The average Thanksgiving meal can rack up 3,000 calories, which, unless you’re as active as a teenage boy, is well over the average recommended daily intake of an adult—not to mention a semisedentary one whose heart rate is elevated only by the thought of leftover stuffing. Post–Turkey Day, you’ll be hit by the onslaught of seasonal soirees, where there will be a bevy of irresistible fat-filled goodies such as your brother’s nut-covered cheese loaf. And you know, the freezing weather won’t inspire you to forsake a warm bed for running off your indulgences on a treadmill. So how does one avoid developing a belly that jiggles like a bowl full of jelly? “Since dinners can get complicated with parties, we advocate controlling what you can, and that means lunch,” explains nutritionist Lauren Slayton. To prevent you from gaining unwanted weight, Slayton and registered dietitian Caren Tishfield—the duo behind diet-friendly takeout guide Mindful Menus and eating education company Foodtrainers (foodtrainers.net)—have picked healthy midday grub from easily accessible NYC chain restaurants. Each meal hovers at a paltry 400 calories and offers a mix of protein, vegetables and whole grains with a smidgen of good fat to sustain you through the afternoon. Scrooging on calories early sort of justifies seconds of Mom’s pumpkin pie.