Ingredients
- FAST-TRACK YOUR GET-HEALTHY GOALS:
- BREAKFAST
- 1 1 3 : Blend 1 c fat-free milk (86), 1 c fresh or frozen unsweetened strawberries (52), 3 oz fat-free vanilla yogurt (77), and ¼ c semisweet chocolate chips (207). Eat with a spoon.
- 422 Calories: 422
- 1 1/3 2 2 1 whole wheat English muffin (135) and top with 1/3 c fat-free ricotta (66) mixed with 2 Tbsp raisins (62) and 2 Tbsp pecans (90).
- 353 Calories: 353
- 2 2 6 2 c fresh or frozen, thawed, unsweetened strawberries (154) and 2 Tbsp peanuts (110) into 6 oz fat-free vanilla yogurt (155).
- 419 Calories: 419
- to 2 1 ½ c dry oats (150) (with water to the consistency of your choice), stir in 2 Tbsp almond butter (200), and mix in 1 Tbsp raisins (31).
- 381 Calories: 381
- IMPROVE YOUR BODY IMAGE: Love the body you have
- 5 to 5 ways to appear slimmer without losing weight
- Log your weight, body measurements, mood, and sleep!
- to 2 1 Cook ½ c dry oats (150) (with water to the consistency of your choice) and mix with 2 Tbsp macadamia nuts (120) and ½ c fresh or frozen unsweetened blueberries (40). Have 1 c fat-free milk (86).
- 396 Calories: 396
- to 8 2 ½ c dry oats (150) (with water to the consistency of your choice) and stir in 8 oz canned pineapple tidbits (118) and 2 Tbsp macadamia nuts (120).
- 388 Calories: 388
- 2 1 2 1 Top 2 whole grain waffles (180) with 1 c fresh or frozen, thawed, unsweetened blueberries (80) and 2 Tbsp cashews (100). Drizzle 1 tsp agave nectar (20) on top for a touch of sweetness, if you?d like.
- 380 Calories: 380
Preparation
Step 1
Strawberry Chicken-Salad Pocket: Fill 1 whole wheat pita (140) with 3 oz canned chicken breast (76) mixed with 1 Tbsp olive oil (119) and 1 tsp canola oil mayonnaise (33). Toss with ½ c shredded romaine lettuce (4) and top with ¼ c fresh or frozen, thawed, unsweetened sliced strawberries (19).
Total Calories: 391
Tuna and Crackers: Top 6 small whole wheat crackers (106) with 3 oz canned chunk-light water-packed tuna, drained well (105) and mixed with 2 Tbsp pine nuts (113) and 1 tsp canola oil mayonnaise (33). Have 4 oz canned pineapple tidbits (59).
Total Calories: 416
Chicken Mango Muffin: Toast 1 whole wheat English muffin (135), spread with 1 Laughing Cow Light Garlic & Herb Wedge (35), and fill with 3 oz canned chicken breast, drained (76), ¼ c sliced fresh mango (27), and 2 Tbsp walnuts (82).
Total Calories: 355
Mediterranean Sandwich: Mix 3 oz canned chunk-light water-packed tuna, drained (105), with 2 Tbsp pine nuts (113), 1 Tbsp rice vinegar (0), 1 tsp canola oil mayonnaise (33), 1 tsp chopped fresh parsley (0), and 1 tsp lemon juice (1). Fill 2 slices whole wheat bread (160) with the tuna mixture.
Total Calories: 412
California Burger: Fill 1 whole wheat pita (140) with 1 cooked veggie burger (100) dressed with 1 tsp Dijon mustard (5). Add ½ c shredded romaine lettuce (4), ½ c sliced red bell pepper (23), and ¼ c sliced Hass avocado (96).
Total Calories: 368
Roast Beef Pita: Spread 1 whole wheat pita (140) with 2 tsp canola oil mayonnaise (66) and fill with 10 sliced black olives (50) and 4 oz organic deli roast beef (129).
Total Calories: 385
Chicken Sandwich: Spread 2 slices whole wheat bread (160) with ¼ c sliced ripe Hass avocado, mashed (96). Fill with 3 oz organic deli chicken breast (75), ½ c shredded romaine lettuce (4), and 1 tsp chopped fresh tarragon (0). Have 1 small banana (90).
Total Calories: 425