Your 5 Eat-Right Rules
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SAMPLE MENU 1
BREAKFAST Cereal 1 cup unsweetened high-fiber flakes topped with 1 cup fat-free milk and 1 cup fresh strawberries, sliced. Nutritional Information (per serving): 398 cal, 19 g pro, 64 g carb, 16 g fiber, 8 g fat, 1 g sat fat, 5 mg chol, 254 mg sodium 200-CALORIE SNACK Yogurt 6 ounces fat-free mixed with 1 teaspoon honey and 3 level tablespoons low-fat granola. Nutritional Information (per serving): 200 cal, 12 g pro, 36 g carb, 1 g fiber, 1.5 g fat, 0.5 g sat fat, 4 mg chol, 191 mg sodium LUNCH Tuna Salad Niçoise Toss 3 ounces chunk light tuna in water with 2 cups torn romaine lettuce; 2 tomato slices (1/4"-thick), chopped; 3 black olives, chopped; 1 cup steamed plain green beans (fresh or frozen); 1 tablespoon olive oil; and red wine vinegar to taste. Nutritional Information (per serving): 290 cal, 25 g pro, 13 g carb, 7 g fiber, 16 g fat, 2.5 g sat fat, 26 mg chol, 413 mg sodium 100-CALORIE SNACK Popcorn 2 cups air-popped, misted with canola oil (5 pumps or 3-second spray). Nutritional Information (per serving): 102 cal, 2 g pro, 12 g carb, 2 g fiber, 5 g fat, 0.5 g sat fat, 0 mg chol, 1 mg sodium DINNER Chicken Veggie Kabobs Cut 3 oz skinless, boneless chicken breast into 2" cubes; chop 1/2 green bell pepper and 1/2 medium onion into chunks. Skewer chicken and veggies along with 4 whole white mushrooms. Brush with balsamic vinegar. Broil or grill until chicken is cooked through. Serve over 1 cup cooked brown rice (no salt added) mixed with 1/2 cup steamed frozen mixed vegetables. Add 1/2 cup grapes on the side. Nutritional Information (per serving): 534 cal, 37 g pro, 85 g carb, 11 g fiber, 5.5 g fat, 1.5 g sat fat, 71 mg chol, 381 mg sodium [pagebreak]
SAMPLE MENU 2
BREAKFAST Peanutty Sandwich Toast a whole wheat English muffin and spread with 2 tablespoons peanut butter and apple slices (1 medium apple). Eat as a sandwich with 1/2 glass (4 ounces) fat-free milk. Nutritional Information (per serving): 413 cal, 17 g pro, 53 g carb, 9 g fiber, 18 g fat, 3.5 g sat fat, 5 mg chol, 418 mg sodium 200-CALORIE SNACK Greek Treat 1/2 medium whole wheat pita with 1/3 c hummus. Nutritional Information (per serving): 197 cal, 9 g pro, 24 g carb, 7 g fiber, 8.5 g fat, 1.5 g sat fat, 0 mg chol, 432 mg sodium LUNCH Open-Faced Veggie Burger Heat 1 soy vegetable patty (e.g., Gardenburger or Amy’s California Veggie Burger) in microwave or broiler. Serve on 1 slice whole wheat toast with 1 teaspoon Dijon mustard, 2 romaine lettuce leaves, and 3 slices (1?4" thick) cucumber. Pair with 1 medium fresh peach and 15 carrot sticks. Nutritional Information (per serving): 308 cal, 18 g pro, 49 g carb, 11 g fiber, 6.5 g fat, 1 g sat fat, 0 mg chol, 672 mg sodium 100-CALORIE SNACK Ice Cream 1/2 cup no-sugar-added variety. Nutritional Information (per serving): 99 cal, 3 g pro, 17 g carb, 1 g fiber, 4 g fat, 2.5 g sat fat, 12 mg chol, 47 mg sodium DINNER Pasta with Meat Sauce Sauté 4 ounces 96% fat-free ground turkey breast (yields 3 ounces cooked) with 1 cup canned crushed Italian seasoned tomatoes. Serve over 1 cup cooked whole wheat pasta; top with 1 tablespoon grated Romano cheese. On the side: 1 cup steamed or microwaved frozen zucchini-yellow squash mix (no salt added) with salt-free Italian seasoning to taste. Nutritional Information (per serving): 473 cal, 36 g pro, 56 g carb, 9 g fiber, 13.5 g fat, 4 g sat fat, 88 mg chol, 483 mg sodium [pagebreak]
