The Flat Belly Diet - LUNCH

Crunchy Tuna Melt = 360 calories
1 slice Ezekiel 4:9 Sesame Sprouted Bread (80)
3oz. chunk light water-packed tuna (120)
2T. sunflower seeds (90)
1 slice provolone cheese (70)
- place under broiler to melt

Dijon Turkey Wrap = 400 calories
1 Thomas Whole Wheat Sahara wrap (170)
1 T. organic dijon mustard (0)
2T. pumpkin seeds (148)
2oz. Applegate Farms Antibiotic-free Honey Maple Turkey (50)
1/4c. sliced red onion (23)
1/2 fresh plum tomato, sliced (6)
3 large romaine leaves (3)

Ham & Blue Cheese Salad = 384
2 cups mixed baby greens (15)
2 Tbsp. Annie's Natural Greek Goddess Dressing (90)
1/2 fresh plum tomato (6)
3 oz. Applegate Farms uncured Black Forest Ham, chopped (75)
2 Tbsp crumbled gorgonzola cheese (50)
2 Tbsp pumpkin seeds (148)

Mediterranean Wrap = 410
1 Thomas Whole Wheat Sahara Wrap (170)
2 Tbsp black olive tapenade (88)
2 oz turkey pastrami (60)
1/4 cup sliced red onion (23)
1/2 fresh plum tomato, sliced (6)
3 large romaine lettuce leaves (3)
1 cup red grapes, on the side (60)

Muffuletta Wrap = 409

1 Thomas Whole Wheat Sahara Wrap (170)
2 Tbsp black olive tapenade (88)
2 oz Applegate Farms Antibiotic-free Maple Turkey (50)
1 slice Applegate Farms provolone cheese (70)
1/4 cup sliced red onion (23)
1/4 cup chopped celery
3 large lettuce leaves (3)

Nicoise Salad = 360
2 cups baby greens (15)
2 Tbsp Annie's Naturals Organic Dijon Mustard (0)
1 cup skin-on red potatoes, cubed, boiled, and chilled (100)
10 large black olives, sliced (50)
1/2 cup chopped green beans (15)
1/4 cup chopped celery
1/2 cup grape tomatoes, halved (15)
4 oz. chunk light water-packed tuna (160)

Pesto Ham & Cheese Sandwich = 409
1 Thomas 100% Whole Wheat English Muffin (120)
1T. pesto sauce (80)
4oz. Applegate Farms uncured BlackForest ham (100)
1/2 fresh plum tomato, sliced (6)
3 large romaine leaves (3)
1 sliced provolone cheese (70)
1 c. grape tomatoes (30) or 3oz. baby carrots (30)

Picnic Lunch = 385
4 RyVita Dark Rye Crispbread crackers (140)
2 T. dijon mustard (0)
13 slices Lightlife Smart Deli Pepperoni (70)
10 large green olives (50)
1/2 c. baby carrots (25)
1/4 c. hummus (100)

Tuna Pita = 352
Half Thomas Multi-grain pita (70)
3oz. chunk light tuna in water (120)
2 diced sun-dried tomatoes jarred in EVOO (20)
2T. walnuts, chopped (82)
2T. crumbled feta cheese (60)

Turkey Cranberry Muffin = 357
1 Thomas 100% Whole Wheat English Muffin (120)
1 Laughing Cow Light Garlic & Herb Wedge (35)
3oz. Applegate Farms Honey Maple Turkey (75)
1T. dried cranberries (45)
2T. walnuts (82)

Waldorf Pita = 380
1 Thomas Multi-grain Pita (140)
2 wedges LaughingCow Light Swiss Original (70)
1/4c. chopped celery (5)
1 medium apple, sliced (80)
2T. walnuts, chopped (82)
3 large romaine leaves (3)

Tuna Salad [2 recipes]

                                                                                                                                        Green Tuna Salad

      Ingredients2-3 cans of tuna
1/4 cup of green onion (more if you wish)
1/3 cup of chopped celery
2/3 cup of of low sugar sweet pickle relish (or dill if you like)
1/2 cup of plain Greek yogurt or yogurt cheese
Salt and pepper to taste (you can even add a little garlic powder or Mr. Dash for no salt)

      Method
Place tuna, green onions, celery, and pickles in small bowl.

     Stir well.
Then add salt and pepper to yogurt cheese.

     Mix and then add that to the tuna.
Mix until well blended and chill for a while or eat it right away.


- Here are some other add-ins....

White or red onions
Chopped cucumbers
shredded carrots
Shredded Red cabbage
Grated boiled eggs
Squeezed fresh lemon
Chopped grape tomatoes
Chopped sweet bell peppers
ect, ect.


- Ways you can eat it...

With rice crackers
Use sliced cucumbers as chips
On whole grain bread/wrap
By itself
On fresh slices tomatoes
Over spinach or greens


You can't really do tuna the wrong way:)




Tuna Salad 2

Ingredients

1 5oz. can Albacore Tuna
1 Tbsp non-fat Cottage Cheese
1 Tbsp. plain low-fat yogurt
1/4 small red onion, chopped finely
1 stalk celery, chopped finely
1 tsp Dijon mustard
1/2 tsp. of lemon juice
Pinch or two of dill


Directions
Just throw into a bowl, give it a good mix and ENJOY!

Serve in a tomato for a refreshingly low carb option or pile it on your favorite bread throw over a slice of cheese and toast it for a good ole' fashioned tuna melt! Yum!