(B)Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.
(L) Build a sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1
teaspoon mayo, mustard, and lettuce. Serve with 1 stick part-skim mozzarella string cheese and 2
kiwis.
(D) Serve 4 ounces baked salmon or sole with 2 sliced plum tomatoes sprinkled with 2
tablespoons grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous
and 1 cup steamed broccoli. Enjoy with a single-serve ice cream (like any of these delicious
picks!) for dessert.
(B) Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie.
Grab 1 or 2 hard-boiled eggs on your way out the door.
(L) Heat up 1 cup vegetarian vegetable soup and serve with 1 veggie burger in a 100% wholegrain toast, sandwich thin, or English muffin and 1 cup of grapes.
(D) Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Combine 2
heaping cups of sautéed spinach with garlic, olive oil, and tomatoes and serve with 1/2 plain
baked or sweet potato (as desired).
(B) In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk.
Add 1/2 apple (sliced or chopped), 1 teaspoon honey, and a pinch of cinnamon.
(L) To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup
sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon mayonnaise, and 1 tablespoon
plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 banana.
(D) Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1
tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1
ounce of chocolate or a 100- to 150-calorie ice cream bar.
(B) Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce shredded reducedfat cheese, any type. Microwave 30 seconds on high. Serve with 2/3 cup plain, unsweetened
Greek yogurt sprinkled with 1 tablespoon slivered almonds.
(L) Heat 1 cup tomato soup. Serve with a sandwich made with 1 mini whole-wheat pita, 3
ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce. Eat
with 2 cups raw veggies and 1/4 cup of hummus.
(D) Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2
sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. Add spices,
herbs, and seasoning as desired. Pair with 3/4 cup of a 100% whole grain (like quinoa) and an
apple on the side.
(B) Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, and 6 ounces plain,
unsweetened Greek yogurt in a bowl.
(L) Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn
tortilla. Sprinkle on 1 ounce shredded part-skim cheese. Top with salsa and another tortilla;
microwave 45 seconds on high. Serve with cucumber spears and 1/2 cup 2% cottage cheese or
Greek yogurt topped with 2 clementines.
(D) Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch
of cinnamon; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired;
and chocolate or an ice cream bar for dessert (100 to 150 calories).
(B) Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut
butter, and top with 1 small sliced banana plus cinnamon and nutmeg. Serve with
8 ounces fat-free milk.
(L) Make a tuna pita with 1 mini whole-wheat pita, 2 ounces water-packed light
tuna, 1 tablespoon mayonnaise, mustard, cucumber, and onion slices. Serve with
10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.
(D) Make jambalaya by combining 3/4 cup cooked brown rice; 1/2 cup corn; 2
ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup no-salt-added
black or navy beans. Heat through. Eat with 3 cups spinach sautéed with garlic in
1 tablespoon olive oil.
(B) Layer 1/2 toasted English muffin with 1 ounce reduced-fat cheese, sliced; 1
tomato slice; 1 cup steamed spinach, drained; and 1 poached egg. Serve with 1
grapefruit.
(L)black bean/quinoa/sweet pot bowl
(D) Serve 3 ounces broiled or grilled lamb with 1 baked sweet potato with 1
teaspoon butter; 1 cup steamed zucchini; and 1 1/2 cup berries.