SAMPLE MENU 3
BREAKFAST Omelet Sauté together ½ cup diced tomato and 1/3 cup each sliced mushrooms and onion in 1 teaspoon canola oil. Pour in 3-large-egg-whites and heat until cooked through. Serve with 2 slices whole grain toast topped with 1 tablespoon all-fruit spread and ½ small (4- ½") cantaloupe. Nutritional Information (per serving): 399 cal, 22 g pro, 67 g carb, 8 g fiber, 7.5 g fat, 1 g sat fat, 0 mg chol, 430 mg sodium 200-CALORIE SNACK Chips ’n Salsa Plus Top 25 corn-baked and unsalted tortilla chips with ½ cup fresh tomato salsa and 2 tablespoons nonfat yogurt. Nutritional Information (per serving): 193 cal, 8 g pro, 37 g carb, 4 g fiber, 2.5 g fat, 0.5 g sat fat, 1 mg chol, 804 mg sodium LUNCH Stuffed Pita Pocket Fill 1 medium (5-1/4") whole-wheat pita bread with ½ cup black bean hummus, ½ cup shredded Romaine lettuce, and 2 tomato slices (1/4" thick each). Nutritional info per serving: 309 cal, 13 g pro, 43 g carb, 10 g fiber, 11 g fat, 1 g sat fat, 0 mg chol, 642 mg sodium 100-CALORIE SNACK Sweetened Yogurt Stir 6 ounces nonfat yogurt with 1 teaspoon honey. Nutritional Information (per serving): 124 cal, 11 g pro, 20 g carb, 0 g fiber, 0.5 g fat, 0.5 g sat fat, 4 mg chol, 142 mg sodium DINNER Steak and Potatoes Broil 3 ounces lean beef steak; serve with 1-small baked potato (topped with 2 tablespoons nonfat yogurt and 2 tablespoons salsa) and 1 cup asparagus, no added salt (steam or microwave with optional squeeze of lemon). Serve with 1 small (2x2") whole-wheat dinner roll. Finish the meal with ¼ honeydew melon (5 ¼"). Nutritional Information (per serving): 503 cal, 39 g pro, 72 g carb, 10 g fiber, 8 g fat, 2.5 g sat fat, 59 mg chol, 1035 mg sodium [pagebreak]
SAMPLE MENU 4
BREAKFAST French Toast Soak 2 slices whole wheat bread in 1 egg, ¼ cup skim milk, and 1/8 tsp. pure vanilla extract. Cook in (1/2 teaspoon) canola oil misted pan until golden. Top with 1 sliced medium banana and ½ cup nonfat yogurt. Nutritional Information (per serving): 417 cal, 18 g pro, 79 g carb, 7 g fiber, 7.5 g fat, 1 g sat fat, 3 mg chol, 454 mg sodium 200-CALORIE SNACK Mini Pizza Spread 2 tablespoons low-sodium Marinara (meatless) spaghetti sauce onto one whole toasted whole wheat English muffin and top with ¾ ounce part-skim mozzarella cheese; broil or microwave until cheese softens. Nutritional Information (per serving): 194 cal, 11 g pro, 26 g carb, 4 g fiber, 6 g fat, 3 g sat fat, 12 mg chol, 465 mg sodium LUNCH Seafood Veggie Soup Microwave together (around 3 minutes in most microwaves) until steaming hot: 12 ounces fat-free low sodium vegetable broth with 3 oz frozen cooked shrimp and ½ cup frozen no-salt added mixed vegetables (carrot, peas, corn, green beans, limas.) Serve with 1 whole wheat roll (2x2") with 1 