Pack Lunch, Not Pounds

Eating lunch out every day can be hard on your waistline. “If you’re not planning ahead, you tend to make less healthy decisions,” says Philly-based dietician Katie Cavuto Boyle, a nutrition coach for the Phillies. So we asked her to design healthy 10-minute meals inspired by local lunch spots. (Midafternoon crash not included.)

Village Whiskey taste-alike: Bison burger on a multigrain English muffin. Tip: Cook low-fat bison patties at home—Whole Foods sells them pre-made—and reheat them at work. Top with tomato and heart-healthy avocado, and add a side of store-bought roasted beets.

Continental Mid-town taste-alike: Whole-wheat pita with hummus, chicken and vegetables. Tip: Use leftover white-meat chicken, or grill a large batch at the beginning of the week. Add a dash of olive tapenade—available in a jar—for a pop of flavor. Fiber-rich veggies, such as romaine lettuce and tomato, keep you full longer.

Di Bruno Bros. taste-alike: Cannellini bean salad with tuna. Tip: The canned beans and tuna provide lots of fiber and protein. Add tomatoes, asparagus, arugula, fresh basil and a tablespoon of parmesan. Shake the salad with one to two tablespoons of white-balsamic dressing in a Tupperware container.

Marathon Grill taste-alike: Chicken salad on Arnold’s double fiber bread with tomato (pictured). Tip: Use leftover white-meat chicken or Trader Joe’s pre-cooked Just Chicken pieces. Dress with light mayo, Dijon mustard and fresh dill.

Paesano’s taste-alike: Chicken sausage on a whole-wheat bun with arugula. Tip: Buy precooked chicken sausage, and microwave it at work. Add more flavor with a teaspoon of pesto and roasted red peppers, which both come jarred.