BREAKFAST

Fruity bagel breakfast: Spread 1 Tbsp light cream cheese and 1 tsp 100% fruit spread on 1/2 of an entire grain bagel. Offer with 1 c fat-free milk.

Crunchy yogurt: Integrate 6 oz fat-free light yogurt, 1/4 c granola cereal, 1 Tablespoon ground flax seed, and also 1 Tablespoon cut nuts. Include ground cinnamon and/or sugar replacement to taste.

Eggs and English muffin: Scramble 1 egg in a frying pan coated with 1 tsp canola or olive oil, leading with 1/4 c cut tomato, onion, as well as chile salsa. Offer with toasted 100% whole grain English muffin, spread out with 2 Tablespoon low-fat (1%) cottage cheese, and also 1 c fat-free milk.

Good Morning Blend: Mix with each other 6 ounces fat-free yogurt, 2 Tablespoon dried combined fruit, 2 Tbsp ground flax seed as well as 2 Tbsp sliced almonds, walnuts, or pecans.

Nutty Oatmeal: Top 1/2 c cooked oat meal with 1/4 c walnuts or other nuts, add ground cinnamon and/or sugar replacement to taste. Offer with 1 c fat-free milk or calcium-enriched soy or rice beverage.

Bagel and cream cheese: Spread 1/2 100% whole grain bagel with 1 Tablespoon low fat cream cheese. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage.

Veggie omelet: Chef 1 egg white in a frying pan with 2 tsp canola, peanut or olive oil. Include 1/2 c spinach leaves, 1/2 c mushrooms, onions, garlic, and also herbs as preferred, as well as top with 2 Tbsp decreased fat cheese. Serve with 1 slice 100% entire grain toast spread with 1 tsp canola-oil margarine and 1 c fat-free milk or calcium-enriched soy or rice beverage.

LUNCH

Tuna melt: Leading 1 toasted entire grain English muffin with 1/4 c tuna blended with 1 tsp mayo (or 1 Tbsp light mayonnaise), 1 Tbsp minced dill pickle and/or chopped celery and also 1 oz reduced-fat cheese. Area in pre-heated oven (450ºF) for 5 to 10 mins (or microwave for 30 seconds until cheese thaws). Offer with 8 child carrots with 2 Tablespoon decreased fat ranch dressing, as well as 1 c fat-free milk or calcium-enriched soy beverage.

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Lean-body salad: Throw 2 c blended dark environment-friendlies, 1/2 c canned garbanzo beans (rinsed well), 1 oz reduced-fat Mozzarella shredded cheese as well as 2 Tbsp light Italian dressing. Serve with 1 fresh peach or 1/2 c canned peaches (in juice or water).

Chicken salad: Integrate 2 c combined dark environment-friendlies, 2 stalks sliced celery, and also 1/4 c sliced environment-friendly or red grapes. Leading with 2 oz cooked poultry breast, and drizzle with 2 Tablespoon light honey mustard dressing (such as Newman’s Own). Offer with 1 piece reduced-calorie 100% entire grain salute, spread with 1 tsp canola oil soft tub margarine.

Roast-beef sandwich: Layer 2 oz lean roast beef, 1/2 c chopped romaine lettuce and also 1/2 cut tomato on 2 slices decreased calorie 100% whole grain bread, spread with 1 tsp mayo and/or mustard.

Pesto pizza: Split and also toast a 100% entire grain English muffin. Top each fifty percent with 1 Tbsp pesto basil sauce, 1 piece tomato or 1/2 c tinned tomatoes, as well as 1/2 slice reduced-fat cheese. Broil or cook in stove until cheese melts.

Bean tostada: Bake 1 corn tortilla in 400-degree stove up until crisp. Spread with 1/2 c prepared or tinned pinto beans (rinsed) as well as 2 Tbsp shredded reduced-fat Mexican blend cheese. Return to oven for 5 to 10 minutes up until cheese melts. Top with 1/4 c salsa. Serve with a cabbage salad (1 c shredded cabbage and also 1 sliced tomato with 2 Tablespoon reduced-fat clothing).

