Breakfast

Very Berry Cereal …………………………………..Calories 310

1 ½ Cups dry cereal (2 grain) .. 1 Cup skim milk (1 dairy)

1 Cup berries (1 fruit)

Fruity Waffles ……………………………………….. Calories 310

2 Frozen Kashi waffles (2 grain) ..1 Cup nonfat yogurt (1 dairy)

1 Cup strawberries (1 fruit)

Cheesy Muffin ……………………………………….. Calories 310

1 Toasted whole wheat English muffin (2 grain)

2 Slices of low-fat cheese (1 dairy) .. ½ Cup unsweetened applesauce (1 fruit)

Yogurt Parfait ……………………………………….. Calories 230

1 Cup nonfat or low-fat yogurt (1 dairy) .. ¼ Cup low-fat granola (1 grain)

¼ Cup raisins (1 fruit)

Nutty Toast …………………………………………… Calories 370

2 Slices whole wheat bread (2 grain) .. 2 Tablespoons peanut butter (1 meat)

1 Apple sliced (1 fruit)

Warm Your Heart ………………………………….. Calories 310

1 Cup oatmeal (2 grain) .. ¼ Cup dried cranberries (1 fruit)

5 almonds (1 fat) .. ½ Cup skim milk (½ dairy)

Dairy Delight …………………………………………. Calories 230

1 Cup nonfat cottage cheese (1 dairy) .. 1 Cup raw fruit cut-up (1 fruit)

10 Kashi TLC original 7 grain crackers (1 grain)

Protein Boost ………………………………………… Calories 235

Scramble 1 whole egg with 2 egg whites in a nonstick skillet using nonstick cooking spray (½ meat) .. Mix in chopped pepper and onion (free food)

2 Slices whole wheat bread (2 grain)

Power Smoothie ……………………………………. Calories 290

1 Cup skim milk (1 dairy) .. 1 Cup frozen berries (1 fruit) .. ½ Banana (1 fruit)

3 Tablespoons wheat germ (1 grain) .. ½ Cup ice

Breakfast Split ………………………………………. Calories 350

1 Banana (2 fruit) .. 1 Cup nonfat yogurt (1 dairy) .. 1 Cup berries (1 fruit)

½ Cup dry cereal (1 grain)

Split banana length-wise, top with yogurt, berries and dry cereal

Jump start your day…
A healthy breakfast boosts your energy level, stamina and well-being. Start your day with a low-fat, high fiber diet.

Lunch

Hercules Salad …………………………………….. Calories 460

Fresh tossed salad with unlimited vegetables (2 veggie)

3 Ounces grilled white meat chicken breast (1 meat)

¼ Cup low-fat feta cheese (1 dairy)

8 Large olives chopped (1 fat)

2 Tablespoons reduced-fat salad dressing (1 fat)

1 Small whole wheat pita (1 grain)

Wholesome BLT ……………………………………. Calories 365

2 Slices whole wheat bread (2 grain) .. 1 Tablespoon reduced-fat mayo (1 fat)

4 Strips extra lean turkey bacon (½ meat) .. Lettuce, tomato (1 veggie)

1 Cup grapes (1 fruit)

Vegetarian Pita ……………………………………… Calories 365

1 Large whole wheat pita bread (2 grain) .. 2 Tablespoons hummus (1 fat)

2 Thin slices avocado (1 fat) .. 2 Slices or ¼ cup shredded low-fat cheese (1 dairy)

Stuff pita with unlimited raw veggies (1 veggie)

Turkey Tortilla ………………………………………. Calories 430

1 (6 inch, 100 calories or less) Whole wheat tortilla (1 grain)

3 Ounces white turkey breast (1 meat) .. 1 Roasted pepper cut-up (1 veggie)

Unlimited spinach leaves (1 veggie) .. 1 Slice low-fat Swiss cheese (1 fat or ½ dairy)

2 Tablespoons avocado spread on tortilla (1 fat)

1 Piece of fresh fruit in season (1 fruit)

Tuna Sandwich ……………………………………… Calories 485

2 Slices whole wheat bread (2 grain) .. 1 Can tuna fish packed in water (1 meat)

2 Tablespoons reduced-fat mayo (2 fat) .. Sliced tomato, lettuce and a pickle (1 veggie)

Optional mix tuna with minced celery & onion

Large orange (1 fruit)

Fiesta Salad ………………………………………….. Calories 460

Toss 2 cups of romaine lettuce, diced onion, green pepper, red pepper, ¼ cup avocado, ¼ cup shredded low-fat cheese, ½ cup black beans and unlimited salsa (2 veggie, 2 fat, 1 dairy, 1 meat) .. 10 tortilla chips (1 grain)

The Omega-3 Winner ……………………………… Calories 325

3 Ounces grilled salmon with lemon and dill (1 meat)

Unlimited toss green salad (2 veggie)

2 Tablespoons of reduced-fat salad dressing (1 fat)

1 Small whole grain dinner roll (1 grain)

Antioxidant Salad ………………………………….. Calories 350

Unlimited red, yellow and green bellpepper, baby spinach, red cabbage (3 veggie)

¼ Cup walnuts and almonds (1 meat)