teaspoon olive oil for dipping. Nutritional Information (per serving): 294 cal, 26 g pro, 26 g carb, 6 g fiber, 8 g fat, 1.5 g sat fat, 166 mg chol, 863 mg sodium 100-CALORIE SNACK Frozen Fudge Bar Eat 1 low-fat milk frozen fudge bar (such as Klondike Slim-a-Bear Fudge Bar). Nutritional Information (per serving): 100 cal, 3 g pro, 19 g carb, 4 g fiber, 2.5 g fat, 1.5 g sat fat, 5 mg chol, 65 mg sodium DINNER Tilapia Broil 3 ounces Tilapia and season with a squeeze of lemon juice and 1½ tablespoon low calorie tartar sauce. Serve with 1 cup broccoli (steam or microwave with optional squeeze of lemon) and 1 small baked sweet potato (plain or with 1/8 teaspoon sprinkle of cinnamon) and whole grain roll and 1 teaspoon olive oil for dipping. Finish meal with 3 canned pineapple slices packed in own juice. Nutritional Information (per serving): 501 cal, 28 g pro, 71 g carb, 12 g fiber, 14 g fat, 2 g sat fat, 94 mg chol, 871 mg sodium [pagebreak]
SAMPLE MENU 5
BREAKFAST Oatmeal Make 1 cup oatmeal (made according to directions using 2 packets of regular-flavored instant oatmeal, no salt added in cooking.) Top with 2 tablespoons raisins, 1 tablespoon almonds and ½ teaspoon cinnamon. Pour ¾ cup skim milk on top (or drink milk in a glass). Nutritional Information (per serving): 407 cal, 18 g pro, 67 g carb, 7 g fiber, 11.5 g fat, 1.5 g sat fat, 5 mg chol, 140 mg sodium 200-CALORIE SNACK Trail Mix Mix 1 ounce (2 tablespoons or 22 nuts) unsalted, roasted almonds and ½ ounce (1 tablespoon) raisins. Eat. Nutritional Information (per serving): 212 cal, 7 g pro, 17 g carb, 4 g fiber, 15 g fat, 1 g sat fat, 0 mg chol, 2 mg sodium LUNCH Ranch Chicken Sandwich Place 3 ounces grilled skinless chicken breast on half a small whole-wheat submarine roll with 2 romaine lettuce leaves and 2 tomato slices (1/4" each); top with 1 tablespoon lite ranch dressing. Accompany with 1 medium fresh orange. Nutritional Information (per serving): 315 cal, 30 g pro, 35 g carb, 7 g fiber, 5 g fat, 1 g sat fat, 71 mg chol, 632 mg sodium 100-CALORIE SNACK Cereal and Milk Put ½ cup unsweetened high fiber breakfast cereal (such as 40% bran flakes) into a bowl and add 4 ounces skim milk. Eat immediately. Nutritional Information (per serving): 115 cal, 6 g pro, 24 g carb, 4 g fiber, 1 g fat, 0.5 g sat fat, 2 mg chol, 228 mg sodium DINNER Veggie Tofu Stir Fry Stir fry 1 cup firm tofu and 2 cups frozen Asian vegetable mix (broccoli, carrot, and snow peas) in 1 tablespoon canola oil. Separately, mix ½ cup low sodium vegetable broth with 1 teaspoon corn starch, 1 teaspoon low-sodium soy sauce and 1 teaspoon minced fresh ginger and add this sauce to stir fry. Serve over ½ cup Soba (buckwheat) noodles, made with no salt added. Finish meal with ½ small fresh apple, sliced. Nutritional Information (per serving): 495 cal, 28 g pro, 50 g carb, 11 g fiber, 24 g fat, 2.5 g sat fat, 0 mg chol, 286 mg sodium [pagebreak]
SAMPLE MENU 6
