Sunday, January 20, 2008

healthy menu ideas

For Breakfast
Spread a thin layer of peanut butter on whole-wheat toast; top with apple slices
Make a breakfast yogurt by mixing nonfat yogurt with fresh fruit and a cereal.
Add non-fat dry milk to Pancake, waffle, French toast batters - top with fruits
Serve low-fat cottage cheese with fruit, sprinkle with crushed cereal flakes

Sandwiches
Fill pita bread with veggies and tuna salad or turkey
Microwave a skinned and boned chicken breast and serve on a bun. Top with lettuce and a tomato slice or try barbecue sauce. Try tuna salad made with water packed tuna and reduced calorie mayonnaise or low calorie ranch.

Lunch and Dinner
Make a cold plate of slice fresh fruit with low fat cottage cheese or sliced lean meats, low fat cheese, and vegetables.
Fill heated tortilla with beans and top with salsa. Serve with yogurt, lettuce, and tomatoes- sprinkle with shredded cheese.
Top a baked potato with low fat canned chili. Add onions and small amount cheese.
Make a stir-fry using lean meats, seafood, or poultry and add some vegetables.

Desserts and Snacks
Top angel food cake with fresh fruit and whipped topping.
Layer Jello with pudding and fruited yogurt
Choose light popcorn or fat-free pretzels.
Top rice cakes with low-sugar jam and peanut butter
Have non-fat yogurt with berries- serve with vanilla wafers, gingersnaps, graham crackers, animal crackers, fig cookies.

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