Breakfast
Recipes:
2 links of turkey breakfast sausage
Oat bran cereal, cooked
1/2 grapefruit
coffee or tea
2 slices of fat-free ham
Low-fat granola mixed with 1 cup
of low-fat, sugar-free yogurt
Orange
Coffee or tea
Orange
Coffee or tea
2 egg whites
Oatmeal, cooked (make sure to only have one serving)
1 cup low-fat, skim, or soy milk
Seasonal fruit
Coffee or tea
2 egg whites, scrambled
1 serving of high-fiber cereal
1 cup low-fat, skim or soy milk
Seasonal fruit
2 slices of fat-free ham
Low-fat granola mixed with 1 cup
of low-fat, sugar-free yogurt
Apple
Coffee or tea
2 slices of turkey bacon
Oat bran cereal, cooked
Seasonal fruit
Coffee or tea
2egg whites, scrambled
Corn grits, cooked
Honeydew melon
Coffee or tea
2 links of turkey sausage
1 serving high-fiber cereal
1 cup low-fat, skim or soy milk
1/2 grapefruit
Coffee or tea
Apple
Coffee or tea
2 slices of turkey bacon
Oat bran cereal, cooked
Seasonal fruit
Coffee or tea
2egg whites, scrambled
Corn grits, cooked
Honeydew melon
Coffee or tea
2 links of turkey sausage
1 serving high-fiber cereal
1 cup low-fat, skim or soy milk
1/2 grapefruit
Coffee or tea
2 slices of turkey bacon
Smoothie: Blend 1 cup low-fat,
Skim or soy milk with berries
Coffee or tea
2 egg whites, scrambled
Shredded wheat, one serving
1 cup low-fat, skim or soy milk
Banana
Coffee or tea
1 egg poached
1/2 cup oatmeal, cooked
Seasonal fruit
Coffee tea
1 serving high-fiber cereal (e.g. Fiber One, All-Bran)
1 cup low-fat, skim or soy milk
2 egg whites, scrambled
Strawberries (or other seasonal fruit)
Coffee or tea
2 links of turkey sausage
1 serving high-fiber cereal
1 cup low-fat, skim or soy milk
Seasonal fruit
Coffee or tea
Recipes:
Mediterranean salad: 1/2 cup garbanzo beans on a generous bed of mixed greens and chopped salad vegetables, 1 tbsp of olive oil mixed with balsamic vinegar to taste
Chicken Caesar salad: Cubed grilled chicken breast, shredded romaine lettuce, with an assortment of other chopped salad vegetables, 2 tbsp of reduced-fat caesar salad dressing
Black bean chilli: 1/2 cup cooked black beans, 2 tbsp of salsa, 2 tbsp of chopped onions, and 1/2 cup stewed tomatoes
Grilled chicken breast
Shredded cabbage tossed with 2 tbsp of low-fat coleslaw dressing
Grilled hamburger patty, extra lean
Tossed salad
2 tbsp low-fat salad dressing
1 cup raw vegetables
Cooked egglapant topped with 1/2 cup tomato sauce, 1/2 cup cubed tofu, and 1 ounce of grated fat-free mozzarella cheese
Tossed salad with 1 tbsp of olive oil and balsamic vinegar
Broiled hamburger patty, extra lean
Spinach salad: chopped fresh spinach, 1/2 cup white beans, 2 tbsp chopped onion, 2 tbsp chopped red pepper, and 1 tbsp olive oil with balsamic vinegar to taste
Ground turkey, lean, broiled or grilled
Grilled portabella mushroom
Fresh tomato, sliced, topped with 1 ounce reduced-fat feta cheese
Spinach and shrimp salad: cooked shrimp, 2 tbsp chopped onion,1 sliced tomato, raw spinach, and 2 tbsp low-fat mayonnaise
Vegetarian lunch: 1/2 cup kidney beans topped with 2 tbsp salsa
Artichoke, steamed, leaves dipped in 2 tbsp of low-fat italian dressing
Raw baby carrots or any vegetables
Three been salad: 1/4 cup garbanzo beans, 1/4 cup kidney beans, 1/2 cup green beans, 2 tbsp chopped onion, 2 tbsp chopped roasted red peppers, and 2 tbsp low-fat italian dressing served on a bed of romaine lettuce
Recipes:
Roasted chicken breast
Asparagus spears, steamed or boiled
Summer squash, steamed or boiled
Grilled salmon
Broccoli, steamed or boiled
Carrots, cooked
Beef tenderloin
Green peas, boiled
Cauliflower, steamed or boiled
Roasted turkey breast
Brussels sprouts, steamed or boiled
Tossed salad with 2 tbsp of low-fat French salad dressing
Baked Cornish game hen
Carrots, cooked
Kale, cooked
