Lately I've been horrible at packing a lunch for work but luckily I work near a lot of restaurants so I can find a quick fix that follows all the rules. Here are my go-to lunches in hopes that they help you!
Hello Salad and hot bar! Typically I have to stay near the salad bar to follow the rules, but I have been known to pull some veggies from the hot bar to mix into my salad. My key ingredients here are greens, great northern beans or edamame, tuna or chicken from the salad bar (because there is nothing else on it), and those cucumbers and red onions tossed in vinegar. If they have asparagus, I'll toss that in too.
Mexican fast food is a must on the 4 hour diet. My treat here - a taco salad served in a bowl, not a shell, pinto beans, everything that comes on it with the one exception of taking out the sour cream and adding in guac instead. To prevent cheating, request to NOT have chips.
You may have to be a bit crafty here. Pick up a salad from the produce section or buy a bag of mixed greens. I then get a packet of single serving tuna and a can of beans that I can add into the salad. Want to get a bit more crazy? Add in some raw veggies by getting a bag of the stir-fry mix or a similar mix from the produce section. For dressing, either buy a bottle to keep in the office or snag a single serving packet by the pre-made lunches (fat-free Italian may be your best bet).
I'm definitely bending the rules while I here, but it's hard to get everyone to eat at Moe's for all of our lunches. I try to keep in the guidelines by ordering a 3 tender basket, grilled, tossed in a mild buffalo sauce. For a side I go with baked beans (high in sugar, but it's a bean!) or cole slaw. Get a water or unsweet tea for your drink.