Last updated : Monday, May 18, 2009

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Time Crunch Meals

Young woman holding a spoon in a bowl of breakfast cereal

The following tips are part of iMag's summer weight loss series, The 10 Pound Takedown. Click over to our blog to get started!

If you're in a time crunch, healthy emergency meals will always come to a dieter's rescue. Whether you're dining out, microwaving or brown bagging it, these smart options from Registered Dietician Sari Greaves will help keep you on track. Remember, you can find useful nutritional information online: 

1) Search the Web site of your favorite eatery, and select items that are 400 calories or less. You can also search for specific items at www.calorieking.com.

2) When in doubt, eat 1/2 portion of a take-out meal (a simple way to slash calories) and pair it with a fruit or yogurt.

Time Crunch Breakfasts: 

On the Go: High fiber cereal bar (refer to Sari's Super Snack List for suggestions); add a cheese stick on the side. 

Starbucks Breakfast Options: 300 calories or less; oatmeal with dried fruit or nut topping,  reduced-fat turkey bacon sandwich & egg sandwich; individual fruit bowl with individual yogurt 

Dunkin Donuts: Egg white flatbread sandwich 

McDonald's: Fruit 'n Yogurt parfait

Time Crunch Lunches: 

Deli in Your Belly: 3 ounces (around 3 slices) of deli meat on Sari's skinny bread options (see this week's grocery list); use 1 tablespoon of light mayo, Dijon mustard or hummus as a spread on the bread; add a fruit, raw veggies or a yogurt on the side. 

Soup it Up: 1 can of broth based reduced-sodium soup (vegetables, minestrone, split pea). Enjoy with 2 Wasa whole grain crackers or 7-8 Kashi TLC crackers. 

Subway: 6 inch sub on wheat bread (any item except tuna); request mustard instead of mayo and 1 slice of cheese or a 4 inch mini sub with a fruit, yogurt, or cheese stick on the side. 

Starbuck's Grab-no-go Meals: (Cheese & fruit plate, low fat sandwiches), any item 400 calories or less. Read nutrition labels on the package. 

Cosi's Lighten Up Menu: Salads under 400 calories with dressing include: Signature Salad Light, Bombay Chicken Light, or Shanghai Chicken Light. Sandwiches less than 400 calories include: Hummus & Fresh Veggies, Turkey Light, Fire Roasted Veggies

Time Crunch Dinners: 

Nuke it! Frozen meal with a salad, yogurt or fruit on the side. (Follow dressing rule from the week 1 menu.) 

Noodles in a Nutshell: 1 cup whole grain Buitoni pasta, 1/2 cup pasta sauce and steamed vegetables (microwavable). You can cook the entire package, which makes around 2.5 servings and save leftovers for another meal. 

Breakfast for Dinner: 1- 1 and 1/2 cups cereal (120 calories or less per serving), up to 1 cup skim, 1% or soy milk and a medium fruit or 1/2 cup sliced fruit. You can also substitute 1 packet of plain or reduced sugar oatmeal for the cereal.

Be part of iMag's 10 Pound Takedown summer weight loss series! Join two iMag viewers as they take on the challenge to reach their goals. Check our blog daily for great menus, workouts and easy recipes from our fitness and nutrition team, Registered Dietician Sari Greaves and Trainer Ken Szekretar. You'll be slim, toned and healthy in no time.

Sari Greaves works as a registered dietitian at Step Ahead Weight Loss Center in Central New Jersey where she provides nutrition counseling to a wide variety of patients seeking weight loss and healthy lifestyle modification. As a national spokeswoman for the American Dietetic Association, she appears regularly on television and has done interviews on ABC News, New York 1, MY9 News, NBC News, Fox News, CW11 News and Bloomberg News. She has been quoted in a variety of print and Internet publications including the Wall Street Journal, Daily News, New York Post, Newsday, Food & Fitness Advisor, Self Magazine, Shape Magazine, MSN News, Men's Health Magazine, Women's Health Magazine, Prevention Magazine, Consumer Reports on Health, Fitness Magazine, Health Magazine among many others. You can email her at sari@stepaheadnj.com.

 

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