Breakfast: Broccoli and Parmesan Egg Scramble
Whisk together 2 eggs; set aside. Coat a frying pan with nonstick cooking spray and saute 3/4 cup chopped broccoli florets 2 minutes; add eggs and scramble. Once eggs are cooked, sprinkle with 1 1/2 tablespoons grated Parmesan. Serve with a slice of whole wheat toast.
Lunch: Chunky Greek Salad with Chickpeas
Mix together 1/2 cup each cucumber, chopped tomato, and red and green pepper. Add 1/2 cup chickpeas, rinsed and drained; 5 Kalamata olives, pitted and sliced; and 1/4 red onion, thinly sliced. Toss with 2 tablespoons red wine vinegar and 1/2 tablespoon olive oil. Sprinkle with 2 tablespoons crumbled reduced-fat feta.
Dinner: Ginger Shrimp Stir-Fry
Saute 1 teaspoon each minced garlic and ginger in 2 teaspoons sesame oil. Add 1/4 pound shrimp, shelled and cleaned; saute 1 minute per side and remove from pan. Add 1/4 cup sliced shiitake mushrooms and 1/4 cup chopped carrots to pan; cook 5 minutes. Add 1/4 red pepper, sliced; 1/2 cup chopped bok choy; 1/4 cup hoisin sauce, and the shrimp. Cook until heated through. Serve over 3/4 cup brown rice.
Snack: Puree 1 cup melon with 1 teaspoon lime juice and freeze. Serve over 3/4 cup raspberries and 1/2 cup blueberries.
Each healthy breakfast recipe is about 300 calories.
Almond and Apple English Muffin
Toast a whole wheat English muffin. On half, spread 1 tablespoon almond butter and top with 1/2 apple, thinly sliced, and a sprinkle of cinnamon; cover with the remaining muffin half.
Hot Cinnamon Oats with Dried Fruit
Bring 1 cup apple cider to a boil. Add 1/2 cup oats; cook 5 minutes. Sprinkle with 1/2 teaspoon cinnamon, 1 tablespoon chopped dried fruit (such as cherries or cranberries), and 1 tablespoon flaxseeds.
Cream Cheese and Lox Wrap
Spread 1 1/2 tablespoons low-fat cream cheese on an 8-inch whole wheat wrap. Top with 3 ounces smoked salmon, 2 slices tomato, 2 slices red onion, and a handful of sprouts. Roll up.
Banana and Peanut Butter Yogurt
Peel 1 medium banana; halve lengthwise. Spread 1 tablespoon natural peanut butter on one half; sprinkle with 1 tablespoon wheat germ. Top with other half and slice into rounds. Place 1/4 cup nonfat Greek yogurt in a bowl; top with banana slices and a drizzle of honey.
Roasted Apricots Over Greek Yogurt
Preheat oven to 450 degrees. Halve 2 to 3 ripe apricots; place in a glass baking dish, cover with foil and roast 20 minutes. (Apricots can be roasted the night before.) Mix 1 cup nonfat Greek yogurt with 2 tablespoons slivered almonds and a drizzle of honey. Top with apricots.
Whole-Grain Banana Muffins
Preheat oven to 350 degrees. Mix together 1/2 cup whole wheat flour, 1 cup oats, 1/4 teaspoon salt, 1 1/2 teaspoons cinnamon, 1/2 teaspoon baking soda, and 1 1/2 bananas, mashed. Mix together 1/2 cup plain nonfat yogurt, 1 egg, 1/4 cup honey, 2 tablespoons canola oil, and 1 teaspoon vanilla; add to banana mixture and stir until all ingredients are combined. Place in 6 greased muffin tins and bake 12 minutes. Serve with a glass of skim milk. (Freeze leftovers.)
Zucchini and Mozzarella Flatbread
Mist a pan with nonstick spray; saute 1/2 cup sliced zucchini 3 to 4 minutes. Toast a whole-grain flatbread; top with 1 ounce shredded mozzarella, zucchini, 1/2 cup diced tomato, and 2 tablespoons pesto. Season to taste with red pepper flakes. Broil on low until cheese is melted.
