HEALTHY MEALS IN MINUTES

Breakfast Ideas

1 cup cereal, ? banana, 2 Tbsp. peanut butter, 1 cup skim or 1% milk.
(2 carbohydrate, 1 fruit, 1 protein, 1 milk)

Low-fat yogurt mixed with fruit and ? cup low-fat granola.
( 1 milk, 1 fruit, 1 carbohydrate)

Low-fat muffin, 1 cup skim or 1% milk, fresh fruit, string cheese).
(1 carbohydrate, 1 milk, 1 fruit, 1 protein)

Egg white omelet (2egg whites) with 1 oz. low-fat cheese and veggies, slice whole-wheat toast with 1 tsp. Margarine.
(2 proteins, 1 vegetable, 1 carbohydrate, 1 fat)

? Bagel with 1 tsp. Margarine or low-fat cream cheese, fresh fruit, 1 cup skim or 1% milk.
(1 carbohydrate, 1 fat, 1 fruit, 1 milk)

1 cup low-fat yogurt, 1 hard cooked egg, slice whole wheat toast, ? banana.
(1 milk, 1 protein, 1 carbohydrate, 1 fruit)

1 cup oatmeal, 2 Tbsp. Cashews, fresh fruit, 1 cup skim or 1% milk.
(2 carbohydrate, 1 fat, 1 fruit, 1 milk)

Homemade Cheese Danish: spread ? cup low-fat cottage cheese on a slice of whole wheat toast and broil until bubbly. Add 1 tbsp jam if desired.
(1 protein, 1 carbohydrate)

A Breakfast Shake: combine 1 cup skim or 1% milk, ? cup low-fat plain yogurt, strawberries and ice in a blender.
(2 milks, 1 fruit)

Lunch Ideas

Turkey (2 oz.) sandwich with 1 slice low-fat cheese, lettuce, slice of tomato, mustard. ? cup pretzels, baby carrots, skim or 1% milk.
(3 protein, 1 carbohydrate, 1 vegetable, 1 milk)

Sliced chicken breast (3 oz.) in ? whole wheat pita pocket with lettuce, tomato, green pepper, onion, salsa and ? banana.
(3 protein, 1 carbohydrate, ? vegetable, 1 fruit)

Lean roast beef (3 oz.) on a small sub roll, lettuce, tomato, 1 tbsp. barbecue sauce and 2 small plums.
(3 protein, 1 carbohydrate, 2 fruit)

Ham (3 oz) on rye bread with honey mustard, 1 cup fresh veggies and skim or 1% milk.
(3 protein, 2 carbohydrates, 1 vegetable, 1 milk)

Bowl of chicken soup with 6-8 crackers and low-fat string cheese, 1 piece of fruit.
(2 carbohydrates, 1 protein, 1 fruit)

1 cup tossed salad (low-fat dressing on the side). 1 cup spaghetti with tomato sauce and 1 oz. parmesan cheese and ? cup cantaloupe pieces.
(1 vegetable, 2 carbohydrates, 1 protein, 1 fruit)

2 Tbsp. Peanut butter on whole wheat bread with baby carrots and 1 cup skim or 1% milk.
(1 protein, 1 carbohydrate, 1 vegetable, 1 milk)

? whole wheat pita pocket with 1 slice low-fat cheese and 1 egg (sliced) and 1 tbsp. low-fat mayo, piece of fruit.
(1 carbohydrate, 2 protein, 1 fat, 1 fruit)

Snack Ideas

Apple (sliced) with 2 tbsp. peanut butter.
(1 fruit, 1 protein)

Fresh fruit with 1 oz. Low-fat cheese.
(1 fruit, 1 protein)

1 cup bran flakes with 1 cup skim or 1% milk.
(2 carbohydrates, 1 milk)

Hard cooked egg with 1 slice whole wheat bread and 1 oz. Low-fat cheese, 1 small apple.
(2 protein, 1 carbohydrate, 1 fruit)

2 oz. Sliced deli meat with fresh fruit.
(2 protein, 1 fruit)

1 Tbsp. peanut butter and ? banana (sliced) on piece of whole wheat bread.
(1 protein, 1 fruit, 1 carbohydrate)

Apple with 2 tbsp. peanut butter
(1 fruit, 1 protein)

Dinner Ideas

3 oz. Baked chicken breast (cut up) 1/3 cup Spanish rice, salsa: wrapped in a whole wheat tortilla. Piece of fresh fruit and 1 cup skim or 1% milk.
(3 protein, 2 carbohydrates, 1 fruit, 1 milk)

1 cup Spaghetti with tomato sauce and parmesan cheese, 2 small meat balls with 1 cup tossed salad with fat free dressing and 17 grapes.
(2 carbohydrates, 2 protein, 1 vegetable, 1 fruit)

3 oz. Chicken, beef, or seafood stir-fry with ? cup steamed vegetables with 1 cup steamed rice and ? cup canned pineapple.
(3 protein, 1 vegetable, 2 carbohydrates, 1 fruit)

3 oz. fresh or frozen fish or seafood, (grilled, baked or broiled) with 1 cup brown rice, ? cup broccoli spears, and 1 cup salad with low-fat dressing; sugar-free pudding.
(3 protein, 2 carbohydrates, 2 vegetables)

4 oz. Roast beef (fat removed) with ? cup steamed rice, 1 small baked potato, or a dinner roll and ? cup cooked vegetables; baked apple.
(4 protein, 2 carbohydrates, 1 vegetable, 1 fruit)

4 oz. Skinless chicken breast (grilled, baked or broiled) with barbecue sauce, 1 small corn on the cob, ? cup green beans and 1 cup fat-free frozen yogurt.
(4 protein, 2 carbohydrates, 1 vegetable)