“I recommend brown-bag lunches to clients for weight and health reasons” says CalorieKing dietitian Joan Bushman. “When you make your own lunch, you can better control the type of food you eat, the portions you eat, and even the amount of money you spend,” she explains. “Of course, you still need to count your calories!” she adds.

Joan describes her favorite brown-bag lunch as something simple, with an extravagant touch. “One of my favorite brown-bag lunches has a very ‘French’ theme. A baguette with turkey, cheese, sliced tomato and fresh basil, some veggie sticks, a piece of gourmet chocolate and a handful of strawberries.”

Some of Joan’s other top recommendations for gourmet workday lunches include:

• Non cream-based soup, such as Trader Joe’s Roasted Bell Pepper and Tomato (take in thermos or heat in microwave) with some protein added, such as a small 3 oz. tin of tuna or salmon. Team with a light side salad.
• Nori rolls (such as lowfat California rolls), raw veggies or fruit, and an iced tea.
• Homemade salads with protein such as hard-boiled egg, turkey, chicken, tuna/salmon, and avocado. Have with whole-grain crackers.
• Brown rice or whole-wheat couscous salad (you can prepare a large amount at the start of the week) with dried cranberries, pine nuts, and marinated artichoke hearts and other raw veggies.
• Sandwich, wrap, or pannini on whole-grain bread, raw veggies or fruit, and iced tea.

If you have access to a microwave at lunchtime, your brown-bagged lunch just got a whole lot more interesting. Soups, frozen vegetables, soy meatballs, burritos, chili, oatmeal… all nuke-able delicacies are at your behest!

"It's so easy to keep a bag of frozen veggies and some frozen brown rice or pasta in the freezer," comments renowned CK dietitian, Allan Borushek (the "Calorie King"). "Just throw them together, add some protein such as soy meatballs, edamame beans, or canned tuna, cook in the microwave, and there you go - you have a tasty, healthy meal just like that."

Try some of these other ideas:

• Bean and cheese burrito. Add cooked frozen veggies on the side. Frozen brown rice can also be heated as a side.
• Asian-bowl meals, such as Thai shrimp with broccoli.
• Vegetarian patty and veggies or a salad. Add a whole-grain bun and low-fat cheese for a real hamburger.
• Low-fat leftover dishes.
• Low-fat meatballs or soy meatballs, with frozen broccoli, spinach, artichoke hearts, zucchini or other veggies, and spaghetti sauce.
• Freeze a loaf of whole-grain bread. When needed, pull out 1-2 slices and toast, add a slice of low-fat cheese (can also be frozen), and tomato and microwave for a mock grilled cheese sandwich!

Allan strongly recommends stocking up on fresh fruit as a snack or lunch food, otherwise "you'll be looking for a high-cal, high-fat finish to your meal such as cookies or chocolate" he says.

"Also beware of calories from soda and juice" he adds. "Keep diet drinks in the fridge and quench your thirst with water."