¼ Cup kidney beans or gabanzo beans (1 grain)

2 Tablespoons low-fat raspberry vinegarette (1 fat)

Mini Vegetarian Pizza …………………………….. Calories 345

Split and toast whole wheat English muffin (2 grain)

Spread with tomato sauce (free food)

Sprinkle ¼ cup part skim shredded mozzarella cheese (1 dairy)

Place in oven and bake until brown

Tossed salad with unlimited raw vegetables (2 veggie)

2 Tablespoons reduced-fat salad dressing (1 fat)

Snacks

Fiber Scrub …………………………………………… Calories 170

1 Container nonfat yogurt (1 dairy)

¾ Cup Fiber One Bran Cereal or ¼ cup low-fat granola (1 grain)

Peanut Butter Sandwich ………………………… Calories 230

2 Slices of reduced-calorie bread (1 grain)

2 Tablespoons peanut butter (1 meat)

Crunchy & Creamy ………………………………… Calories 150

2 Tablespoons of hummus (1 fat)

Carrot, celery & cucumber sticks (1 veggie)

4 Triscuit Original Crackers (1 grain)

Cholesterol Buster ………………………………… Calories 185

1 Packet Quaker Instant Oatmeal (1 grain)

½ Cup skim milk (½ dairy)

¼ Cup raisins (1 fruit)

Bone Healthy Newton …………………………….. Calories 170

2 Fig Newtons Whole Wheat (1 grain)

1 Cup skim milk (1 dairy)

Smooth & Fruity ……………………………………. Calories 195

1 Bottle Stonyfield light fruit smoothie (1 ½ dairy)

1 Apple (1 fruit)

Sweet & Chewy ……………………………………… Calories 150

1 Chewy granola bar < 150 calories (1 grain, 1 fat)

Fruit and Cheese Plate …………………………… Calories 105

1 Cup grapes (1 fruit)

1 Mini Laughing Cow Babybel light cheese (1 fat or ½ dairy)

“Graham” Apple ……………………………………. Calories 140

2 Graham cracker squares (1 grain)

½ Cup unsweetened applesauce (1 fruit)

Banana & Chocolate Dip ………………………… Calories 200

1 Frozen banana (2 fruit)

Nonfat chocolate pudding (1 grain)

Dinner

Chicken Pasta ……………………………………….. Calories 450

1 Cup cooked whole wheat pasta (2 grain) .. ½ Cup tomato sauce (1 veggie)

3 Ounces cooked white meat chicken (1 meat)

Sauté minced garlic, ½ cup zucchini, ½ cup sliced mushrooms, ½ cup squash heat with 2 teaspoons of olive oil (2 fats, 1 veggie)

Toss and sprinkle with basil, oregano and pepper. Pour over pasta with tomato sauce. Place diced chicken on top.

Hot off the Grill ……………………………………… Calories 425

3 Ounces grilled lean steak or fresh fish (1 meat) .. 1 Tablespoon BBQ sauce (free food)

1 Medium baked sweet potato (2 grain)

Sauté unlimited spinach, flavor with pepper and minced garlic with 2 teaspoons of olive oil (2 fat, 1 veggie)

Turkey Burger ……………………………………….. Calories 495

3 Ounces grilled turkey burger (1 meat)

Whole wheat standard hamburger bun (2 grain)

Add lettuce, tomato, onion, ketchup or mustard (1 veggie)

Side salad of romaine lettuce, 4 tablespoons parmesan cheese and 2 tablespoons reduced-fat Caesar salad dressing (1 veggie, 1 dairy, 1 fat)

Festive Fajita …………………………………………. Calories 450

Sauté unlimited red, yellow and green pepper strips, ½ cup onion with 2 teaspoons of vegetable oil, until mixture softens. If becomes too dry add small amount of water. Transfer to a plate and keep warm. (2 fat, 2 veggie)

Sauté 3 ounces white meat chicken strips in fajita seasoning packet. Use nonstick cooking spray until cooked all the way through (1 meat)

Take 2 (6 inch, 100 calories or less) whole wheat flour tortillas and soften following package directions (2 grain)

Finish meal preparation by dividing chicken and vegetable among the 2 tortillas.

Add salsa and garnish with fresh cilantro.

Heartwarming Soup ……………………………….. Calories 425

1 Cup of vegetable, minestrone or chicken noodle soup (1 grain)

2 Slices reduced-calorie whole wheat bread (1 grain) .. 1 Slice cheese (1 dairy)

3 Ounces turkey breast or lean ham (1 meat) .. Lettuce, tomato and mustard (1 veggie)

Red, White and Green ……………………………. Calories 450

3 Ounces white meat chicken breast or fish cooked in stove top grill marinated in teriyaki sauce (1 meat)

Unlimited steamed broccoli or asparagus brushed with a teaspoon of olive oil (1 or more veggie, 1 fat)

1 Cup cooked brown rice or cooked couscous (2 grain)

Unlimited chopped tomato, cucumber, green pepper and red onion (1 veggie) with 2 tablespoons reduced-fat salad dressing (1 fat), seasoned with garlic powder and black pepper

Cooking Tips
Use nonstick pan and skillet
Grill instead of pan fried (save time and calories)