Get U p Get M oving

1. Get Up Get Moving

2. Low calorie lunch. Grilled Chicken and Cheese Sandwich: 395 calories. Why it rules: Low-fat mayo is a great swap for the full-fat version! 2 slices whole-wheat bread: 180 calories, ½ a chicken breast, sliced: 100 calories, 1 slice Swiss cheese: 70 calories, 2 teaspoons low-fat mayo: 35 calories, 2 slices tomato: 10 calories, 1 leaf butter lettuce: 5 calories. Side Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

3. Chicken and Rice Stir-Fry. Chicken and Rice Stir-Fry: 380 calories. Why it rules: Brown rice is richer in fibre and protein than it’s white cousin. ½ cup ready-made brown rice: 100 calories, ½ a chicken breast, sliced: 100 calories, 4 shitake mushrooms, sliced: 40 calories, ½ red pepper, sliced: 10 calories, ½ green pepper, sliced: 10 calories, ¼ small red onion, sliced: 10 calories, 1 tablespoon olive oil: 110 calories. Side Snack: ¼ cup boiled Edamame with 1 teaspoon soy sauce (100 calories)

4. Roast Beef and Horseradish. Roast Beef and Horseradish Sandwich: 385 calories. Why it rules: Impress your co-workers with this tasty lunch that’s full of calcium, too. 2 slices whole-wheat bread: 180 calories, 2 slices deli roast beef: 100 calories, 1 thick slice fresh mozzarella cheese: 70 calories, 1 tablespoon horseradish sauce: 30 calories, 1 leaf Romaine lettuce: 5 calories.  Side Snack: 1 large peach (70 calories