What’s for lunch?


No such thing as a calorie “free” lunch

We talked about Breakfast and Snacks. Now it’s time to focus on lunch. If lunch is your BIG meal for the day, pick dinner.

I am a creature of habit. I have the same thing for lunch at least  5 days a week (the work day). I then splurge on the weekend by varying what I have.

Your goal is to find a lunch within calories. A lunch you would not mind having at least 5 days a week for a month.

Here is my lunch:

  • 1/2 tsp ground cinnamon
  • 5 prunes
  • 1/8 cup dried blueberries (about 20 grams)
  • 1/2 cup low fat cottage cheese
  • 3 multigrain rice squares
  • 4 dried figs

Calorie count: 425. That gives me 5 more calories for the “spare” category (more if I include my breakfast savings).

As I did with my weekday breakfasts, I set up the dry ingredients in travel bowls on Sunday night for the full week. That saves me time and also prevents me “adding a little more” if I feel hungry.

Become a creature of habit for the meal you are concentrating on for this week.

Lunch with clients

In the business world, many deals are negotiated over lunch. That is why it can be difficult to keep to a diet.

When I worked for IBM in the late 70s and early 80s, I was moving from an inside job to a customer-facing position. During my interview I was asked how my “elbows worked”. That was a question to find out if I could handle drinking at lunch.

Times have changed. That’s a good thing. Liquid lunches add many risks as well as calories. Still, many clients want to be wined and dined. The only way around this is to plan for it.

The luncheon meetings usually are planned ahead. You need to do the same with your meals. Plan your week to be able to indulge for that one important meeting meal. Reserve your BIG meal (if only for that day) for lunch. Leave the other meals as “low calorie” meals.

Remember the motivational quote:

Don’t just eat more calories; earn them!

Make a point to do extra aerobics (we are currently at 3x a week … try for 4x or more that week).

Of course, many ultra-fit people can go out to any meal with a client and still remain on track. You need to work on that strength as well. Some suggestions include:

  • Order a salad
  • Order fish without heavy sauces
  • Stick to non-red meats.
  • Omit the alcohol or minimize it to only 1 glass of wine.
  • Skip dessert

You’ll feel better. Your clients will respect you. You will illustrate your character for keeping promises … this promise is to yourself.


When you go over

And you will … if not at a client lunch; at another office or family event. I’ll have a separate post dedicated to that topic.

For now, realize it is just one meal. You can get back on track the next meal. You can get back on track the next day as you weigh yourself (another reason why weighing yourself daily is important).

Don’t beat yourself up over the weight gain. Think about what you ate and drank and learn the impact that has on your weight. Every time you do, you will think twice before having that dessert. Weighing yourself gives you not just information … it gives you knowledge you can plan and act upon. As the motivational reminder:

A scale is just the provider of information to help you make healthier choices.

Get Back In Shape To Do List

  1. Weigh In DAILY (recording the date/weight)
  2. Increase your steps every day by 250.
  3. Eat your meals within 12 hours.
  4. Drink 64 oz of water a day.
  5. Record what you eat.
  6. Know your meal-calorie guidelines
  7. Know what foods will heal health issues
  8. Snack on purpose
  9. Add aerobic exercise to your schedule

Motivational Reminders:

  • Healthy habits help you lose and maintain a good weight and health.
  • A scale is just the provider of information to help you make healthier choices.
  • Don’t just eat more calories; earn them!
  • Flush out the bloat.
  • Know your calorie boundaries.
  • Consistency matters.
  • Eat your way to better health
  • Exercise your heart

Welcome to the journey to better health! You can do it!

About Pat Ferdinandi

Digital Visuals Strategist & Creator

Viditude! Montclair NJ 973.619.9353 Talk2Me@PatFerdinandi.com