Healthy Meal Advice
BreakfastVery 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… |
LunchHercules 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) |
SnacksFiber 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) |
DinnerChicken 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 |