Barbecue chicken: Grill or roast 3 oz chicken and top with 2 Tbsp barbecue sauce. Serve with 1 slice garlic sourdough toast, spread with1 tsp olive oil and garlic, and colorful coleslaw (mix 1 c shredded red and green cabbage and carrots with 1 Tbsp regular coleslaw dressing or 2 Tbsp reduced-fat dressing).
Roast beef and rice: 3 oz lean roast beef, sliced, with 2/3 c cooked brown rice and 1 c cooked spinach, seasoned with 1 tsp olive oil and 1 tsp balsamic vinegar.
Halibut and potatoes: 3 oz foil-baked halibut or other fish with 1 c green peppers and onions. Serve with ½ c red potatoes, roasted in 1 Tbsp olive oil and seasoned with herbs and spices.
Pasta with meatballs: Toss 1 c cooked whole grain pasta in garlic and 1 Tbsp olive oil and garlic. Top with 3-oz lean meat balls (made with turkey, chicken or soy) and 1 tsp grated Parmesan cheese. Serve with cucumber salad (toss 1 c mixed greens, 1 c cucumber slices, 10 halved cherry tomatoes, ¼ c chopped red onions and 2 Tbsp reduced-fat Italian dressing).
Shrimp salad bowl: Mix 1/3 c cooked brown rice and 2 Tbsp crumbled feta cheese. Scoop onto 2 c mixed greens, and top with 3 oz grilled or sautéed shrimp and 2 Tbsp reduced-fat dressing. Serve with 2 whole grain rye crispbread crackers, spread with 2 Tbsp low-fat ricotta or cottage cheese.
Oven fried chicken: Toss 4 oz raw chicken breast in 1 Tbsp reduced-fat Italian dressing, coat with 2 Tbsp seasoned bread crumb and spray lightly with canola oil. Place on lightly oiled cookie sheet. Bake at 350ºF for 30 minutes or until browned and no longer pink inside. Serve with 3-bean salad (toss ½ c green beans, ¼ c garbanzo beans, ¼ c red beans, 2 Tbsp chopped onion and 2 Tbsp reduced-fat Italian dressing)
Tofu stir fry: Stir-fry 3 oz tofu and 2 c mixed vegetables (broccoli, cauliflower, green beans, onions) in 2 Tbsp reduced sodium stir fry sauce and 1 Tbsp olive oil. Serve over 2/3 c cooked brown rice.
SNACK OPTIONS #2
Berry Yogurt2 graham crackers spread with 1 Tbsp all natural peanut butter
3 c light popcorn and 16 oz light lemonade
¼ c cashews, almonds, walnuts or other nuts
4 vanilla wafers and 1 c fat-free milk or calcium-enriched soy or rice beverage
6 oz fat-free light yogurt and ¾ cup blueberries, raspberries or blackberries
½ c light ice cream (choose ice cream with no more than 2 grams saturated fat and 20 grams total carbohydrates)
Stir 1 Tbsp chopped dried fruit and 1 Tbsp chopped nuts into 6 oz fat-free light yogurt.
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