Hearty Egg Sandwich
This satisfying meal packs a protein punch.
Scramble 1 whole egg with 1 egg white in a skillet
coated with cooking spray
Place on toasted whole wheat English muffin spread
with 1/4 c mashed Hass avocado
Top with 1 slice reduced-fat Cheddar cheese and
tomato slices
Total calories: 397
Fast Food Burger Fix
Eat a burger and dessert without breaking your
calorie bank
.
Order a McDonald’s® hamburger (250)
Add one ketchup packet (15)
End the meal with a vanilla reduced-fat ice cream
cone (150)
Total calories: 415
Pasta Bolognese
Try this lightened-up version of the classic
Italian meat sauce recipe. Extra-lean ground beef trims the fat. No-salt
tomato sauce keeps
sodium in check. Add delicious porcini mushrooms!
Total calories: 399
Ingredients
Serves: Prep: 6min|Cook: 26min |Total: 32min
4 quarts water
1 teaspoon extra-virgin olive oil
5 dried porcini mushrooms
1 heaping cup rotini, small shells, or ziti
1/2 pound extra-lean ground beef
1 tablespoon finely chopped yellow onion
1 teaspoon chili powder
1 teaspoon dried basil
pinch of ground black pepper
1 can (8 ounces) no-salt tomato sauce
2 tablespoons fat-free ricotta cheese
Directions
- In a large pot, combine the water and oil. Bring
to a boil over high heat.
- Add the mushrooms and pasta. Cook for 10 to 12
minutes, or until the pasta is al dente.
- In a nonstick skillet over medium-high heat,
combine the ground beef, onion, chili powder, basil, and pepper.
- Cook, breaking apart the beef, for 6 to 8
minutes, or until the beef is no longer pink. Add the tomato sauce.
Bring to a boil. Pour into a large bowl. Add the ricotta and mix.
Easy Office Lunch
It's simple, quick, and
filling!
Microwave one Lean
Cuisine® Chicken Tuscan Panini (320)
Pair with 3/4 c grapes
for dessert (83)
Total calories: 403
Single-Serving Sundae
Cool off your evening
with the perfect sundae.
Start with 1/2 c Ben &
Jerry's® Chocolate Chip Cookie Dough ice cream (270)
Drizzle 1 Tbsp chocolate
syrup (52)
Add 1/4 c non-dairy
whipped topping (60)
Top with 2 maraschino
cherries (14)
Total calories: 396
Blueberry Blast
This delicious fruity
breakfast will be ready in a flash.
Toast 2 Aunt Jemima®
Frozen Blueberry Waffles (180)
Top with 2 tsp butter
(67)
Drizzle 2 Tbsp maple
syrup (104)
Serve with 3/4 c
blueberries (62)
Total calories: 413
Milk Chocolate Pie
Chocoholics will fall in
love at first bite! Fat-free milk cuts fat
where you won't miss it. Unsweetened cocoa powder is rich in
antioxidants
Total calories: 380
This is a reduced-fat and reduced-calorie dessert that is rich and
delicious!
Ingredients
Serves: Prep:
15min|Cook: 5min |Total: 1hr 20min
3 cups cold fat-free
milk
3/4 cup unsweetened
cocoa powder
2/3 cup sugar or Splenda
1/4 cup cornstarch
2 tablespoons
cornstarch
1/8 teaspoon salt
2 large eggs, beaten
1 cup milk chocolate
chips
2 teaspoons pure vanilla
extract
1 ready-made piecrust
(9" diameter), baked and cooled
nondairy light whipped
topping
Directions
- Heat 1 1/2 cups of the milk in a heavy sauce-
pan over medium heat. Meanwhile, in a mixing bowl, whisk together the
cocoa, sugar or Splenda, cornstarch, and salt. While whisking,
gradually add the remaining 1 1/2 cups of cold milk and the eggs. Mix
until smooth. When the milk in the saucepan is warm, add to the cocoa
mixture. Whisk to combine. Pour the mixture into the saucepan. Cook
over medium heat, stirring constantly, for 5 to 7 minutes, or until
thickened. Remove from the heat.
- Add the chocolate chips. Stir until the
chocolate melts. Add the vanilla extract and mix. Pour into the
piecrust. Cover and refrigerate for 1 to 2 hours, or until set.
Bagel and Joe On the Go
Love a carb-loaded breakfast? You can have it!
Get a Dunkin' Donuts® plain bagel (330)
Ask for a half-serving of reduced-fat cream cheese
(50)
Wash it down with a small iced coffee with skim
milk (20)
Add 1 tsp of sugar to the coffee for 15 calories
(optional)
Total calories: 415
Mediterranean Munchies
This crunchy snack is a good way to sneak in veggie
servings.
Take 1/2 c store-bought hummus (208)
Add 1 c carrot sticks (45)
Add 1 c red pepper strips (39)
Add 6 whole wheat crackers (113)
Total calories: 405
Spring Risotto
This creamy comfort dish is perfect for
entertaining.