Baked cod or other whitefish
French-style green beans, boiled
Yellow squash, steamed or boiled
Roasted pork tenderloin
Cabbage, boiled
Okra slices, boiled
Eye round steak
Tomatoes, stewed
Cauliflower, steamed or boiled
Baked chicken breast
Yellow snap beans, boiled
Fresh tomato, sliced
Steamed Alaskan king crab
Mixed vegetables, steamed (broccoli, squash, zucchini)
Grilled salmon
Broccoli and cauliflower medley, steamed
Tossed salad with 1 tbsp of olive oil
Grilled sirloin steak
Broccoli steamed
Yellow squash, steamed or boiled
Grilled tuna steak
Yellow snap beans, steamed or boiled
Asparagus, steamed or boiled
Roast beef
Stewed tomatoes
Tossed salad with 2 tbsp of low-fat blue cheese dressing
Vegetarian pasta with "Meatballs"
1 cup cooked whole-wheat and regular pasta (mix 1/2 cup whole wheat pasta with 1/2 cup regular)
1/2 cup tomato sauce
4 soy "meatballs" Bocca (found in the freezer seection of most supermarkets)
1 cup steamed broccoli with garlic
1/2 cup orange sections
Quick Vegetable Curry
1 large onion
2 tsp curry powder
7 oz can tomatoes
2 cups frozenmixed vegetables
1/2 cup vegetable broth/stock
2 tbsp fat-free plain yogurt
Serve with 1 cup cooked rice and top whith yogurt
Bean Tacos with Sour Creeam and Salsa
1/2 cup canned kidney beans, drained
2 corn taco shells
2 tbsp light sour cream
1 green chili pepper
1 small tomato
Lettuce
2 tbsp salsa
2 tbsp shredded low-fat cheese
To Make:
1. Combine the sour cream with the sliced chili pepper and tomato.
2. Fill each taco shell with half the beans, lettuce and cheese.
3. Top with the sour cream mixture and salsa. Serve immediately.
Vegetarian Burger in a Wheat Bun
1 vegetarian hamburger
1 whole wheat burger bun
1/2 cup shreedded lettuce
1 tomato, thinly sliced
1 tbsp ketchup or relish
1 tsp low-fat mayonnaise
To Make:
1. Cook burger according to directions on package.
2. Lightly toast the bun, top whith cooked burger, salad, mayo and ketchup.
Recipes:
1 fruit serving: apple, orange, banana, fresh berries
3 oz turkey breast and 1/2 cup greens
1 cup of low-fat, sugar-free plain yogurt mixed with 1 tablespoon sugar-free preserves
Banana Smoothie: 1 frozen banana blended with 1 cup soy or low-fat milk and artificial sweetener (optional)
1 cup low-fat, sugar-free yogurt (any flavor)
3 oz fresh tuna and 1-2 cups of greens
1/2 cup low-fat cottage cheese ,with baby carrots and other cut-up raw vegetables
1 cup raw vegetables
1 oz reduced -fat swiss cheese
Sliced cucumbers dipped in 1/2 cup low-fat cottage cheese
2 oz chicken or turkey and small potato
4 oz chicken and 1 small apple
1 serving high-fiber cereal
1 cup low-fat, skim or soy milk
Seasonal fruit
Coffee or tea
Lunch
Recipes:
Water-packed tuna with one sliced tomato served on a generous bed of green leafy lettuce, chopped green peppers, radishes and other salad vegetables with 2 tbsp of low-calorie italian salad dressing
Mediterranean salad: 1/2 cup garbanzo beans on a generous bed of mixed greens and chopped salad vegetables, 1 tbsp of olive oil mixed with balsamic vinegar to taste
Chicken Caesar salad: Cubed grilled chicken breast, shredded romaine lettuce, with an assortment of other chopped salad vegetables, 2 tbsp of reduced-fat caesar salad dressing
Black bean chilli: 1/2 cup cooked black beans, 2 tbsp of salsa, 2 tbsp of chopped onions, and 1/2 cup stewed tomatoes
Grilled chicken breast
Shredded cabbage tossed with 2 tbsp of low-fat coleslaw dressing
Grilled hamburger patty, extra lean
Tossed salad
2 tbsp low-fat salad dressing
1 cup raw vegetables
Cooked egglapant topped with 1/2 cup tomato sauce, 1/2 cup cubed tofu, and 1 ounce of grated fat-free mozzarella cheese
Tossed salad with 1 tbsp of olive oil and balsamic vinegar
Broiled hamburger patty, extra lean
