Proof that eating healthy (even in a hurry) can taste WONDERFUL!!!

I love eating healthy, but I also don’t want to spend my entire life in the kitchen! I’ve listed a few meals that your family will love to eat just as much as you love the little time it takes to prepare them!

Breakfast options

1. 1 piece of fruit, 1 slice whole-grain toast, 2 egg whites & 1 whole egg
2. 1 serving high fiber cereal, 2 egg whites & 1 whole egg
3. Fruit / Protein Smoothie
4. 1 egg white & 1 whole egg, and a slice of provolone on a multi-grain english muffin
5. Omelette with veggies (2 egg whites & 1 whole egg) and a slice of whole grain toast
6. Plain nonfat yogurt or nonfat Greek yogurt, 1/2 to 1 serving of lowfat granola, 1 banana, sliced Stir all ingredients in a bowl. Sprinkle with cinnamon if desired.
7. 1/2 cup (uncooked) oatmeal, 1 banana, 5-6 almonds
8. Mix 1/2 cup lowfat cottage cheese with 1 carton lowfat fruit flavored yogurt. Sprinkle with 1 Tbsp. slivered almonds.
9. 4 egg whites scrambled with 1/2 cup spinach. 1 apple.
10. Apple + string cheese + hard boiled egg

Choose a breakfast cereal with:

• at least 5 grams fiber
• less than 3 grams sugar per 100 calories
• no high fructose corn syrup
• no hydrogenated oil

Some healthy breakfast cereals:

• Barbara’s or Kellogg’s Shredded Wheat
• Kashi Cereals: Go Lean, Heart to Heart, Seven Whole Grain, Good Friends
• Nature’s Path Heritage Cereals
• Nature’s Path Optimum
• Post Shredded Wheat and Bran
• US Mills Uncle Sam’s
• Ezekiel multigrain cereals
• Health Valley Lowfat Granola

Lunch options

1. 4 oz meat, poultry, or fish, 2 slices whole-grain bread, lettuce, tomato, ½ cup baby carrots, ½ cup berries or 1 piece of fruit
2. 2 slices whole grain bread with tuna salad (tuna mixed with dried cranberries, celery, almonds and as little mayo or veganaise as possible), 2 slices tomato
3. Turkey sandwich: 2 slice whole wheat bread, 3 ounces sliced turkey breast lunch meat, 1/4 avocado, sliced, romaine lettuce leaves and tomato slices as desired. 1 small orange and 2 cups baby carrots.
4. Taco Salad: 2 cups greens, 1 cup additional veggies of choice: onions, bell peppers, tomatoes, etc., 3 ounces grilled chicken breast, 1/4 avocado diced, Use salsa as dressing. Crush 4 baked corn tortilla chips on top for some “crunch.”
5. Whole wheat English muffin + lowfat cream cheese or goat cheese + lox (smoked salmon) + onion slices + tomato slices.
6. Lean roast beef + lowfat coleslaw (make with plain nonfat yogurt or fat free mayo) on rye bread.
7. Turkey + hummus + roasted red bell peppers (jarred) + baby spinach. Roll in whole wheat tortilla.
8. Hummus pocket: spread hummus in whole wheat pita pocket. Stuff with grilled vegetables (zucchini, onions, bell peppers, eggplant, etc.)
9. Chicken Salad: diced chicken + chopped apples + celery + raisins. Mix with plain nonfat yogurt + mustard.
10. Romaine + tomato + cucumber + feta (+ sliced chicken). Drizzle with olive oil + lemon juice. Sprinkle with pepper.

Snack options

1. Veggies and hummus (red peppers, zucchini, celery, etc.)
2. Trail mix (1/4 cup almonds with dried cranberries & goji berries or dried blueberries)
3. 1/2 cup lowfat cottage cheese + 3/4 cup blueberries or a banana
4. 1 small apple, 10 almonds
5. 1 cup cherry tomatoes
6. Yogurt Parfait: Layer 1 cup plain nonfat (Greek) yogurt + 1 cup berries
7. 1/2 peanut butter sandwich (1 slice whole grain bread, 1 tbsp peanut butter)
8. 1 hard boiled egg, 6-8 whole grain crackers, 1 small apple
9. 140-160 calorie size granola bar/cereal bar (Example: Cliff Jr. Bar)
10. Spread 2 Tablespoons hummus down the center of 1 ounce sliced turkey. Wrap in Romaine lettuce leaf. Eat with 1 small apple.

Dinner options

1. 1 cup vegetable soup, 2 oz meat, poultry, or fish, 1 medium sweet potato or white potato, ½ cup broccoli
2. 1/2 cup pasta, 2.5 oz lean ground turkey or extra lean cooked ground beef, tomato sauce, mixed green salad with a tiny bit of olive oil and vinegar dressing, 1 cup mixed fruit
3. 4 ounces baked or grilled chicken, 1/2 cup brown rice, Garden Salad: 2 cups salad greens + 1 cup additional veggies (carrots, tomatoes, cucumber, etc.) + 1 Tablespoon extra virgin olive oil.
4. 4 ounces grilled chicken breast, 1/2 cup brown rice sprinkled with 1 Tablespoon slivered almonds, 1 1/2 cups steamed broccoli
5. 4 ounces grilled chicken or fish, 6 ounce baked sweet potato with cinnamon and a little Smart Balance or spray butter, 1 cup steamed green beans or broccoli
6. Sliced rotisserie chicken, veggies, dried cranberries and sliced almonds over bagged salad greens with extra virgin olive oil and balsamic vinegar.
7. Turkey burger over a salad with sun-dried tomatoes and asparagus.
8. Protein shake blended with frozen fruit and yogurt
9. Spinach Salad: rotisserie chicken, bagged baby spinach, hard boiled eggs, sliced strawberries and sprinkling of walnuts, topped with balsamic vinegar and/or extra virgin olive oil.
10. Frozen Entree and fruit for dessert.?Yes, a frozen entree can be part of a nutritious diet as long as you read the nutrition label for the following criteria:

• No hydrogenated oils
• No more than 1 gram of saturated fat per 100 calories
• No more than 3 grams of total fat per 100 calories
• No more than 200mg sodium per 100 calories
• Recommended brands: Amy’s, Cascadian Farms, Kashi, Seeds of Change

General Salad Formula

• 1-2 types of lettuce/salad greens
• 1-3 additional veggies (try to stay with green, red and orange veggies)
• 1 fruit
• 4 oz of protein
• 1 healthy fat