Fast and Lean Meal Ideas

Here are some meal ideas that will help you choose better foods if you don’t have much time to cook. It is important to read food labels and try to find brands that are low in fat and sodium. When eating out, always order the sauce on the side. Good luck!

Breakfast Ideas
Whole-grain product:
• Cooked oatmeal
• Cooked cream of wheat, Wheatena
• Smoothie (yogurt, skim milk, fruit, rolled oats)
• Shredded wheat or unsweetened whole grain cereal
• Muesli – nonfat light yogurt mixed with fruit and dry rolled oats (noncooked)
• 2 slices 100% whole-grain toast or English muffin with light jelly
Dairy:
• Skim milk
• Light, nonfat yogurt
Fruit:
• Banana
• Orange
• Apple
• Pear
• Grapes
• Melon
Beverage:
• Coffee
• Tea
Lunch Ideas
Light entrée:
• Pasta with red sauce (low-fat)
• Fish: poached, baked, grilled
• low-fat stirfry with veggies, brown rice and lean protein
• Chicken breast: roasted, baked or grilled; without skin
• Tuna salad made with light mayonnaise – served on lettuce
• Chicken breast salad made with nonfat mayonnaise – served on salad
• Clear broth-based soup
• low-fat chili
• Beans and rice
• low-fat rice dish (arroz con pollo)
Side dishes:
Fresh fruit
Tossed low-fat salad - try to include with every meal
Steamed vegetables
Raw vegetables
low-fat slaw
Baked potato with fat-free sour cream
Beverage:
• Water
• Diet soda
• Tea, unsweetened
Dinner Ideas
Light entrée:
• Pasta with red sauce (low-fat)
• Fish: poached, baked, grilled
• Chicken breast: roasted, baked or grilled; without skin
• low-fat stirfry with veggies, brown rice and lean protein
• low-fat lasagna
• Shrimp cocktail
• low-fat sushi
• low-fat appetizer
• Clear broth-based soup
• low-fat chili
• Beans and rice
• low-fat rice dish (arroz con pollo)
Side dishes:
Fresh fruit
Tossed low-fat salad - try to include with every meal
Steamed vegetables
Raw vegetables
low-fat slaw
Baked potato with fat-free sour cream
Beverage:
• Water
• Diet soda
• Tea, unsweetened

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