BREAKFAST
- Omelet (300 calories) cook 1 tbsp diced onion, 3 tbsp diced red bell pepper and 1 oz chopped turkey in 1 tsp trans fat free margarine. Add 2 egg whites; cook until set. Eat with 1 whole-grain crisp bread such as Wasa, 1 cup skim milk and 3/4 cup berries.
- Broccoli Cheese Frittata (400 calories) saute 1/2 cup broccoli in 1 tsp olive oil. Add 1 whole egg plus 2 egg whites, beaten. Add 1 oz shredded reduced-fat cheddar. Cover and heat until top is fully cooked (about 5 minutes). Serve with a piece of whole-wheat toast spread with 1 tsp trans-fat free margarine.
- Bacon, Egg, and Cheese Muffin (500 calories) Scramble 1 larger egg in 1 tsp margarine and place on a toasted whole-grain English muffin spread with 1 tsp margarine. Top with 1 slice cooked turkey bacon and 2 tbsp shredded reduced-fat cheddar. Serve with 3/4 cup berries, 1/4 cup low fat vanilla yogurt and 12 oz skim milk steamer.
- Easy Egg Sammy (300 calories) 1 oz reduced-fat cheddar, 1 sliced hard boiled egg, 1 tomato slice and 1 tsp light mayo on a whole wheat English muffin
- Smoked Salmon Breakfast Wrap (350 calories) 1 slice reduced fat Monterey Jack cheese, 2 tsp reduced-fat cream cheese, 2 slices red onion, 2 slices tomato, 1 oz lox (salmon fillet) rolled in a whole-wheat tortilla. Serve with 1 cup strawberries.
- Ricotta Wrap (350 calories) 1/4 cup plus 2 tsp nonfat ricotta, 2 tbsp silvered almonds, 1/2 cup berries and 2 tsp honey in a whole grain wrap such as Flatout multigrain flatbread
- Waffle Sundae (450 calories) 1 medium apple, sliced and sauteed in 1 tsp canola oil with a pinch of cinnamon, 1/2 cup lowfat plain yogurt, 2 tsp maple syrup and 4 tsp chopped walnuts on 2 Kashi GoLean original 7 Grain Waffles
- Yogurt Crunch (350 calories) 5 oz plain yogurt, 4 walnut halves, 3 tsp All-Branl 1/4 cup granola and 3/4 cup cubed melon
- Cinnamon Raisin Museli (500 calories) 2/3 cup old-fashioned rolled oats, 1/3 cup high-fiber cereal, 1/4 cup raisins and 2 tbsp silvered almonds combined, topped with 1 cup nonfat milk and dash of cinnamon.
- Fruit Parfait (450 calories) Mix 3/4 cup nonfat ricotta, 1/2 tsp almond extract and 2 tsp brown sugar. Layer with 2 tbsp silvered almonds, 8 dried apricots and 1/2 cup high fiber cereal (Fiber One/All Bran). Sprinkle with cinnamon.
- Fruity Cereal (400 calories) 1 cup Kashi Good Friends, 1 cup skim milk, 2 tbsp walnuts, and 1 small chopped apple
- Sweet Hot Cereal (450 calories) 1/2 cup oatmeal, 1 tbsp silvered almonds, cook with 1/2 cup vanilla soymilk. Add 1/2 small chopped pear. Top with another 1/2 cup vanilla soymilk, 4 tsp sunflower seeds and 2 tsp brown sugar.
- Bar, Banana, and Latte (500 calories) 1 breakfast bar, 16 oz skim milk steamer, banana
- Creamsicle Smoothie and Almonds (400 calories) 1 cup nonfat vanilla yogurt, 1/2 cup 100 percent orange juice and 4 ice cubes, blended. 18 almonds.
