato (15)
  • spinach (0)

Nutrition:250 calories, 19g protein

6-Egg White and Tomato Omelette with Hot Sauce

  • 2 cups egg whites (235)
  • 1/2 tomato (15)
  • hot sauce
  • handful spinach/arugula (5)

Nutrition:255 calories, 52g protein


7-Tuna Salad with Hummus and Honey Mustard, over Lettuce

  • 1 can of tuna (120)
  • 1/4 cup of hummus (100)
  • honey mustard (10)
  • chopped celery (0)
  • lettuce (0)

Nutrition:230 calories, 30g protein

8. Greek Omelette

  • 1 cup egg whites (117)
  • 1 ounce feta cheese (74)
  • 1/2 tomato (15)
  • spinach (0)

Nutrition:206 calories, 30g protein

9- Balsamic Tuna Salad with Tomato

  • 1 can of tuna (120)
  • 1/2 tomato (15)
  • Balmy balsamic glaze (50)

Nutrition:185 calories, 26g protein

10- Balsamic, Tomato & Avocado Tuna Salad

  • 1 can of tuna (120)
  • balsamic vinegar (0)
  • 1/2 tomato (15)
  • 1/2 medium avocado (110)

Nutrition:245 calories, 27g protein

11. Curry Tuna Salad

  • 1 can of tuna (120)
  • 1/4 cup of hummus (100)
  • curry seasoning

Nutrition:220 calories, 30g protein

Afternoon Snacks.

Eat A Crumpet Or Muffin With Honey

If you long for cake mid-afternoon, a toasted wholemeal breakfast muffin or a crumpet with a scrape of honey is a cosy, sweet treat and, without butter, less than 150 calories. A slice of malt loaf is another hearty alternative

What snacks burn fat?

Eating snacks with the right ratio of nutrients, with the right calories, will help keep you body energized and help you lose weight. Protein (plus exercise) fuels the growth of lean muscle mass, which boosts metabolic rate and increases calorie burn. Fiber, meanwhile, helps improve digestion and keeps you from binging on fats and sugars. So while there's no food that will literally "burn fat" while you eat it, smart choices with these ingredients will help your body operate at maximum efficiency. Flatsnout suggests snacks under 200 calories, with 10 grams of protein and close to 5 grams of fiber. Here are a few of our favorite fat-burning snacks.

An apple and skim milk

"Almost any fruit is going to make a great snack, but you usually want to pair it with a bit of protein to make it more satisfying," says Bowerman; "unlike carbohydrates, which get used up relatively quickly, protein will help sustain your energy and hunger levels for a couple of hours."

Our pick for a protein-fruit pairing: one large apple and one cup of skim milk. This duo will give you 10 grams of protein and 5 grams of fiber for just over 200 calories.

Cottage cheese-filled avocado

Here's another fruit and diary combo, this one for when you're craving something rich, creamy, and a bit savory. Remove the pit from one half of an avocado and fill the space with 2 ounces of 1% cottage cheese. For 200 calories, you'll get 9 grams of protein and 7 grams of fiber—and no dirty dishes!

Canned tuna on whole-wheat crackers

If you don't want to incorporate dairy into every snack, a can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

Sunflower lentil spread with pita bread

Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don't get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.


  • 1 (15-ounce) can lentils, rinsed and drained
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons sunflower seeds
  • 1 celery stalk, finely diced
  • 1 scallion, finely diced
  • 2 tablespoons chopped fresh parsley
  • 2 pitas, halved

1. Combine lentils, lemon juice, salt, and pepper in a blender; process until smooth.

2. Stir in sunflower seeds, celery, scallions, and parsley.

3. Microwave pita at HIGH 1 minute. Serve with spread.

Shrimp stack

You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it's a protein powerhouse with 9 grams per serving (and 4 g fiber), for only 129 calories.

  • 1 tablespoon fat-free plain Greek yogurt
  • 1/2 teaspoon fresh lime juice
  • 1/4 teaspoon jalapeño sauce
  • 1/4 avocado, chopped
  • 1 crisp rye flatbread
  • 5 cooked large shrimp
  • Chopped fresh parsley and cracked black pepper (for garnish)
Preparation Stir yogurt, lime juice, sauce, and avocado; spread on cracker. Top with shrimp, parsley, and pepper.