When you're grabbing lunch on the go, it's easy to go awry. Fortunately if you've been doing it all wrong, it's easy enough to remedy by making sure you get variety and avoiding excess fat and empty calories. Here are a few ways to make your midday meal even better:

Lunch 1: Salad with grilled chicken, creamy dressing and a piece of bread on side

The Makeover: Wrap 3 oz. shredded chicken breast, and 1/2 c. grated carrots and diced tomatoes in a whole-grain tortilla. Top with lettuce and fat-free dressing.

The Advantage: The theory goes like this: More variety = more interest in the food = better adherence to a weight loss plan.

Lunch 2: Sandwich with chips
(homemade or from sandwich shop)

The Makeover: Fill a whole-grain pita pocket with chopped veggies (peppers, zucchini, celery or similar) and 1/2 c. garbanzo beans or a few slices of turkey or lean roast beef. Top with your choice of fat-free dressing. Add 1/4 of an avocado, if desired.

The Advantage: This lunch has more vitamins, more minerals, more fiber and less sodium.

Lunch 3: Leftovers from dinner night before

The Makeover: Turkey burger on a whole-grain bun with romaine lettuce, red onion and tomato slices.

The Advantage: Rummaging through the refrigerator can be disastrous to a healthy eating regimen, to say nothing of the lack of portion control that generally accompanies "eating up what might otherwise get wasted." Turkey burgers are quick, easy to prepare and can be stored frozen and then defrosted for a meal in minutes!