BREAKFAST Burrito Microwave one Amy’s frozen whole-wheat breakfast burrito according to package. Serve with 1 cup soy milk as beverage and 1 medium (2-3/8") tangerine. Nutritional Information (per serving): 398 cal, 18 g pro, 58 g carb, 10 g fiber, 11 g fat, 1 g sat fat, 0 mg chol, 642 mg sodium 200-CALORIE SNACK Banana ’n Peanut Butter Slice 1 medium banana length-wise and top with 1 tablespoon unsalted peanut butter. Nutritional Information (per serving): 199 cal, 5 g pro, 30 g carb, 4 g fiber, 8 g fat, 2 g sat fat, 0 mg chol, 4 mg sodium LUNCH Whole Wheat Turkey Wrap Arrange 3 ounces sliced low-sodium turkey breast on 10" whole-wheat tortilla wrap spread with 1 teaspoon low-fat mayo, ½ of medium (7") sliced cucumber and 1/3 cup diced red pepper. Wrap into burrito-style sandwich. Nutritional Information (per serving): 306 cal, 26 g pro, 44 g carb, 6 g fiber, 3 g fat, 0.5 g sat fat, 31 mg chol, 878 mg sodium 100-CALORIE SNACK Chocolate Soy Smoothie Mix 6 ounces unsweetened soy milk, 1 tablespoon unsweetened cocoa powder, 1 teaspoon honey, and 3 ice cubes in a blender until frothy. Drink. Nutritional Information (per serving): 105 cal, 4 g pro, 6 g carb, 1 g fiber, 8 fat, 2 g sat fat, 0 mg chol, 1 mg sodium DINNER Salmon Broil 3 ounces salmon and season with a squeeze of lemon juice. Serve with 1 cup Brussel sprouts (steam or microwave with optional squeeze of lemon) and ½ cup cooked quinoa (make just like rice with ¼ cup quinoa and ½ cup water, cook 12 minutes) and 1 small (2x2") multigrain hard roll. Finish meal with 1 cup grapes. Nutritional Information (per serving): 491 cal, 33 g pro, 71 g carb, 9 g fiber, 11 g fat, 2 g sat fat, 53 mg chol, 567 mg sodium [pagebreak]
SAMPLE MENU 7
BREAKFAST Grab ’n Go Eat a whole grain high protein breakfast bar (or 2 South Beach Cranberry Almond bars) and a large fresh pear Nutritional Information (per serving): 401 cal, 21 g pro, 62 g carb, 13 g fiber, 10 g fat, 4 g sat fat, 0 mg chol, 272 mg sodium 200-CALORIE SNACK Chocolate Fondue Melt 1 ounce special dark chocolate briefly in microwave, adding a few drops of water if needed; stir. Dip 1 cup strawberries in melted chocolate and eat immediately. Nutritional Information (per serving): 187 cal, 2 g pro, 28 g carb, 4 g fiber, 10 g fat, 5.5 g sat fat, 0 mg chol, 5 mg sodium LUNCH Fresh Fruit Salad Arrange 1 cup cut up assortment of watermelon, honeydew, and cantaloupe on bed of 3 large iceberg lettuce leaves with 1 cup low-fat cottage cheese and sprinkle with 1 tablespoon sliced, toasted, unsalted almonds. Nutritional Information (per serving): 307 cal, 33 g pro, 23 g carb, 3 g fiber, 10 g fat, 2 g sat fat, 9 mg chol, 941 mg sodium 100-CALORIE SNACK Nuts and Chocolate Mix ½ ounce (20 nuts) unsalted, dry roasted peanuts and 10 semi-sweet chocolate chips. Eat. Nutritional Information (per serving): 93 cal, 6 g pro, 12 g carb, 3 g fiber, 4 g fat, 1 g sat fat, 0 mg chol, 65 mg sodium DINNER Pork Pan cook 3 ounces pounded pork tenderloin with 1 cup sliced mushrooms in 1 teaspoon Canola oil. Serve with side dishes of 1 cup steamed brown rice and 1 cup steamed spinach with optional squeeze of lemon juice. Finish with ¾ cup whole fresh strawberries. Nutritional Information (per serving): 498 cal, 34 g pro, 65 g carb, 13 g fiber, 11.5 g fat, 2 g sat fat, 62 mg chol, 239 mg sodium
