Lunch should be your largest meal. Stick with lean sources of protein, like 6 oz. chicken, turkey or fish along with a half plate of low starch vegetables like spinach or broccoli. Dress it with vinegar or lemon and olive oil.
For more variety, try turkey meatloaf, chopped salad with chicken or turkey chili.
Plan ahead. If you have healthy food prepared for work and at home, you'll be less likely to head to the vending machine or order unhealthy take-out.