Breakfast
At-Home-Option
Oatmeal with Milk, Walnuts & Raisins [Calories 276]
Make up 1 packet instant oatmeal, with 1/2 cup fat-free milk, top with 1/2 ounce walnuts, 1 tbsp raisins.
Take-Out Option
Hash Browns and Scrambled Eggs [Calories 290]
McDonalds: 1 portion Hash Browns, Scrambled Eggs
Lunch
Fast-Food Option
Pizza Hut [Calories 360]
One slice Thin 'n' Crispy Cheese, 1 serving Breadsticks, 1 oz Breadstick Dipping Sauce.
Take-to-Work Option
Soup, Crackers & Fruit & Nuts [387]
10 3/4 oz can Campbell's Healthy Request Soup, any variety
1 packet soup crackers
1 banana chopped, 6 dried apricots, small handful almonds
Microwave soup. Serve with the crackers and follow with fruit and nuts.
Quick-Cook-Option
Curried Chicken Pita & Salad [Calories 396]
4 oz cooked skinless chicken breast chopped,
1/2 red onion chopped,
1 rib celery, chopped,
2 tbsp fat-free mayo,
pinch curry powder,
1/2 cup grapes,
6" whole wheat pita or whole wheat bun.
Blend the mayo and curry powder.
Put the chicken, onion and celery into a bowl and stir in the mayo mixture and add the grapes.
Heat and split pita bread (or bun) and fill with the chicken mixture. Serve with salad leaves and 1 tbsp fat-free dressing.
Dinner
Microwave Option
Lean Cuisine Salisbury Steak and Salad [Calories 400]
Microwave 1 pkg Lean Cuisine Traditional Salisbury Steak (or equivalent), serve with salad leaves, 1 tbsp fat-free dressing.
10-Minutes-or-Less-Option
Chicken Tacos [Calories 380]
5 oz cooked chicken breast,
2 regular size taco shells,
2 tbsp reduced-fat shredded cheese,
2 tbsp low-fat sour cream,
1/4 tsp hot sauce, shredded lettuce,
1 large tomato, sliced.
Chop the chicken into bite sized pieces.
Warm the tacos.
Mix the sour cream with the hot sauce and coat the chicken.
Pack the tacos with lettuce, tomato, chicken and top with cheese.
Two-Day-Option
Pasta & Shrimp Ragu & Salad [Calories 392]
8 oz can shrimp, drained,
2 cups mixed frozen vegetables,
1 cup tomato sauce,
2 tsp olive oil,
hot sauce,
1 tbsp Parmesan cheese,
1 oz (dry weight) pasta.
Heat the oil in a pan, cook vegetables for 2 mins.
Add tomato sauce, hot sauce, cover, cook over low heat for 5 mins. Add the shrimp, cook for 5 mins.
Serve half the sauce over cooked pasta and sprinkle with cheese. Refrigerate other half for tomorrow.
Snacks
Selected from Snacks List.
Extra Daily Allowance
1/2 cup fat-free milk (or equivalent)
Daily Calories: Average 1100