ºF) for 5 to 10 minutes (or microwave for 30 seconds until cheese melts). Serve with 8 baby carrots with 2 Tbsp reduced fat ranch dressing, and 1 c fat-free milk or calcium-enriched soy beverage.
Lean-body salad: Toss 2 c mixed dark greens, ½ c canned garbanzo beans (rinsed well), 1 oz reduced-fat Mozzarella shredded cheese and 2 Tbsp light Italian dressing. Serve with 1 fresh peach or ½ c canned peaches (in juice or water).
Chicken salad: Combine 2 c mixed dark greens, 2 stalks chopped celery, and ¼ c sliced green or red grapes. Top with 2 oz cooked chicken breast, and drizzle with 2 Tbsp light honey mustard dressing (such as Newman's Own). Serve with 1 slice reduced-calorie 100 percent whole grain toast, spread with 1 tsp canola oil soft tub margarine.
Roast-beef sandwich: Layer 2 oz lean roast beef, ½ c chopped romaine lettuce and ½ sliced tomato on 2 slices reduced calorie 100 percent whole grain bread, spread with 1 tsp mayonnaise and/or mustard.
Pesto pizza: Split and toast a 100 percent whole grain English muffin. Top each half with 1 Tbsp pesto basil sauce, 1 slice tomato or ½ c canned tomatoes, and ½ slice reduced-fat cheese. Broil or bake in oven until cheese melts.
Bean tostada: Bake 1 corn tortilla in 400-degree oven until crisp. Spread with ½ c cooked or canned pinto beans (rinsed) and 2 Tbsp shredded reduced-fat Mexican blend cheese. Return to oven for 5 to 10 minutes until cheese melts. Top with ¼ c salsa. Serve with a cabbage salad (1 c shredded cabbage and 1 chopped tomato with 2 Tbsp reduced-fat dressing).
Tuna salad: Mix 3 oz water-packed tuna with 2 stalks chopped celery, 4 chopped green olives, and 1 tsp regular (or1 T reduced-fat mayonnaise). Add 1 Tbsp seasoned rice vinegar, if desired. Scoop tuna onto 2 c mixed dark greens, and top with 1 Tbsp chopped almonds. Serve with 1 oz 100 percent whole grain crackers.
SNACK OPTIONS #1
Watermelon and Yogurt1 medium orange or tangerine and 2 T dry roasted almonds (no added salt)
1 c fresh strawberries and ¼ c unsalted nuts
1 c seasonal melon and 6 oz fat-free light yogurt
4 dried apricot halves (or 3 dried plums) and 7 walnut halves
2 fresh or dried figs and ¼ c unsalted nuts
1 kiwi and 12 whole almonds
1 medium apple, sliced, with 2 Tbsp all-natural peanut butter
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