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- 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 - Grilled Cheese Sandwich - from Beyond Juice
Per serving - 458 cals, 30g fat, 28g carbs, 21g protein - Sherry's Healthy Zucchini Bread - This recipe is adapted from LaLeche League's "Whole Foods for the Whole Planet" cook book. This recipe makes two loaves of wonderfully moist zucchini bread. Half the oil can be replaced with equal amounts of applesauce for an even healthier bread.
Per serving - 156 cals, 10g fat, 15g carbs, 3g protein - TUNA MUSHROOM CASSEROLE - Adapted from "Taste of Home." wide egg noodles, canned tuna, canned mushroom, condensed cream of mushroom soup, milk, salt, pepper, saltines, butter or margarine Potassium 416 g per serving. cvt
Per serving - 437 cals, 14g fat, 52g carbs, 26g protein - Cauliflower and Ham Casserole - Cauliflower and Ham
Per serving - 213 cals, 12g fat, 14g carbs, 12g protein - peanut Butter and Jelly - Tortilla wrap
Per serving - 185 cals, 10g fat, 20g carbs, 7g protein - Turkey Sandwich - Simple Turkey Sandwich
Per serving - 129 cals, 4g fat, 13g carbs, 11g protein - Tuna Rice Pie - Here's an easy and tasty solution for last-minute dinners -- you probably have most of the ingredients in your cupboard. From the American Diabetes Association.
long-grain rice, salt, margarine, eggs or egg substitute, canned water-packed tuna or salmon, skim milk, peas, parsley, ground pepper, nutmeg, reduced-fat Swiss cheese or Colby cheese cvt
Per serving - 184 cals, 5g fat, 16g carbs, 18g protein - Low-Fat Rosemary Cheese Biscuits - * can be made vegan using vegan cheddar cheese
Per serving - 131 cals, 5g fat, 18g carbs, 4g protein - Favorite Meat Loaf - Recipe is from Taste of Home cookbook, modified to be lower in fat and calories.
Per serving - 347 cals, 12g fat, 11g carbs, 47g protein - Beans and Beef - A hearty and filling meal
Per serving - 360 cals, 12g fat, 30g carbs, 33g protein - Cinnamon Apples - Apples sauteed in cinnamon and sugar. Great for breakfast
Per serving - 286 cals, 12g fat, 48g carbs, 1g protein - French Toast (2 pc with butter and maple syrup) - French Toast (2 pc with butter and maple syrup)
Per serving - 415 cals, 14g fat, 57g carbs, 16g protein - Raisin oatmeal cookies - Chewy oatmeal cookies with optional nuts and raisins
Per serving - 152 cals, 7g fat, 19g carbs, 3g protein - Bagel with cream cheese - A wegmans seseme bagel with cream cheese
Per serving - 330 cals, 9g fat, 53g carbs, 12g protein - peanut butter cookies - oh so good
Per serving - 161 cals, 8g fat, 17g carbs, 4g protein - Smothered Pork Chops - Easy recipe. Can substitute chicken breasts for pork chops.
Per serving - 388 cals, 25g fat, 18g carbs, 22g protein - turkey sloppy joes - delicious, lower calorie
Per serving - 154 cals, 5g fat, 11g carbs, 18g protein - zucchini bread - zucchini bread recipe
Per serving - 127 cals, 4g fat, 22g carbs, 2g protein - Onion Rice - Recipe taken from All Recipes website.
Per serving - 154 cals, 3g fat, 27g carbs, 4g protein - Pita Chips - These can also be browned without any oil or seasonings and used with a flavorful dip. By Polly Pitchford, Full Spectrum Health™. whole wheat pita bread
, extra virgin olive oil
, garlic,
Italian seasoning blend cvt
Per serving - 98 cals, 7g fat, 8g carbs, 1g protein - Blueberry-Maple Muffins - Flaxseeds give these wholesome muffins a nutty taste (although you can substitute 3/4 cup rolled oats) and maple syrup provides the subtle sweetening. From eatingwell.com. whole flaxseeds or rolled oats, whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, eggs, pure maple syrup
, buttermilk or milk with lemon juice, canola oil
grated orange zest , orange juice, vanilla extract, fresh blueberries, sugar cvt
Per serving - 211 cals, 8g fat, 31g carbs, 5g protein - Morning Turkey Sausage - Adapted from Polly Pitchford, Full Spectrum Health™.
Be sure to use ground turkey breast instead of packaged ground turkey which usually contains ground skin. egg white, celery, fresh parsley, sage, red pepper, onion
tablespoons flour or 3 tablespoons quick-cooking oats, salt, black pepper, ground turkey breast cvt
Per serving - 91 cals, 0g fat, 4g carbs, 16g 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 - polenta corn cakes - You can use a blue cheese, but the cals go up.
Per serving - 155 cals, 7g fat, 18g carbs, 6g protein
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