Tuna salad: Mix 3 oz water-packed tuna with 2 stalks chopped celery, 4 chopped environment-friendly olives, and also 1 tsp routine (or1 T reduced-fat mayo). Add 1 Tbsp experienced rice vinegar, if preferred. Scoop tuna into 2 c mixed dark greens, and also top with 1 Tablespoon sliced almonds. Offer with 1 oz 100% whole grain crackers.

SNACK OPTIONS #1

1 tool orange or tangerine and 2 T completely dry roasted almonds (no included salt)
1 c fresh strawberries and also 1/4 c unsalted nuts
1 c seasonal melon and 6 oz fat-free light yogurt
4 dried out apricot fifty percents (or 3 dried out plums) as well as 7 walnut halves
2 fresh or dried out figs and 1/4 c unsalted nuts
1 kiwi and 12 whole almonds
1 medium apple, cut, with 2 Tbsp natural peanut butter

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DINNER

Barbecue chicken: Grill or roast 3 oz hen and also top with 2 Tbsp bbq sauce. Serve with 1 slice garlic sourdough salute, spread with1 tsp olive oil and garlic, and colorful coleslaw (mix 1 c shredded red and eco-friendly cabbage and also carrots with 1 Tbsp regular coleslaw clothing or 2 Tbsp reduced-fat dressing).

workout regimen

Roast beef and rice: 3 oz lean roast beef, sliced, with 2/3 c cooked wild rice and 1 c cooked spinach, experienced with 1 tsp olive oil and 1 tsp balsamic vinegar.

Halibut and potatoes: 3 oz foil-baked halibut or various other fish with 1 c environment-friendly peppers and also onions. Offer with 1/2 c red potatoes, roasted in 1 Tablespoon olive oil and also experienced with herbs and spices.

Pasta with meatballs: Throw 1 c prepared whole grain pasta in garlic and 1 Tablespoon olive oil and garlic. Leading with 3-oz lean meat spheres (made with turkey, poultry or soy) and 1 tsp grated Parmesan cheese. Offer with cucumber salad (throw 1 c blended eco-friendlies, 1 c cucumber pieces, 10 halved cherry tomatoes, 1/4 c chopped red onions as well as 2 Tablespoon reduced-fat Italian clothing).

Shrimp salad bowl: Mix 1/3 c prepared brown rice and also 2 Tablespoon fell apart feta cheese. Scoop onto 2 c mixed greens, as well as leading with 3 oz barbequed or sautéed shrimp as well as 2 Tbsp reduced-fat clothing. Offer with 2 whole grain rye crispbread biscuits, spread out with 2 Tablespoon low-fat ricotta or cottage cheese.

Oven fried chicken: Throw 4 oz raw chicken breast in 1 Tbsp reduced-fat Italian clothing, layer with 2 Tablespoon seasoned bread crumb and also spray lightly with canola oil. Position on gently fueled oil cookie sheet. Bake at 350ºF for 30 mins or till browned and also not pink within. Offer with 3-bean salad (toss 1/2 c environment-friendly beans, 1/4 c garbanzo beans, 1/4 c red beans, 2 Tbsp cut onion and also 2 Tbsp reduced-fat Italian clothing)

Tofu stir fry: Stir-fry 3 oz tofu as well as 2 c combined vegetables (broccoli, cauliflower, environment-friendly beans, onions) in 2 Tablespoon minimized salt mix fry sauce and 1 Tbsp olive oil. Offer over 2/3 c cooked brown rice.

SNACK OPTIONS #2

2 graham biscuits spread with 1 Tbsp 100% natural peanut butter
3 c light popcorn and 16 oz light lemonade
1/4 c cashews, almonds, walnuts or various other nuts
4 vanilla wafers as well as 1 c fat-free milk or calcium-enriched soy or rice beverage
6 oz fat-free light yogurt and also 3/4 mug blueberries, raspberries or blackberries
1/2 c light gelato (choose ice lotion without any more than 2 grams hydrogenated fat and also 20 grams total carbohydrates)
Stir 1 Tablespoon cut dried out fruit and also 1 Tbsp cut nuts into 6 oz fat-free light yogurt.

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