- Dunkin' Donuts Sandwich (300 calories) 1 Dunkin' Donuts Egg White Veggie Flatbread sandwich; small skim milk
- Jamba Juice Meal (300 calories) Jamba Juice with oatmeal with real fruit topping (blackberry-blueberry)
LUNCH
- Pear 'wich (650 calories) 3 tbsp almond butter, 1/3 large pear sliced, 1/8 tsp cinnamon on 2 slices whole-wheat bread or whole-wheat wrap; 1/2 pear
- Spicy Chicken Wrap (650 calories) 3 oz cooked chicken breast, 2 tbsp raisins, 1 tsp mustard, 1/4 tsp curry powder, 1 pinch cinnamon, 23 lettuce leaves, 2 slices tomato in a whole-wheat wrap; 1 cup crudites with 1/4 cup hummus
- Cheese and Crackers (600 calories) 2 Laughing Cow Light Original Swiss wedges, 13 whole-wheat crackers, 12 cherry tomatoes, 7 walnut halves, 5 dried figs
- Goat Cheese Wrap (550 calories) 1/4 cup each sliced mushrooms, onions, red bell peppers and summer squash roasted with 2 tsp olive oil at 350 degrees until tender. Add 1/2 cup greens, 2 tbsp goat cheese and 2 tbsp balsamic vinaigrette in a whole-wheat wrap; a side of 1/2 cup chickpeas, 1/4 cup (combined) diced bell pepper and celery, 2 tbsp chopped red onion, with 1 tbsp balsamic vinaigrette
- Egg Salad (600 calories) 2 eggs plus 2 egg whites, hard-boiled, chopped, mixed with 1/4 cup chopped celery and 1 tbsp reduced fat-mayo; 1 slice low-fat cheddar cheese on 2 slices of whole-wheat bread; 1 orange dipped in 1/2 cup plain low-fat yogurt with 1 tsp honey
- Hearty Veggie Stew (600 calories) 1 1/2 cup tomato soup, 1/2 cup black beans, 1 1/4 cup corn (fresh or frozen), 1 tsp chopped cilantro, 2 tbsp light sour cream
- Tangy Turkey Pita (550 calories) 3 oz turkey break, 5 olives, 3 tbsp feta, 2 tbsp each diced cucumber and tomato 6 spinach leaves, 1 tbsp olive oil and 2 tsp balsamic vinegar in 1 whole-wheat pita; 1 large orange
- Turkey, Brie, and Pear Melt (550 calories) Place 2 oz turkey breast, 1/2 pear (sliced), 1/2 cup arugula and 1 oz Brie on a whole-wheat wrap. Heat until Brie melts, 1 minute. Add 2 tsp light raspberry vinaigrette, then roll up and serve with 1/2 cup zucchini slices, 1 tbsp dressing and remaining pear half
- Turkey Avocado Sandwich (550 calories) 4 oz turkey breast, 2 slices tomato, 2 basil leaves, 1 slice part-skim mozzarella, 1/4 avocado (sliced) on whole-wheat English muffin; 15 baby carrots, 2 tbsp light Ranch dressing
- Roast Beef Sandwich (500 calories) 3 oz lean roast beef, 2 slices tomato, 1/4 cup greens and 1 oz cheddar on 2 slices rye bread with 1 tbsp light mayo mixed with 1 tsp horseradish; 15 baby carrots
- Beef and Swiss Roll-ups (400 calories) 2 cups spinach, 1/c cup grape tomatoes, 1/4 cup slices red onion tossed with 1 tbsp balsamic vinaigrette; 3 slices roast beef individually rolled with 3 slices low-fat Swiss; small whole-grain roll
- Shrimp Salad (400 calories) 10 cooked shrimp, 1/2 avocado sliced, 1 tbsp silvered almonds, 2 tbsp each diced red onion and carrot, 1 tbsp prepared sesame dressing tossed with 2 cup greens; 3 whole-grain crispbreads
- Chicken and Pasta Salad (400 calories) Toss together 3 oz chopped precooked chicken breast, 1/2 cup each diced tomato and cucumber, 1/4 cup reduced fat feta, 1 cup cooked whole-wheat pasta and 1 1/2 tsp balsamic vinaigrette