Find flavorful peas at your nearby farmer's market
or choose frozen
Use freshly-grated Parmesan for that strong cheese
flavor
Total calories: 384
Work time: 10 minutes
Total time: 35 minutes
Servings: 4
Chefs swoon over delicate, flavorful green peas in
season. If you have a garden or a nearby farmers' market, use your
just-picked Young peas in this rice recipe. If not, choose frozen with
confidence. They're often tastier than the overgrown, starchy peas
generally available in supermarkets.
1 Tbsp butter
1 Tbsp olive oil
1 onion, chopped (1/2 c)
1/2 tsp salt
1 1/2 c Arborio or Carnaroli rice
3 c reduced-sodium chicken or vegetable broth,
heated, divided
3/4 lb fresh in-the-pod peas, shelled, or 1 c
frozen
1 Tbsp lemon juice
1/4 c freshly grated Parmesan cheese
1.
MELT butter with oil in medium saucepan over
medium-low heat. Add onion and salt. Cover and cook, stirring
occasionally, until onion is translucent, about 3 minutes.
2. ADD rice and stir. Add about 1 1/2 cups of the
broth and adjust heat to maintain a good simmer. Stir occasionally until
most of the liquid has been absorbed. Add 1 cup of the remaining broth
and continue simmering and stirring until absorbed. Add remaining 1/2
cup broth and peas and continue to simmer and stir until rice is just
done, about 4 minutes. If you run out of broth before the rice is cooked
through, use water.
STIR in lemon juice and cheese. Taste and season as needed with salt
and freshly ground pepper. Serve immediately.
Peanut Butter Break
Fuel up with this protein-packed snack before or
after a workout to maximize energy and help build muscle.
Slice up 1 medium apple (72)
Serve with 1.5 Tbsp peanut butter (141)
Add 5 whole wheat crackers (95)
Wash it down with 1 c of fat-free milk (83)
Total calories: 391
Sweet Yogurt Treat
This cool combo makes a great mid-afternoon snack.
In a bowl, layer 1 (5.3 oz) container fat-free
Greek-style yogurt
Add 1 c blueberries
Top with 1/2 c low-fat store-bought granola
Drizzle with 2 tsp honey
Total calories: 406
Chocolate Raspberry Oatmeal
This Flat Belly Diet recipe is satisfying and
delicious!
Mix 1/2 c dry oats (cooked with water to desired
consistency)
Stir in 1/4 c semisweet chocolate chips
Top with 1 c raspberries
Total calories: 419
Tarragon Chicken Salad
Upgrade a plain chicken salad sandwich.
Fresh tarragon, low-fat sour cream, and crunchy
chopped almonds take this hoagie from boring to unbelievable
You'll never go back to your basic recipe again!
Total calories: 408
Upgrade your simple celery and mayo chicken salad
to take this hoagie from boring to unbelievable Ingredients
1 1/2 cups cooked chicken breast, cut into cubes
3 Tbsp reduced-fat mayonnaise
2 Tbsp reduced-fat sour cream
1 1/2 Tbsp chopped tarragon
2 Tbsp chopped almonds
1 rib celery, finely chopped
1 multigrain baguette (4 oz), halved length-wise,
cut into 2 pieces
Directions
Combine chicken, mayonnaise, sour cream, tarragon,
almonds, and celery gently in bowl.
Spoon chicken salad evenly onto 2 of the baguette
quarters. Top each half with lettuce, if desired, and remaining
baguettes.of vegetables.
Caffeine and Cake Break
Need a little pick-me-up in the afternoon? Stop by
a Starbucks®!
Order a tall skim latte (100)
Pair it with their Reduced-Fat Cinnamon Swirl
Coffee Cake (290)
Total calories: 390
Personal Pizza
Here's a fast and easy lunch the whole family will
love!
Top 1 toasted whole wheat pita with 1/2 c chopped
tomatoes, 1/4 c shredded part-skim mozzarella, 1/2 c grilled chicken
breast, and 1/4 c chopped sun-dried tomatoes
Sprinkle with minced garlic and oregano
Place under oven broiler until bubbly
Total calories: 396
Peanut Butter Shake
It’s perfect for breakfast or a snack.
Combine milk, peanut butter, and sliced banana
Blend together for a creamy energy-boosting
smoothie
Total calories: 391
Ingredients
Serves: Prep: 5min|Cook: 0min |Total: 5min
1 cup fat-free milk
1 ripe banana, sliced
2 tablespoons creamy peanut butter
Directions
In a blender, combine the milk, banana, and peanut butter. Blend
until smooth.
Sub with a Crunch
Really have it your way at Subway®
Order a turkey breast 6-inch sandwich on 9-grain
bread with lettuce, tomatoes, cucumbers, green peppers, pickles and
onions (285)
Top with 2 tsp mustard (5)
Pair with a 1.18 oz. bag of Baked Lay's® Original
Potato Crisps (130)
Total calories: 420
Presto! Pasta Dinner
Make a classic Italian favorite at home in minutes.
Microwave 1 Amy's® Bowls Stuffed Pasta Shells
Rub 1 slice whole wheat toast with peeled garlic
Top with 1/2 Tbsp Parmesan cheese and parsley
Broil until cheese melts
Serve with 5 steamed asparagus spears topped with
fresh lemon juice
Total calories: 410
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