Drop 10 pounds

Lunch Rules

Each lunch option contains no more than 400 calories.

Before starting your meal, drink 16 ounces (2 cups) of water, and have as much additional water as you’d like during your meal. Frontloading with water can take the edge off your hunger.

Follow my “3Ps”: meals must be packed with ample protein and 2 cups produce (specifically non-starchy veggies from the unlimited list), and you’ll need to power down. Protein and produce pack a one-two punch against hunger, helping to satisfy your appetite and showering your body with good-for-you nutrients. And by powering down electronics, you’ll be present and more mindful during the meal.

And finally, sit down and slow down. Take a seat and take the time to own your meal. Slow the pace of your eating—this will enhance digestion and allow you to be more aware of hunger and fullness cues.

Lunch Options

• Drop10 Salad: Mixed greens topped with 5 ounces protein (chicken, turkey, salmon, shrimp or tofu), ½ cup beans, and unlimited non-starchy veggies. Dress with 1 teaspoon olive oil + unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons low-calorie vinaigrette).

• Open-Faced Turkey & Swiss Sandwich: 1 slice whole grain bread layered with 4 ounces turkey, 1 slice of Swiss cheese, 1 tablespoon mustard or hummus, and preferred vegetables (lettuce, tomatoes, onions, etc.) + 2 cups of baby carrots on the side. *If preferred, nix the cheese and enjoy your sandwich on 2 slices of bread

• Soup and Salad: 2 cups of lentils, black bean, or hearty-vegetable soup + salad layered with non-starchy veggies and dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons of low-calorie vinaigrette).

• Cantaloupe and Cottage Cheese: ½ cantaloupe with 1 cup low-fat cottage cheese topped with 2 tablespoons chopped walnuts, pecans, almonds or pistachios + 2 cups non-starchy vegetables on the side (for example, cherry tomatoes, cucumbers or bell pepper sticks).

• Quinoa Chickpea Tabbouleh with 1 cup non-starchy vegetables on the side

• Curried Chicken Salad with Green Peas served on a bed of baby spinach leaves with ½ whole grain pita

• Restaurant Fare: Chicken or Fish with Veggies: ~ 5 ounces cooked fish or skinless chicken (grilled, baked or broiled) + lots of steamed, grilled or roasted veggies on the side.