- Stuffed Shells - Amy's Stuffed Pasta Shell Bowl, 1 1/2 cup combined spinach and arugula tossed with 1/4 cup chopped celery, 1/2 cup grapefruit or orange sections, 2 tsp chopped pecans, 1 tbsp olive oil and 1 tsp vinegar; 1 whole-wheat roll
- Quiznos Sub Sandwich (550 calories) Quiznos Honey-Cured Ham and Swiss with mustard (no mayo)
- McDonald's Meal (500 calories) McDonald's Premium Southwest Salad with Grilled Chicken with 1/2 packet Creamy Southwest Dressing; Fruit and Yogurt Parfait (with granola)
DINNER
- Steak Tacos (450 calories) 3 oz flank steak cooked in 1/3 tsp olive oil, 1/3 cup guacamole, 3 tsp salsa in 3 corn tortillas; 2 cup greens and 1 chopped tomato with 10 sprays salad Spritzer
- Fish and Fries (400 calories) 4 oz cod rubbed with 1 tsp olive oil seared (2 to 3 minutes per side); 12 sweet potato fries baked as directed on package; 1 1/2 cup sliced cabbage tossed with 2 tsp reduced fat dressing
- Sesame Beef (450 calories) 4 oz cubed beef tenderloin rubbed with 1 tbsp Asian sesame dressing, grilled over 1/2 cup brown rice topped with 2 tsp sesame seeds; 1/2 cup snow peas sauteed in 1 tsp olive oil with 1/4 tsp each minced ginger and garlic
- Salmon Special (500 calories) 3 cups spinach, 1/2 clove chopped garlic cooked in 2 tsp olive oil; 3 oz salmon grilled (3 minutes each side); baked potato, 2 1/2 tsp light sour cream
- White Bean and Salmon Salad (600 calories) Top 3 cup greens with 1/2 cup canned white beans (rinsed and drained); 1 can (6 oz) boneless skinless salmon (drained); 1/4 cup each sliced mushrooms and shredded carrots; 1 tbsp dried cranberries; 1 tsp unsalted sunflower seeds; 2 tsp olive oil; 1 tbsp balsamic vinegar; and 1 tbsp Parmesan
- Chickpea Pasta (550 calories) 1/3 cup chopped onion, 2 cup chopped zucchini; 1/2 red bell pepper, chopped and 1/2 cup chickpeas sauteed in 1 tbsp olive oil; 1 tbsp balsamic vinegar and 1 tbsp Parmesan
- Stuffed Tomato (450 calories) Seed 1 large tomato. Fill with a mix of 3 oz chopped precooked chicken breast, 2 tbsp light mayo and salt and pepper. Toast 1 whole-wheat English muffin, then top with 1 tsp olive oil, a sprinkle of garlic powder and 2 tbsp Parmesan
- 'Shroom Burger (650 calories) 1/2 cup onion sliced cooked in 1 tbsp olive oil; 1 tbsp hummus, 1 grilled portobello, 1 oz Swiss on whole-wheat bun; 1 cup green beans (steamed), with 1 tbsp almonds and 2 tbsp Parmesan
- Chicken Pilaf (600 calories) 3/4 cup cubed cooked skinless chicken mixed with 1 1/2 cup cooked whole grain wheat pilaf, drizzled with 1 tbsp olive oil; 1 cup steamed cauliflower with 1 tbsp lemon juice and 2 tbsp fresh parsley
- Lemon Chicken (600 calories) 4 oz boneless, skinless chicken thigh rubbed with 1 tbsp lemon juice and 1/4 tsp black pepper, baked until cooked through, over 1/2 sliced fennel and 1/4 cup chopped onion, cooked in 1 tsp olive oil and 1 tsp lemon juice with 1/4 cup shredded lowfat cheese; 1/3 cup sliced mushrooms cooked in 1 tsp olive oil, and 2 tsp light sour cream on a baked potato
- Bean Nacho (650 calories) Top 20 corn tortilla chips with 1 cup canned black beans (rinsed and drained) and 1/3 cup each diced avocado, shredded lettuce, diced tomato and reduced-fat Mexican cheese. Place under Broiler until cheese melts, about 3 minutes. Top with 2 tbsp each light sour cream and salsa.
