· Pasta with tomato sauce topped with grilled
chicken chunks6 · 1 cup microwaved broccoli
(with cheese sauce, if desired) · Slice multi-grain bread7
· Lite ice cream or frozen yogurt
· Bean & cheese burritos9 · Acorn
squash, microwaved whole10 · Pear, chopped and
topped with vanilla yogurt and almond slivers · Water
· Mixed nuts · Banana · Pretzels or
cheddar cheese
or mini rice cakes · Flavored seltzer water
Smoothie: ripe banana, 1 cup skim milk, 1 T peanut
butter, ice. Sweeten as desired. Blend until smooth.
Hummus is a spread made from chick peas (garbanzo
beans); purchase in deli section.
Scrub sweet potato skin under running water. Prick
with fork 3 places. Place potato in center of microwave and cook on
high for 5-10 minutes, until soft in center (test with fork).
Snack on nutrition bars that have at least 15 grams
of protein per bar for longer lasting energy.
For oatmeal that energizes all morning, use milk instead
of water and stir in a spoonful of cottage cheese or chopped nuts after
cooking.
Use frozen, grilled chicken breast chunks, such as
Tyson's®.
Choose bread with at least 2 grams fiber per slice
Make your own trail mix: 1 c. low fat granola, 1 c.
low sugar cereal such as Cheerio's®, 1/2 c. peanuts, 1/2 c. raisins,
1 small tube mini M&Ms® (optional)
Burrito: On flour tortilla spread layer of canned
refried beans, sprinkle with shredded cheese and fold. Microwave on
medium until heated through and cheese is melted. Top with fresh tomatoes
or salsa.
Wash acorn squash and follow directions as per sweet
potato above. Slice squash and remove seeds. Drizzle a bit of maple
syrup or brown sugar on top and enjoy!