Spinach salad: chopped fresh spinach, 1/2 cup white beans, 2 tbsp chopped onion, 2 tbsp chopped red pepper, and 1 tbsp olive oil with balsamic vinegar to taste
Ground turkey, lean, broiled or grilled
Grilled portabella mushroom
Fresh tomato, sliced, topped with 1 ounce reduced-fat feta cheese
Spinach and shrimp salad: cooked shrimp, 2 tbsp chopped onion,1 sliced tomato, raw spinach, and 2 tbsp low-fat mayonnaise
Vegetarian lunch: 1/2 cup kidney beans topped with 2 tbsp salsa
Artichoke, steamed, leaves dipped in 2 tbsp of low-fat italian dressing
Raw baby carrots or any vegetables
Three been salad: 1/4 cup garbanzo beans, 1/4 cup kidney beans, 1/2 cup green beans, 2 tbsp chopped onion, 2 tbsp chopped roasted red peppers, and 2 tbsp low-fat italian dressing served on a bed of romaine lettuce
Dinner
Recipes:
Roasted chicken breast
Asparagus spears, steamed or boiled
Summer squash, steamed or boiled
Grilled salmon
Broccoli, steamed or boiled
Carrots, cooked
Beef tenderloin
Green peas, boiled
Cauliflower, steamed or boiled
Roasted turkey breast
Brussels sprouts, steamed or boiled
Tossed salad with 2 tbsp of low-fat French salad dressing
Baked Cornish game hen
Carrots, cooked
Kale, cooked
Baked cod or other whitefish
French-style green beans, boiled
Yellow squash, steamed or boiled
Roasted pork tenderloin
Cabbage, boiled
Okra slices, boiled
Eye round steak
Tomatoes, stewed
Cauliflower, steamed or boiled
Baked chicken breast
Yellow snap beans, boiled
Fresh tomato, sliced
Steamed Alaskan king crab
Mixed vegetables, steamed (broccoli, squash, zucchini)
Grilled salmon
Broccoli and cauliflower medley, steamed
Tossed salad with 1 tbsp of olive oil
Grilled sirloin steak
Broccoli steamed
Yellow squash, steamed or boiled
Grilled tuna steak
Yellow snap beans, steamed or boiled
Asparagus, steamed or boiled
Roast beef
Stewed tomatoes
Tossed salad with 2 tbsp of low-fat blue cheese dressing
Vegetarian pasta with "Meatballs"
1 cup cooked whole-wheat and regular pasta (mix 1/2 cup whole wheat pasta with 1/2 cup regular)
1/2 cup tomato sauce
4 soy "meatballs" Bocca (found in the freezer seection of most supermarkets)
1 cup steamed broccoli with garlic
1/2 cup orange sections
Quick Vegetable Curry
1 large onion
2 tsp curry powder
7 oz can tomatoes
2 cups frozenmixed vegetables
1/2 cup vegetable broth/stock
2 tbsp fat-free plain yogurt
Serve with 1 cup cooked rice and top whith yogurt
Bean Tacos with Sour Creeam and Salsa
1/2 cup canned kidney beans, drained
2 corn taco shells
2 tbsp light sour cream
1 green chili pepper
1 small tomato
Lettuce
2 tbsp salsa
2 tbsp shredded low-fat cheese
To Make:
1. Combine the sour cream with the sliced chili pepper and tomato.
2. Fill each taco shell with half the beans, lettuce and cheese.
3. Top with the sour cream mixture and salsa. Serve immediately.
Vegetarian Burger in a Wheat Bun
1 vegetarian hamburger
1 whole wheat burger bun
1/2 cup shreedded lettuce
1 tomato, thinly sliced
1 tbsp ketchup or relish
1 tsp low-fat mayonnaise
To Make:
1. Cook burger according to directions on package.
2. Lightly toast the bun, top whith cooked burger, salad, mayo and ketchup.
Snack
1 fruit serving: apple, orange, banana, fresh berries
3 oz turkey breast and 1/2 cup greens
1 cup of low-fat, sugar-free plain yogurt mixed with 1 tablespoon sugar-free preserves
Banana Smoothie: 1 frozen banana blended with 1 cup soy or low-fat milk and artificial sweetener (optional)
1 cup low-fat, sugar-free yogurt (any flavor)
3 oz fresh tuna and 1-2 cups of greens
1/2 cup low-fat cottage cheese ,with baby carrots and other cut-up raw vegetables
1 cup raw vegetables
1 oz reduced -fat swiss cheese
Sliced cucumbers dipped in 1/2 cup low-fat cottage cheese
2 oz chicken or turkey and small potato
4 oz chicken and 1 small apple
