keep a BIG SALAD (dark, leafy greens provide much more nutrients) in the
refrigerator! It can serve as the base for many delicious meal
Keep fruit and
vegetables cut up in the refrigerator for snacks or meals. You can buy
them already cut up in the produce section of your store.
Microwave (or steam) red, purple or Yukon Gold potatoes with Health ValleyÒ
canned spicy fat-free black bean vegetarian chili
Have breakfast for dinner! Check out:
Breakfasts for the Whole Family
Have a picnic! Go to visit
and walk around:
Lunches for Kids and Adults
barbecue to steam and broil foods
Foil wrap fish with vegetables and cook on barbecue
Cook rice in rice cooker—add canned beans, salsa or stewed tomatoes
vegetarian pizza & salad bar (watch out for high-fat items) --or
make your own. Check out the Nutritious Snacks section and Dinner Recipes
low-fat submarine sandwiches on whole wheat bread. Go light on extra
spreads and cheeses. Bring along cut-up veggies and fruit to eat!
Cook in advance a LARGE POT OF SOUP--- multibean, lentil or minestrone soup
and freeze in individual portions. Reheat in microwave, or eat cold. Yum!
Microwave whole-wheat rotelle pasta. While cooking add broccoli, green
onions, light-tofu cubes and red peppers. Or, drain cooked noodles and ADD
fat-free vegetarian chili or spaghetti sauce and Parmesan cheese.
Cooked pasta and frozen vegetable salad—use bottled low-fat Italian
dressing. Make in advance.
or cottage cheese with fruit and/or vegetables
Stir-fry in electric wok or electric fry pan
up (microwave or oven)
whole-wheat tortillas with refried low-fat black or spicy fat-free beans;
add salsa & shredded lettuce, FF sour cream & tomato.
This is my favorite quick meal. I also serve it with a BIG salad!
veggies added to whole-wheat pita bread (could add tuna or canned chicken,
fat-free mayonnaise and mustard). Serve with salad and a cold drink.
Chicken & vegetables, stew, or bean soup in
sandwich on whole wheat bread with cranberry relish (see
Make spaghetti beforehand and warm it up in microwave
Call your mother or mother-in-law for an invite once a week!!!