Healthy Meal Ideas

Healthy Meal Ideas! 

BREAKFAST: *Recipes available online

Tips: A protein packed meal at breakfast will fuel you for the day and will jump start your metabolism. Most important meal of the day! Eat something 30 min to 1 hour after waking up.

 -CEREAL: Kashi Go Lean, Multi-Grain Cheerios, Fiber One, Kashi Go Lean Crunch, Special K- Protein Plus 

-GRAB AND GO: 

1 cup Oatmeal (Add Splenda, protein powder, berries, or almonds for an extra boost)

Dannon Light and Fit Yogurt with ½ cup Kashi Go Lean Crunch and Blueberries on top

Frozen Fruit Cup *, Prepared Smoothis *, Egg Fritter *

-EGGS:

2 boiled egg whites, 2 egg whites scrambled with peppers and salsa, 2 scrambled egg whites on 1/2 english muffin

-BREAD: 

1 piece of wheat toast with reduced fat peanut butter or almond butter

1 whole grain english muffin

½ whole grain english muffin with 1 egg white and reduced fat cheese, Bran Muffin *

1 slice banana nut protein muffin *

FRUIT:

1 grapefruit, small apple or pear, 1 small apple with peanut butter, Frozen Fruit Cup *

Cottage Cheese and Fruit

BARS:

Pure Protein Bar, South Beach Diet Bar, Quest Bar

Pre-made Protein Shake: 

Myoplex lite shake, Pure protein shake

Snacks- * Recipes available online

-SWEET: 

Apple with reduced fat peanut butter,   

Pear, Grapes, Frozen Fruit (pack it for work and snack on it!)

Dannon Light and Fit Yogurt, Only 8 yogurt… Edgewood Creamery

Smoothie (gladiator from smoothie king), Cottage Cheese

-SALTY: 

1/4 cup hummus with Celery or Carrots, 3 pieces Kavli Crispy Thin (85 calories) 

15 Almonds, 100 Calorie bag of popcorn

1 cup unshelled Edamame, Reduced Fat Triscuit with light laughing cow cheese

4 Slices of deli turkey rolled up (can dip in spicy mustard)

½ can of tuna on 5 Reduced Fat Triscuit

1 Part Skim String Cheese, Quaker Rice Cake

LUNCH *Recipes available online

1 can chicken or tuna on a bed of mixed greens *see dressings below

Lettuce wrap with 5 pieces of low sodium deli turkey and spicy mustard

Open face sandwich(1 piece wheat bread w a piece of cheese and 6 pieces turkey)

Healthy Request Frozen Meal –see frozen meals below

South Beach diet frozen pizza

1 pkg of tuna (in a wrap, on 5 whole wheat crackers, 1 piece of bread, or Tuna Salad *

DINNER*Recipes available online

Salmon/Chicken/Shrimp Salad *,   Grilled Chicken with veggies

Steak Fajitas (no flour tortilla!)     

Chicken Catticatore (wheat pasta or no pasta) just veggies *

Western omelet (peppers,onions,mushrooms)  Chicken & Veggie Kabobs

Baked Fish ,  Tyson pork Tenderloin (lemon pepper or roasted garlic)

Grilled Shrimp, Shrimp/Chicken Fried Rice (with brown rice) with KIKKOMAN 

Taco salad with laura’s lean ground beef, Sliced Chicken over sautéed spinach

Chef Salad-with ham and turkey, egg whites, red. Fat cheese, mushrooms, green onions- 

GREAT MARINADES:

Light Italian Dressing, Low Sodium KIKKOMAN teriyaki, Greek Seasoning, Garlic Powder, Salt and Pepper, Low Sodium Dales, Lemon Garlic Marinade Low Sodium(Lowry’s), Light Asian Sesame Ginger Dressing (KRAFT), Garlic Pepper, Basalmic Vinegar (great on chicken)

GREAT DRESSINGS:

Light Italian Dressing, Light Newmans Own Basalmic Vinegar

Light Newmans Own Raspberry Walnut Dressing, Light Kraft Asian Sesame Dressing

Pomegranate Vinegar, Red Wine Vinegar (with basil and oregano) * no cals!!!

Basalmic Vinegar with Italian seasoning , Easy make ahead dressings *

GREAT DRINKS:Crystal Light, Lemon Water, Coffee with skim milk, Diet soda (one a day), Diet green tea, Sparkling Water

FROZEN MEALS:

Steam Fresh Veggies, Lean Cuisine-Grilled Chicken Primavera

Morning Star Spicy Black bean Burger, Kashi Go Lean- Five Cheese Pizza

Healthy Choice-Chicken and Veggies, Lean Cuisine- Grilled Salmon and veggies

SWEETS!!

Slim a bear 100 cal  Sandwiches

Only 8 yogurt- Edgewood creamery

Breyers no sugar added Ice Cream

Blue Bunny 100 calorie Vanilla Fudge Bar

Sugar Free Popsicle

Kashi Oatmeal Dark Chocolate Cookies

No Sugar added yogurt w blueberries