Breakfast: Naner Love
1 cup of whole-grain, high-fiber cereal (like Kashi or Barbara's)
1 cup of low-fat milk or yogurt
Lunch: Tuna Sammie
2 slices of whole-grain bread
3/4 cup of tuna (or chicken) salad, made with light mayo
1 cup of sugar snap peas, carrots, and celery (or any veggies other than starchy ones like peas, potatoes, and corn)
1 cup of fruit, like melon or berries
Snack: Trail-mix Fix
2 tablespoons of dried fruit (cranberries, apricots, blueberries)
2 tablespoons of almonds or sunflower seeds
Men: Add another 2 tablespoons of dried fruit.
Dinner: South of the Border Quesadilla (pictured)
2 corn tortillas (crisped in an oven using small amount of spray oil)
1/2 cup of nonfat vegetarian refried beans
1 ounce of shredded low-fat cheese
Layer each ingredient in between the crisp tortillas and bake the dish in a 360-degree oven for 5 minutes. Top with lettuce or cabbage, tomatoes, onions, pared cucumber, and salsa.
Men: Add a couple of ounces of grilled chicken, pork, or beef.
Snack: Frozen DelightGet more ideas by browsing through our recipes.
1/2 cup of fat-free, no-sugar-added frozen yogurt