- Tomato-Turkey Stew (500 calories) Cook 3 oz ground turkey. In medium sauce pan, heat 1 1/2 cup zucchini sauteed in 1 tsp olive oil, 1/3 cup canned white beans (rinsed and drained), 1/2 tsp oregano. Top with 1 oz smoked Gouda.
- Pork Quesadilla (550 calories) 3 oz cooked pork tenderloin (broil 10-12 minutes), 1/4 cup shredded lowfat cheese and 1/4 cup salsa folded in a whole-wheat tortilla, heated; 1/4 cup each chopped tomato, bell pepper, black beans, and corn with 1 tsp olive oil, 1 tsp lemon juice and 1/8 tsp cumin
- Veggie Pizza and Salad (650 calories) Whole wheat pita topped with hummus, pesto or pizza sauce and your choice of veggies (tomatoes, zucchini, peppers, spinach, onions, etc.), 1/4 cup part-skim mozzarella, salt and pepper. 2 cup mixed greens, 1/2 red pepper (sliced) and 1/2 cup cauliflower tossed with 2 tbsp reduced fat dressing
- Burger King Meal (550 calories) Veggie burger with cheese, lettuce, tomato and ketchup; garden salad with 1/2 packet Ken's Light Italian Dressing
- Wendy's Chili and Salad Meal (400 calories) small Wendy's chili with a side salad tossed with 1 packet fat-free French dressing and 1/2 order mandarin oranges
SNACKS
- String Cheese ( 100 calories) 1 part-skim mozzarella string cheese with 1/2 cup cheery tomatoes
- Turkey and Cheese Roll-up (100 calories) 1 oz sliced turkey breast, 1 oz sliced reduced fat cheddar rolled up
- Cottage Cheese with Tomatoes (100 calories) Top 1/2 cup halved cherry tomatoes with 1/2 cup 1% cottage cheese; sprinkle with black pepper
- Hummus Bites (150 calories) 6 whole-wheat melba toasts with 2 tbsp hummus
- Pita Wedges Dipped in Tzatziki (150 calories) Slice one 5-inch whole-wheat pita into fourths.
- Pear and Yogurt (100 calories) 1/2 pear sliced, 1/2 cup nonfat plain yogurt mixed with 1 pinch cinnamon and 1 tsp honey
- Apple with Honey and Tahini (200 calories) Slice and apple in two. Spread halves with 4 tsp tahini mixed with 1 tsp honey
- Apples and Almond Butter (150 calories) 1 cup apple slices (1 small apple), dipped in 1 tbsp almond butter
- Chocolate milk with nuts (150 calories) 1 cup light chocolate soymilk, 13 pistachios
- Popcorn Mix (150 calories) 100 calorie pack microwave popcorn, 2 tbsp dried cranberries
- Cereal Trail Mix (200 calories) 1/2 cup bite-sized shredded wheat, 2 tbsp dried cranberries, 2 tbsp silvered almonds
- Dried Pineapple with Walnuts (100 calories) 1 oz dried pineapple (about 1 ring) with 3 walnut halves
- Stuffed Dates (150 calories) 3 dates each filled with 1 tsp light cream cheese and 1 walnut half; sprinkle with cinnamon
- Granola Bar - 1 Kashi TLC granola bar (honey almond flax)
- Graham Crackers (100 calories) 1 sheet graham crackers, 4 oz skim milk
- Orange Spritzer and Almonds (150 calories) 8 oz orange juice mixed with 4 oz sparkling water, 7 almonds
- Cheese Plate (200 calories) 1 skim string cheese, 2 whole grain crackers, 1 cup grapes
If you make one of these recipes and like it, please let me know so I can try it as well.
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