Sandwiches / Burgers / Wraps:
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Low fat veggie burger (e.g. Boca Burger, Morningstar, etc.) or turkey burger on whole wheat
bun. Serve with dark green lettuce, tomato, onion, ketchup, and/or mustard.
•
Cold turkey breast sandwich on whole wheat bread. Pile on the veggies.
•
Pita pocket stuffed with canned beans, humus, turkey, or canned tuna. Add lots of veggies.
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Pita (or English muffin) pizza with tomato sauce, low fat cheese, and grilled veggies.
•
Burritos made with low-fat tortillas, canned fat free refried beans, ground turkey breast or
vegetarian “meat” crumbles, lettuce, tomatoes, salsa.
•
Fajitas made with low fat tortillas, grilled chicken breast, tomatoes, onions, and bell peppers.
Microwaved “Baked” Potato With Low Fat Toppings:
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Canned black beans, tomato salsa, and shredded lettuce.
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Steamed veggies and low fat cheddar cheese.
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Fat free cottage cheese.
•
Fat free vegetarian canned chili.
Pasta and Rice
* Be sure to make extra pasta and rice for leftover salads.
•
Whole wheat pasta with canned or bottled tomato sauce. Add frozen veggies.
•
Brown rice or cous cous with stir fried veggies and chicken, tofu, or beans for protein.
Season as you like: soy sauce, garlic, and ginger (Chinese); curry powder, tumeric, and
mango chutney (Indian); oregano, basil, tomato sauce (Italian); chili powder, cumin, stewed
tomatoes (Mexican).
Whole Meal Salads:
•
Mixed Green Salad. Toss with a variety of raw veggies and low fat Italian or seasoned
vinegar dressing. Add canned tuna, fat free cottage cheese, diced turkey, tofu, or beans.
•
Mixed Bean Salad. Toss with frozen veggies and low fat Italian or seasoned vinegar
dressing.
•
Leftover Pasta or Rice Salad. Add frozen veggies and toss with a low fat Italian or seasoned
vinegar dressing.
•
Tostada Salad. Top a “bed” of shredded lettuce with tomatoes, fat free refried beans or
veggie “meat” crumbles, low fat cheese, and salsa. Eat with baked tortilla chips.
Hearty Soups:
•
Canned vegetarian chili, lentil soup, or chicken rice soup. Serve with steamed veggies or a
tossed green salad.
Eggs:
•
Omelets made with egg substitutes or 1 whole egg + 3 egg whites. Add spinach, tomatoes,
onions, bell peppers, and a little parmesan cheese for flavor.
Fast Food
• Healthy Choice or Weight Watchers frozen entree.
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