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SNACK IDEAS

1 Pear, sliced and sprinkled with cinnamon ------------------------------------------ 1 cup Grapes ------------------------------------------ 1 cup Raspberries ------------------------------------------ 1 Apple, sliced sprinkled with cinnamon ------------------------------------------ 2 Mandarins ------------------------------------------ 1 Banana ------------------------------------------ 1 Orange ------------------------------------------ 1 Peach ------------------------------------------ 1 Plum ------------------------------------------ 1 cup Strawberries with balsamic and mint ------------------------------------------ 1/2 large whole-wheat pita round, toasted 2 Tbsp. hummus ------------------------------------------ 1 cup fat-free, low-calorie yogurt ------------------------------------------ 4 vanilla wafers ------------------------------------------ Trail mix made with: 1/4 cup raisins or cranberries About 22, unsalted mini twist pretzels ------------------------------------------ 2 tablespoons sunflower seeds ----------------------------------------- Strawberries with 1 tbsp. vanilla yogurt, and a dusting of cocoa powder ------------------------------------------ Apple with 1 tsp peanut butter ------------------------------------------ Carrot sticks with hummus

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DINNER IDEAS

Turkey & Pear Pita Melt 

1/2 large whole-wheat pita round Turkey 1 medium pear, sliced 1 Tbsp. shredded Cheddar cheese Cranberry sauce/jelly 1 cup mixed greens Stuff pita pocket with turkey, half of the pear slices and cheese. Toast in a toaster oven until the cheese starts to melt. Add greens to the pita just before eating. Serve the remaining pear slices on the side ------------------------------------------ Roasted Veggies and Grilled Chicken  on a bed of lettuce with extra-virgin olive oil and quality balsamic vinegar and chopped walnuts drizzled on top ------------------------------------------ Brown rice pilaf made with pine nuts, celery, onion, and herbs de Provence. Grilled wild salmon with cracked pepper Steamed broccolini with small pat of butter or olive oil drizzle ---------------------- 1 1/2 cups Chicken Chili with Sweet Potatoes ------------------------------------------ Herb-crusted baked cod 1/2 cup brown rice pilaf with vegetables 1/2 cup fresh green beans, steamed 1 small sourdough roll 2 teaspoons olive oil ------------------------------------------ Beef and vegetable kebab, made with: 3 ounces of beef 1 cup of peppers, onions, mushrooms and cherry tomatoes 1 cup cooked wild rice 1/3 cup pecans 1 cup pineapple chunks ------------------------------------------ 1 serving Curried Cauliflower Steaks with Red Rice & Tzatziki ------------------------------------------ 1 serving Mediterranean Chicken with Orzo Salad ------------------------------------------ Zucchini pasta with marinara made with ground turkey and Italian spices

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LUNCH IDEAS

Spinach salad made with: 4 cups of fresh spinach leaves 1 sliced pear 1/2 cup canned mandarin orange sections 1/3 cup slivered almonds 2 tablespoons red wine vinaigrette 6 reduced-sodium wheat crackers ------------------------------------------ Curried chicken wrap made with: 1 medium whole-wheat tortilla 2/3 cup cooked, chopped chicken 1/2 cup chopped apple 1 1/2 tablespoons light mayonnaise 1/2 teaspoon curry powder 1/2 cup, or about 8, raw baby carrots ------------------------------------------ Tuna salad made with: 1/2 cup drained, unsalted water-packed tuna 2 tablespoons light mayonnaise 15 grapes 1/4 cup diced celery Served on top of 2 1/2 cups romaine lettuce 8 Melba toast crackers ------------------------------------------ (342 calories) 1 serving Salmon Pita Sandwich ------------------------------------------ (350 calories) White Bean & Avocado Salad

2 cups mixed greens 3/4 cup chopped veggies, such as cucumber and cherry tomatoes 1/3 cup canned white beans, rinsed 1/2 avocado, diced 2 Tbsp. All-Purpose Vinaigrette Top salad greens with veggies, beans, avocado and vinaigrette. Toss to combine. ------------------------------------------ (332 calories) Green Salad with Pita Bread & Hummus

2 cups mixed greens 1/4 cup grated carrot 1/2 cup sliced cucumber 2 Tbsp. All-Purpose Vinaigrette 1/2 large whole-wheat pita round 1/4 cup hummus Top greens with carrot, cucumber and vinaigrette. Serve with pita bread and hummus

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BREAKFAST IDEAS

Whole grain toast with avocado ------------------------------------------ Night before muesli - in a glass refrigerator container combine equal parts quick oats, unsweetened coconut flakes, raw sunflower seeds, and frozen blueberries. Mix and cover with ½” unsweetened almond/oat/coconut milk ------------------------------------------ 1 cup fresh mixed fruits, such as: melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt and 1/3 cup walnuts ------------------------------------------ 1 bran muffin 1 teaspoon trans-free margarine ------------------------------------------ 1 whole-wheat bagel with 2 tablespoons peanut butter ------------------------------------------ 1 cup old-fashioned cooked oatmeal* topped with 1 teaspoon cinnamon 1 banana 1 cup fat-free milk ------------------------------------------ 1 slice whole-wheat toast 1 teaspoon trans-free margarine 1 banana ------------------------------------------ Egg Toast with Salsa (266 calories) 

1 slice whole-wheat bread, toasted 1 egg, cooked in 1/4 tsp. olive oil 2 Tbsp. Pico de Gallo or salsa 

Top bread with the egg and Pico de Gallo ------------------------------------------ Fig & Honey Yogurt  (258 calories)

2/3 cup non-fat plain Greek yogurt 5 dried figs, chopped 2 tsp. chia seeds 1 1/2 tsp. honey 

Top yogurt with figs, chia seeds and honey ------------------------------------------ 1 serving Peanut-Butter Cinnamon Toast (266 calories) ------------------------------------------ Yogurt with Nuts & Raspberries  (251 calories)

1 cup non-fat plain Greek yogurt 1/2 cup raspberries 5 walnuts, chopped 1 tsp. honey

Top yogurt with raspberries, walnuts and honey ------------------------------------------  Steel cut oatmeal with chopped pecans, ½ a chopped apple and cinnamon 

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