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Lunch Swap

A few quick fixes to your favorite lunches can mean the difference between a healthy, energizing meal and a snooze-inducing dish. Here are a few simple upgrades to try.

Beef and cheese burrito: Swap out the beef for beans and veggies and go light on the cheese. Consider losing the tortilla altogether and eating the mix in a bowl or on a bed of greens.

Peanut butter and jelly sandwich: Try almond butter instead, as most many commercial peanut butters can contain unnecessary sugar and hydrogenated oil. Top with sliced apple, banana or pure fruit spread instead of jarred jelly.

Tuna salad sandwich: Canned wild salmon is lower in heavy-metal toxins than tuna. Mix it with olive oil–based mayo — or simply a little olive oil — and eat open-faced on one slice of dark, seeded bread.

Chicken fried rice: Instead of white rice as a backdrop, have a veggie stir-fry with a dollop of rice on top, or serve yourself some sautéed chicken breast over quinoa.

Pepperoni pizza: If you gotta have pizza, choose a thin-crust style, light on the cheese, and top with vegetables and fresh herbs instead of meat — or in place of at least half of it.

Cream of mushroom soup: Switch to a broth-based soup with wild mushrooms, kale, garlic and fresh herbs.

Caesar salad: Choose a Niçoise salad instead. Or invent your own salad made with an array of veggies, some beans, pumpkin seeds, turkey breast and an oil-and-vinegar dressing.