Eat a lean protein filled lunch. Grilled chicken breast (small), lean turkey (A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.) For side dishes, add celery sticks, cucumbers, tomatoes or even boiled eggs (if you have high cholesterol, watch out for the yoke).