Customize your midday meal

A SELF survey found that lunch leaves most women hungry again in a few hours. Here's what to eat if…

You're tied to your desk for the afternoon.

Best choice Dark, leafy greens with grilled steak, red peppers, broccoli and orange slices, topped with vinaigrette. Any lunch should provide 400 to 500 calories (probably more than you eat now), made up of 30 percent protein (4 to 5 ounces of fish, lean meat or tofu), 50 percent complex carbs (whole grains, veggies and fruit) and 20 percent healthy fats (olive oil and nuts).
The reason When you know you're going to be inactive for the next several hours, try to eat fewer bread-based carbs, says Lisa Young, Ph.D., author of The Portion Teller Plan (Broadway Books). The vitamin C in the vegetables and fruit will help your body absorb more energizing iron from the beef.

You're giving a presentation late in the day.

Best choice Grilled or baked wild salmon, a medium sweet potato and spinach sautéed with olive oil will help your brain stay sharp, Young says.
The reason The omega-3 fatty acids found in salmon can contribute to an upbeat mood, Young says. And spinach offers folate—a B vitamin that may improve your memory—while the fiber-packed sweet potato will stabilize your blood sugar level to clear your head and stave off end-of-day hunger.

You're headed to Spinning after work.

Best choice One cup of whole-wheat penne with 4 oz grilled chicken breast, tomato sauce, a sprinkle of Parmesan, broccoli and sliced zucchini
The reason The protein in the chicken will keep energy humming and allow your muscles to store much-needed glycogen from the pasta to fuel your cardio efforts, says Carrie Wiatt, a private nutritionist in Los Angeles. Slow-burning carbs leave you feeling full, while veggies add vitamins and fiber.

Your evening will include cocktails and cake.

Best choice A stir-fry starring shrimp, pea pods, onions, mushrooms, 1/2 cup soba noodles and half an ounce of sliced almonds (about 5 nuts)
The reason If you know you'll be tempted later, a light, filling lunch is a crucial defense. Shrimp is low in saturated fat and calories but high in protein, and almonds deliver heart-healthy monounsaturated fat that will help you feel satisfied for hours, Wiatt says. Pea pods and mushrooms offer a gratifying crunch, and soba noodles add complex carbs and extra protein.