Smoked Turkey and Avocado Sandwich
Mash 1/2 avocado; season to taste with lemon juice, salt and black pepper. Spread on a slice of whole-grain bread and top with 3 ounces smoked turkey, 2 tablespoons salsa, and another slice of bread. Serve with 1/2 cup red grapes.
Cucumber-Dill Chicken Salad
Toss together 1/2 cup shredded cooked chicken breast; 1/2 cup baby greens; 1/4 cup shredded carrots; 1/4 cup green beans, cut into bite-size pieces; 1/4 cup chopped cucumber; and 1/2 cup cooked quinoa. In a bowl, combine 1 tablespoon olive oil, 3/4 teaspoon chopped dill, 1 tablespoon white vinegar, a pinch of sugar, and salt and black pepper to taste. Drizzle dressing over salad.
Pasta e Fagioli with Turkey Sausage
Brown 1/2 pound lean turkey sausage in 1 teaspoon olive oil; set aside. Saute 1 chopped small onion, 3 minced garlic cloves, 2 chopped celery stalks, and 2 chopped carrots for 3 to 4 minutes. Add 2 quarts chicken stock and 1 can diced tomatoes. Bring to a simmer; add 1 cup cooked pasta and 1 can kidney beans. Simmer 10 minutes or until vegetables soften. Serve with a whole wheat roll. (Makes 3 to 4 servings.)
Corn and Chickpea Salad with Tuna
Mix together 2/3 cup canned corn; 1/2 cup chopped tomato; 1/2 cup chickpeas, rinsed and drained; 1 tablespoon chopped red onion; and 2 tablespoons each chopped fresh basil and oregano. Add 3 ounces drained chunk light tuna. Season with salt and pepper; toss with 2 tablespoons light balsamic vinaigrette.
Roast Beef Roll-Ups with Cauliflower Soup
Saute 1/2 sliced onion and 1/2 sliced bell pepper in 1/2 teaspoon olive oil. Divide among 4 slices roast beef spread with spicy mustard to taste; roll up. Serve with 4 whole wheat crackers and 1 cup cauliflower soup: Saute 1 chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 3 cups chicken stock. Bring to a boil; add 2 cups cauliflower florets. Cook 5 minutes. Season with salt, pepper, and 2 tablespoons Parmesan; puree. (Soup makes 3 servings.)
Subway: 6-inch Sweet Onion Chicken Teriyaki (380 calories) or Turkey Breast on Flatbread with a small cup of Tomato Garden Vegetable with Rotini Soup (400 calories)
Au Bon Pain: Demi Chicken Sandwich on a baguette (370 calories)
Qdoba Mexican Grill: Naked Chicken Taco Salad with Fajita Veggies, Pinto Beans, and Salsa Roja with Fat-Free Picante Ranch dressing (410 calories) or a soft steak taco with lettuce, cheese, and guacamole, and a cup of Tortilla Soup (435 calories)
McDonald's: Premium Southwest Salad with Grilled Chicken and low-fat Italian dressing (380 calories)
African Sweet-Potato Soup
Saute 1 small chopped onion and 2 minced garlic cloves in 1 teaspoon canola oil. Add 1 quart chicken stock; 1 peeled, cubed sweet potato; 1 cubed potato (skin on); and 1 can diced tomatoes. Add 1 teaspoon each ground cinnamon, cumin, curry powder, and sea salt. Mix in 1/4 teaspoon cayenne and 1/4 cup chunky peanut butter. Simmer 10 to 12 minutes. (Makes 3 servings.) Serve with a whole wheat roll spread with 1 teaspoon butter and a garden salad sprinkled with 2 teaspoons sunflower seeds and 1 tablespoon vinaigrette.
Bean and Cheese Potato
Microwave 1 medium potato. Top with 1/4 cup canned black beans, rinsed and drained; 1/2 cup diced cooked chicken; 3 tablespoons shredded cheese; 2 tablespoons salsa; and 1 cup steamed broccoli. Dollop with 2 tablespoons nonfat Greek yogurt.
