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- Basic sandwich - I have a sandwich for lunch every day and got tired of looking
up the individual items every evening. So here it is...your everyday, run of the mill, plain ol' sandwich.
Per serving - 300 cals, 9g fat, 33g carbs, 26g protein - Morning Scramble - Egg Substitute, loads of veggies and herbs, creamy cheese finish.
Per serving - 248 cals, 6g fat, 22g carbs, 28g protein - Mixed Berry Smoothie - This is a super yummy nonfat smoothie made with frozen mixed berries.
Per serving - 225 cals, 4g fat, 35g carbs, 13g protein - Creamy Pasta Twists - This pasta dish can be put together in minutes.
Serve with mixed green salad.
Hints:
Instead of ham it can be served accompanied by fish or mushrooms.
Per serving - 558 cals, 28g fat, 51g carbs, 26g protein - Spinach Salad with Dried Cranberries, Black Olives, & Italian Dressing - Perfect lunch salad with only 168 calories. The dried cranberries are sweet & tangy vs. the black olives which are slightly salty. Mixed in with the tangy, sour Italian dressing - your taste buds will be screaming for more!
Per serving - 168 cals, 6g fat, 29g carbs, 4g protein - Low cal chocolate cake mix cookies - Made 3 & 1/2 dozen-- only 57 calories each
Per serving - 57 cals, 2g fat, 10g carbs, 1g protein - DELICIOUS HEALTHY BROWNIES - 100 cals... tastes liek 250
Whole grain...can't even tell!
almost fat free... sooo moist
naturally sweetened... but deluctable!
Per serving - 109 cals, 1g fat, 25g carbs, 2g protein - Lord Ceaser - Ceaser salad sandwhich
Per serving - 138 cals, 2g fat, 26g carbs, 5g protein - Easy Chicken Quesadilla's - This recipe makes two 6" quesadilla's. Serving 2 people. Topping/Dipping Suggestions: Guacamole, Sour Cream, Salsa. These take about 10 minutes total prep & cook time!
Per serving - 746 cals, 49g fat, 27g carbs, 53g protein - Porquipine Balls - Lean, sirloin beef meatballs filled with tomatoes, spices, onions and white rice. this makes 24 meatballs and fills two casserole dishes! 1 serving = 4 meatballs
Per serving - 521 cals, 14g fat, 46g carbs, 51g protein - Mini-Meatloaves - No cheese, no tomato, no other funny stuff. You don't have to feel guilty if you eat two! Quick, can be prepared in 30 minutes.
Per serving - 184 cals, 8g fat, 11g carbs, 15g protein - Sam's Ratatouille - A twist on the French classic dish - adding in yellow squash makes a very visually appealing dish. This is something I eat as a main dish as well as a side dish.
Per serving - 132 cals, 9g fat, 12g carbs, 2g protein - Banana Oatbran Muffins (no eggs) - Muffins
Per serving - 128 cals, 1g fat, 29g carbs, 3g protein - peanut Butter and Jelly - Tortilla wrap
Per serving - 185 cals, 10g fat, 20g carbs, 7g protein - Spinach Salad with eggs, orange & pecans - A nice salad for any day of the week
Per serving - 335 cals, 23g fat, 19g carbs, 15g protein - Egg white omelet no cheese - Three egg white omelet white no cheese
Per serving - 89 cals, 1g fat, 4g carbs, 15g protein - Bagel with cream cheese - A wegmans seseme bagel with cream cheese
Per serving - 330 cals, 9g fat, 53g carbs, 12g protein - Tartar Sauce*** - Adapted from Tartar Sauce I on allrecipes.com. Much better scores on fat and calories than mayonnaise-based commercial product. Original Miracle Whip, tablespoon sweet pickle relish, minced onion, lemon juice, salt and pepper. Half the calories of Hellman's regular tartar sauce. Makes 6 1/2 tablespoons. Original Miracle Whip, sweet pickle relish, minced onion, lemon juice, salt and pepper to taste cvt
Per serving - 143 cals, 11g fat, 12g carbs, 0g protein - Tuna Sandwiches *** - Adapted from Leanne Ely's. tuna, Original Miracle Whip, relish, dried dill, whole wheat bread cvt
Per serving - 275 cals, 6g fat, 28g carbs, 27g protein - Peanut Butter Oatmeal Balls - Delicious, healthy snack for kids and adults.
Per serving - 64 cals, 2g fat, 9g carbs, 2g protein - Turkey Sandwich - Turkey, cheese, mustard, onion, lettuce, tomato, pickle
Per serving - 164 cals, 3g fat, 25g carbs, 14g protein - BEEF STROGANOFF - Using lean top round, plain low-fat yogurt or Quark, and very little added salt makes this a heart-healthy dish.
Per serving - 247 cals, 10g fat, 7g carbs, 33g protein - Penne w/Chicken and Sundried tomatoes - Cold Salad penne pasta with chicken and sun dried tomatoes
Per serving - 449 cals, 22g fat, 17g carbs, 44g protein - Autumn Cabbage Soup - Light soup to warm up on a cold day. Great for a diabetic diet.
Per serving - 118 cals, 3g fat, 4g carbs, 18g protein - Pancakes - Basic Pancake recipe from about.com
Per serving - 293 cals, 4g fat, 54g carbs, 11g protein
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