To maintain low insulin levels and stave off hunger, green salads are the holy grail of the PVC Diet lunches. Use the following formula to keep lunch interesting:

PVC Diet Lunch Plan

3-4 days a week = green salad with lean protein or no protein
1-2 days a week = half-sandwich/wrap + small green salad
1-2 days a week = broth-based soup + small green salad

Again, green salads are a MUST to keep the weight off and your body in a healthy state. Whether you make your own salads or eat salads at a restaurant, the most important thing is that you don’t want your salad to have more calories and fat than a cheeseburger!

Remember these tips to keep your salads tasty AND healthy:

  • Lots of leafy greens
  • Lots of colorful veggies
  • Stick with grilled poultry, fish or tofu – not fried or “crispy”
  • Use only vinaigrette dressings or low-fat creamy versions – NOT fat-free! They just add more sugar to compensate for the removal of the fat. Better yet, ask for plain oil and vinegar and you can make your own dressing!
  • Always ask for the dressings, cheese, dried fruit and nuts on the side – YOU control how much you use
  • Just Say No to tortilla chips, croutons, bacon bits and pasta. If you must have them, get them on the side and use sparingly.

Yes, using the formula above, you may feel like a bit like Sally, but your waist-line will thank you! Looking for the “healthy” or “low-calorie” options at a restaurant are helpful, but still get the fats (dressing, cheese, nuts, chips, etc) on the side.

For wraps and sandwiches: the same rules above apply. You’ll want to ask for whole-grain bread or wraps so as not to stimulate your insulin with white flour.

For soups: remember to stay away from “creamy” or “cream of” type soups. They will be loaded with extra fat that you don’t need!

Sweets: If you need something sweet after lunch, steer clear of cookies, cakes, donuts, etc.  This is the time to eat your fruit! Whole fruit or fruit plates are a great way to cap a meal any time of day.

Check out our Salad Board on Pinterest for some great recipe ideas.