Salmon with Asian Slaw
Marinate one 4-ounce salmon fillet in an Asian marinade, such as Soy Vay, for 15 minutes. Remove from marinade; bake 20 to 25 minutes at 350 degrees. Mix together 1 tablespoon sesame oil, 1/2 cup rice wine vinegar, 2 teaspoons sugar, and 1 teaspoon salt; toss with 3 cups chopped cabbage, 1 teaspoon toasted sesame seeds, and 1 tablespoon toasted sliced almonds. Serve salmon with slaw on the side.
Rice and Pork Saute
Blanch 1/2 cup chopped carrots in salted boiling water 3 minutes, adding 1/2 cup snow peas for last minute; drain. Saute 2 tablespoons chopped onion, 1 minced garlic clove, and 2 teaspoons grated ginger in 1 teaspoon sesame oil for 1 minute. Add 4 ounces cubed pork loin; saute 4 to 5 minutes. Add 1 cup cooked brown rice and saute 2 minutes. Add 1 tablespoon soy sauce, cooked carrots and snow peas, and 1/4 cup sliced scallions.
Linguini with Clams
Saute 2 minced garlic cloves in 1 tablespoon olive oil. Strain and reserve half the liquid from a small can of clams. Add half the clams to pan; saute 1 to 2 minutes. Add 2 chopped and seeded tomatoes, 1/8 teaspoon red pepper flakes, 1/4 cup dry white wine, and reserved clam juice; cook 7 to 8 minutes. Add 1 cup cooked linguini and 1 cup spinach.
Cheesy Turkey Meatballs
Mix 1/2 pound lean ground turkey with 1 tablespoon diced onion, 1 teaspoon minced garlic, 1 beaten egg, 1/4 cup whole wheat bread crumbs, 2 tablespoons nonfat milk, 1 teaspoon salt, and 1/2 teaspoon pepper. Form 8 meatballs, placing a 1/2-inch mozzarella cube in center of each. Mist a baking dish with nonstick cooking spray; bake meatballs 15 minutes at 425 degrees. Saute 2 minced garlic cloves in 1 teaspoon canola oil 1 minute. Add 2 cups chopped zucchini; cook 5 minutes. Serve 4 meatballs over zucchini and 1/3 cup cooked whole wheat orzo; top with 1/2 cup tomato sauce. (Freeze leftovers.)
Panda Express Black Pepper Chicken, Mixed Veggies, and one Chicken Egg Roll (520 calories)
Boston Market Roast turkey breast, mashed potatoes (no gravy), and green beans (480 calories), or beef brisket with green beans and corn bread (520 calories)
Red Robin Garden Burger (no dressing) and a Side Salad with Asian Dressing (532 calories)
Ruby Tuesday Plain Grilled Top Sirloin with White Cheddar Mashed Potatoes and Fresh Steamed Broccoli (533 calories) or a bowl of White Bean Chicken Chili with Creamy Mashed Cauliflower and Sugar Snap Peas (482 calories)
Each snack is about 150 calories; eat two a day.
Carrots and celery with blue cheese dip (1/4 cup nonfat Greek yogurt mixed with 2 tablespoons light mayo and 1 tablespoon blue cheese crumbles)
1 ounce Hershey's Special Dark chocolate and a cup of black tea
1 hard-boiled egg cut in half, yolk removed and mixed with 1/2 teaspoon each mustard and low-fat mayo, sprinkled with salt, pepper and paprika and returned to center of the white; 4 whole-grain crackers
1 cup skim milk blended with 1/2 banana, 3 teaspoons unsweetened cocoa powder, and ice
1 ounce almonds roasted in a skillet with a dash each of ginger, curry powder, and cayenne until fragrant, then drizzled with honey; a tall coffee
1 Skinny Cow Chocolate Fudge Brownie ice cream cup
1 small cored apple filled with 1 teaspoon each chopped walnuts, raisins, and dried cranberries and a dash of cinnamon and baked in foil at 425 degrees for 12 to 15 minutes.
100-calorie bag popcorn seasoned with cayenne, sea salt, and a drizzle of olive oil
Luna Mini Bar and 1 small pear
1 small banana topped with 1 teaspoon peanut butter and 1 teaspoon melted chocolate and chilled
100-calorie bag Popchips and 1 small orange
1 Mini Babybel cheese and 2 tablespoons almonds
1/4 cup pineapple blended with 6 ounces nonfat vanilla yogurt and 1/4 cup pineapple juice