Veggie Omelet:

• made with 1 egg
• 2 egg whites and 1 cup cooked mixed veggies
• side of 1 small orange

1 medium apple with 1 tablespoon peanut butter

Couscous Marinara with Shrimp and Kale:

• Half a cup cooked whole wheat couscous tossed in low-sodium
• low-sugar tomato sauce, topped with 3 ounces of grilled shrimp
• side of 1 cup cooked kale


Grilled Chicken Sandwich:

• with 2 slices whole wheat bread
• 3 ounces grilled chicken
• lettuce, tomato
• 1 tablespoon hummus
• side of 1 cup steamed broccoli

Taco Salad:

• made with 3 cups chopped lettuce
• 3 ounces ground turkey cooked in taco seasoning
• ½ cup black beans
• 1 cup cooked peppers and onions
• ¼ avocado
• 1 tablespoon each plain Greek yogurt, shredded cheese and low-sodium salsa

Greek Yogurt with Berries and Nuts:

• 1 cup plain low-fat Greek yogurt with cinnamon
• ¾ cup berries
• 2 tablespoons nuts
• 1 teaspoon honey

Mediterranean Salad:

• made with 2 cups mixed greens
• ½ cup chickpeas
• 3 ounces cooked chicken
• ½ cup grape tomatoes
• ½ cup chopped cucumber
• 2 tablespoons feta cheese
• 1 teaspoon each oil and vinegar

1 ounce cheese and ½ cup grapes

Chicken Stuffed Pita:

• ½ a large or 1 small whole wheat pita stuffed with 1 cup greens
• 3 ounces cooked chicken
• ½ cup mix of chopped tomato and cucumber, and 1 tablespoon feta cheese
• 1 medium apple on the side

3 cups air-popped popcorn, shaken with 1 tablespoon Parmesan cheese

London Broil with Peppers and Onions:

• 3 ounces grilled London broil
• 1 cup grilled peppers and onions
• ½ cup cooked brown rice

Avocado and Egg Toast:

• 1 slice whole grain toast topped with ¼ of an avocado
• 1 hard-boiled egg

Smoked Salmon Salad:

• 2 cups mixed greens
• ½ cup green lentils
• 2 ounces smoked salmon
• 4 cherry tomatoes
• ½ cup sliced cucumber
• 1 teaspoon capers
• 1 tablespoon goat cheese, tossed with 1 teaspoon each oil and vinegar

Yogurt with Cocoa and Raspberries:

• 1 cup plain low-fat Greek yogurt mixed with 1 tablespoon cocoa powder
• topped with ¾ cup raspberries
• 1 teaspoon honey

½ cup edamame

Whole Wheat Pasta with Sausage and Broccoli:

• 1 cup cooked whole wheat pasta
• 1 teaspoon olive oil
• 1 chicken sausage
• 1 cup broccoli
• chili flakes and garlic
• 1 tablespoon grated parmesan

Minestrone Soup and Salad:

• 1½ cups minestrone soup
• side salad of 1 cup mixed greens
• 4 cherry tomatoes
• ½ cup cucumber
• 1 teaspoon each oil and vinegar

sliced apple

1 medium banana

Baked Chicken with Veggies and Beans:

• 3 ounces baked chicken breast
• 1 cup grilled mixed veggies
• ½ cup baked beans