These tips come from Judy Fehlenberg, the nutritional expert member of our team. Try them when you are pressed for time and still want a tasty and nutritious meal.
Too busy to think about what to make for breakfast or lunch? Try these easy-to-make ideas.
Breakfast
You do not need to eat the same breakfast day after day. Try one of these easy suggestions:
▪ Spread cottage cheese on a piece of raisin bread, top with a dollop of crushed pineapple, and broil for a few minutes
▪ Cook soy sausage patty according to package directions; mix Egg Beaters®, diced red pepper, precooked soy sausage patty (crumbled), low-fat cheese, and salsa together; cook over low-medium heat in a skillet; then wrap egg combination into a tortilla
▪ Mix low-fat pancake mix, according to package directions, but add a few handfuls of bran cereal and fruit before cooking
▪ Make Cream of Wheat® according to package directions, and then stir in reduced-calorie jam and slivered almonds
▪ Make a bowl of old-fashioned oats, according to package directions, but halfway through the cooking time add ¼ cup (C) chunky applesauce, 1 diced banana, ¼ C raisins, and a dash of cinnamon; stir in ¼ C vanilla-flavored soy milk
▪ Mix ground turkey, one or two slices of torn wheat bread, sage, a diced apple, and a dash of black pepper together; form mixture into patties; broil until cooked through
▪ Mix Egg Beaters and milk together; add some vanilla extract and cinnamon; dip thick slices of whole-grain bread into mixture, coating both sides; place into a baking dish and add peach slices to dish; bake for 15 minutes at 450° F, flipping halfway through baking time
▪ Mix 1 C Egg Beaters and ½ C lite whipping cream together; add diced bell pepper, fresh broccoli, reduced-fat Swiss cheese, and/or low-sodium ham to egg mixture; pour into a 9″ frozen pie shell, which has set out for several minutes to soften; spread with 1 tablespoon (Tbsp) yellow mustard; bake for 30 minutes at 350° F or until egg is set
▪ Spread a whole-wheat English muffin with peanut butter; top with a sliced banana; drizzle with honey
▪ Top frozen whole-grain waffles with blackberries and lite maple syrup; add a dollop of reduced-fat whipped cream and a sprinkle of cinnamon
Lunch
You can prepare all of these meals the night before. All you need is a refrigerator for storage or an insulated lunch box to keep the food cool.
▪ Mix cooked cheese tortellini with peas; stir in a dressing made from fat-free mayonnaise, mustard, and skim milk; chill well; serve chilled
▪ Marinate sliced cucumber, broccoli pieces, sliced onion, diced tomato, and sliced red or green peppers in honey mustard; serve vegetable/mustard mixture in a whole-grain pita pocket
▪ Mix a can of chicken with low-fat mayonnaise, a diced Granny Smith apple, a small handful of raisins, and a dash of black pepper; serve on a ciabatta roll
▪ Cook 1 C bulgur in 1 C boiling water for 5-10 minutes; mix in cherry tomatoes, diced cucumber, diced onion, a splash of lemon juice, and fresh mint
▪ Mash a can of drained, rinsed chickpeas with a jar of sun-dried tomatoes (drained and chopped) and ½ C low-fat mayonnaise; spread on a whole-wheat tortilla, lined with fresh lettuce leaves; sprinkle part-skim mozzarella cheese on top
▪ Mix cooked long-grain rice, drained and rinsed canned black beans, and salsa together; serve chilled
▪ Combine cooked rotini pasta with cooked chicken breast, an assortment of your favorite vegetables, reduced-fat cheese cubes, and Italian dressing; chill well; serve chilled
▪ Mix your favorite variety of lettuce with chopped red onion, black or green olives, and feta cheese; drizzle with olive oil and red wine vinegar; serve in a whole-wheat pita
▪ Mix cooked pasta with canned salmon and baby tomatoes; drizzle with a basic vinaigrette or low-fat Italian dressing
▪ Mix Neuchâtel cheese and drained roasted red peppers together; spread on whole-wheat crackers; top with smoked turkey breast
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