Quick breakfast, lunch and snack ideas!

BREAKFAST

• Veggie Scramble: Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey. 324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein
• Yogurt Parfait: In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries. 357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein
• Filling Frittata: Cook 1/2 cup chopped red onion, 1/2 cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes. 360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein
• Honeyed Waffles: Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced. 362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein
• Egg and Cheese: Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple. 344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein
• Eat and Run: 1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds. 323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein
• Southwestern Slam: Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya. 348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein
• Make-Ahead Muesli: Mix 1/2 cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped. 349 calories per serving, 13 g fat (1 g saturated), 56 g carbs, 8 g fiber, 8 g protein
• Berry Smooth: Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken. 338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein
• Oatmeal: Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries. 386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein
• Subway Breakfast: One Egg White and Cheese Muffin Melt; 1 medium banana; 1 cup nonfat milk. 336 calories, 5 g fat (1 g saturated), 57 g carbs, 8 g fiber, 22 g protein

LUNCH 

• Black Bean Wrap: Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine. 437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein
• Quinoa Salad Bowl: Combine 1 cup cooked quinoa with 2 cups arugula, 1/2 cup low-sodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil. 444 calories, 12 g fat (1 g saturated), 68 g carbs, 12 g fiber, 18 g protein
• Turkey Burger: Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya. 458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein
• Soup and Sammy: Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread. 415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein
• Homemade Pizza: Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts. 455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein
• Hoagie in a Hurry: Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. (Try lettuce, tomatoes, onions, green bell peppers.) Enjoy with 1 package apple slices, 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving). 
• Chicken and Zucchini Spaghetti: Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil. 454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein
• Chicken Baked Potato: Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice. 437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein
• Breaded Halibut: Coat 4 oz boneless, skinless halibut with 1 tsp Dijon mustard and 1/4 cup whole-wheat panko breadcrumbs. Bake at 400° until fish is cooked, 10 minutes; drizzle with lemon juice. Mix 2 cups arugula with 10 cherry tomatoes, 2 tbsp chopped walnuts, 1 tsp olive oil, 1 tsp lemon juice; serve with halibut, 1 slice whole-wheat bread. 433 calories, 18 g fat (2 g saturated), 37 g carbs, 8 g fiber, 34 g protein
• TLT: Cut 1⁄3 of an 8-oz block of tempeh into 2 slices. Spread 2 tsp Dijon mustard on 2 slices whole-wheat bread. Place tempeh; 1/2 tomato, sliced; lettuce between bread. Serve with 2 cups grapes. 460 calories, 9 g fat (2 g saturated), 76 g carbs, 14 g fiber, 23 g protein
• Portable Eats: 1 all-natural fruit-and-nut bar (like Kind Fruit & Nut); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese 446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein

SNACKS

• Trail Mix: Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran). 210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein
• Chips and Salsa:  baked tortilla chips, 1/2 cup salsa. 196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein
• Mediterranean Nibbles: Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita. 195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein
• Sweet Smoothie: Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk. 223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein
• Nutty Nanner: Spread 1 banana (or apple) with 1 tbsp almond butter.173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein
• Popcorn Plus: 3 cups Newman's Own Natural Flavor Popcorn, 8 walnut halves. 204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein
• Veggies and Dip: 1/4 cup hummus, 15 baby carrots, 1 cup cucumber slices 185 calories, 6 fat (1 g saturated), 29 g carbs, 7 g fiber, 5 g protein
• Turkey Roll-Up: Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up. 204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein
• Cheese and Fruit: 2 mozzarella string cheese, 1 apple 224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein

DINNER 

• Mediterranean Baked Salmon: Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; 1/2 fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with 1/2 cup cooked quinoa.
• Italian Halibut Stew: Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll. 400 calories, 14 g fat (2 g saturated), 34 g carbs, 7 g fiber, 38 g protein
• Steak and Squash: Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once). 389 calories, 12 g fat (3 g saturated), 52 g carbs, 12 g fiber, 26 g protein
• Miso Soup: Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless, skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds, lemon juice. 357 calories, 17 g fat (2 g saturated), 23 g carbs, 10 g fiber, 34 g protein
• Savory Stir-fry: Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange. 392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein
• Lentil Stew: Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice. 368 calories, 11 g fat (1 g saturated), 52 g carbs, 23 g fiber, 23 g protein
• Chicken with 'Shrooms and Peppers: Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan. 379 calories, 17 g fat (3 g saturated), 26 g carbs, 6 g fiber, 34 g protein
• Quinoa and Pepper Sauté: Sauté 1 cup chopped red bell peppers, 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley. 375 calories, 10 g fat (2 g saturated), 58 g carbs, 11 g fiber, 14 g protein
• Indian Shrimp and Squash: Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice. 400 calories, 16 g fat (2 g saturated), 42 g carbs, 9 g fiber, 28 g protein
• Two-Bean Chili: Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro. 408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein
• Pasta Marinara: Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans. 409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein
• Salmon Salad: Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey. 377 calories, 20 g fat (3 g saturated), 34 g carbs, 8 g fiber, 20 g protein
• Breakfast at Night: Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans. 370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein
• Sausage, Kale and Lentils: Sauté 1 lean turkey sausage, sliced, in 1 tsp olive oil until cooked through, about 5 minutes. Add 2 cups chopped kale and crushed red pepper to taste; cook until kale is wilted, about 2 minutes. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil. 392 calories, 12 g fat (3 g saturated), 42 g carbs, 14 g fiber, 34 g protein
• Eggplant and Chicken Parmesan: Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil; place in a pan coated with cooking spray. Bake at 350˚ until eggplant is tender, about 35 minutes. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Combine eggplant and chicken on a plate; top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan. 374 calories, 18 g fat (3 g saturated), 26 g carbs, 12 g fiber, 33 g protein

DESSERT

• Fruity Snack: 1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange) 216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein
• Baked Apple: Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes. 212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein
• Maple Syrup Pear: Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes. 198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein
• Fun Fondue: Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced. 223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein
• Banana Pop: Melt 1/2 oz dark chocolate. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm. 175 calories, 6 g fat (4 g saturated), 30 g carbs, 4 g fiber, 2 g protein
• Grape Delight: 1 cup grapes, 1 mozzarella string cheese 189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein
• Cream Cheese Dip: Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.