Breakfast, Lunch, Dinner, Snacks with Points Plus

I'm going to copy this off and put it in my kitchen for when I can't figure out what I want to eat. You may need to figure Points on some things if you are using different food items. There are some great meal ideas.

 

 

The Look Good in Shorts Diet: Fill Up to Slim Down

This simple gimmick-free healthy-eating plan helps you shed pounds without feeling deprived, thanks to a satisfying mix of lean protein, whole grains, fruits, and veggies. (Bonus: You can have ice cream and cookies, too!) Choose one breakfast, lunch, and dinner and two snacks from the choices below, aiming to eat about 1,500 calories a day.

By Dawn Jackson Blatner, RD

Breakfast

Approximately 300 calories each
Maple pecan waffle with bananas=5PP
Top 1 toasted whole-grain frozen waffle with 2 tablespoons chopped pecans, 1 teaspoon maple syrup, and 1 small sliced banana.
Cottage cheese with blueberries and almonds=5PP
Top 1/2 cup low-fat cottage cheese with 1 cup blueberries and 3 tablespoons slivered almonds.
Berry smoothie=6PP
Blend 12 ounces skim milk with 1 cup frozen raspberries and 1 packet plain instant oatmeal.
Spinach omelet sandwich=6PP
Scramble 1 egg and 2 egg whites with 1 cup baby spinach and place on a toasted whole-grain English muffin. Serve with 1/2 grapefruit.
Almond butter and orange marmalade toast=5PP
Top 1 large slice whole-grain toast with 1 tablespoon almond butter and 2 teaspoons orange marmalade. Serve with 1 small orange.
Peach and granola yogurt=7PP
Top 8 ounces low-fat vanilla yogurt with 1 diced medium peach and 1 crumbled low-fat oat-and-nut granola bar.
Apple nut oatmeal=6PP
Prepare 1 packet plain instant oatmeal with water and top with 1 chopped small apple, 2 tablespoons chopped nuts, and 1 teaspoon brown sugar.
Bacon and egg breakfast burrito=6PP
Scramble 1 egg and 2 egg whites with 2 slices cooked and crumbled turkey bacon. Wrap in whole-grain tortilla with 1 tablespoon salsa. Serve with 1/2 cup diced cantaloupe.
Pancakes with vanilla-blackberry syrup=7PP
To make syrup, heat 1/2 cup blackberries in microwave for 30 to 45 seconds, then mash with 1/2 teaspoon vanilla extract and 1 teaspoon honey. Pour syrup over 3 whole-grain pancakes.

Lunch

Approximately 400 calories each

Turkey, Swiss, and pear sandwich=4 PP
Make sandwich with 2 slices whole-grain bread (Sara Lee Delightful), 2 teaspoons Dijon mustard, 2 ounces sliced turkey, 1 slice low-fat Swiss cheese, and 1/2 small sliced pear. Serve with 1/2 cup baby carrots dipped in 1 tablespoon low-fat ranch dressing.

Guacamole veggie burger=8PP
Top a heated plain veggie burger with lettuce, tomato, and 2 tablespoons prepared guacamole and place on a whole-grain hamburger bun. Serve with 1 small apple.

Mediterranean tuna sandwich=6PP
Mix together 3 ounces drained canned tuna (packed in water), 2 tablespoons fat free Italian vinaigrette, 2 tablespoons sliced black olives, and 1/4 cup diced red bell pepper; place in 1 whole-grain pita. Serve with 1 medium plum.

Bean and cheese burritos=7PP
  Top each of 2 small whole-grain tortillas( 1 PP each) with 1/2 cup fat-free refried beans, 4 tablespoons salsa, 4 tablespoons shredded low-fat cheddar cheese, and 1 cup chopped romaine lettuce.

Greek salad=6PP
Combine 4 cups chopped romaine lettuce, 1 small diced tomato, 1/2 cup canned garbanzo beans (rinsed and drained), and 1/4 cup fat free croutons. Top with 1/2 tablespoon olive oil, 2 tablespoons lemon juice, and 4 tablespoons crumbled fat free feta cheese.

Veggie chili=8PP
Prepare 1 1/2 cups canned low-fat vegetarian chili according to package directions and serve with 8 whole-grain crackers.

Chicken Caesar wraps=8PP
Fill each of 2 whole-grain tortillas(1 PP each) with 2 cups romaine lettuce, 3 ounces skinless rotisserie chicken, and 4 teaspoons light Caesar salad dressing. Serve with 3/4 cup grapes.

Dinner

Approximately 500 calories each
Salmon with pesto fettuccine and garlic spinach=11PP
Serve 3 1/2 ounces baked or broiled salmon on top of 1 cup whole-grain fettuccine tossed with 1 tablespoon prepared pesto. Serve with 2 cups baby spinach sauteed in 1 teaspoon olive oil and 1 clove minced garlic.
White bean and basil pasta=11PP
Top 1 cup cooked whole-grain pasta with 1/2 cup marinara spaghetti sauce, 1/2 cup canned white beans, 1/4 cup chopped fresh basil, and 2 Tbsp shredded Parmesan cheese.
Chicken and asparagus with loaded baked potato=9PP
Serve 4 ounces grilled chicken breast with 8 medium-size grilled asparagus spears and 1 medium baked potato topped with 2 tablespoons low-fat sour cream and 2 tablespoons chopped fresh chives.
Broccoli-almond stir-fry=12PP
Saute 2 cups frozen broccoli, 3 tablespoons slivered almonds, 4 ounces cubed firm tofu, 1 teaspoon low-sodium soy sauce, and 2 teaspoons olive oil. Serve with 1 cup cooked brown rice.
Grilled steak and arugula sandwich=10PP
Make sandwich with 1 small toasted whole-grain roll, 3 ounces grilled sirloin steak, 1 thin slice part-skim mozzarella cheese, 1 cup arugula, and 2 slices tomato. Serve with 1 cup low-sodium minestrone soup.
Shrimp tacos=6PP
Fill each of 3 whole-corn tortillas with 4 grilled shrimp, 3/4 cup shredded carrots and napa cabbage, 3 tablespoons salsa, and 3 tablespoons chopped avocado.
Spinach with grilled chicken=10PP
Toss 4 cups of baby spinach with 1 cup strawberries, 2 tablespoons balsamic vinegar, 2 teaspoons olive oil, and 2 tablespoons chopped pecans. Top with 6 ounces sliced grilled chicken breast.

Snacks

Approximately 150 calories each; choose two each day
- 2 whole-grain fig cookies served with 1 cup green tea with 1 teaspoon honey=4PP
- 4 whole-grain crackers(wheat thins), each topped with 1 thin slice low-fat Cheddar cheese=2PP
- 4 ounces low-fat cottage cheese served with 4 ounces no-sugar-added pineapple cup=2PP
- 1/2 cup low-fat chocolate ice cream topped with 1/4 cup sliced strawberries=3PP
- 12 ounces skim latte with 1 packet sugar=3PP
- 2 cups veggies dipped in 2 tablespoons fat free ranch dressing=0PP
- 1 small whole-grain tortilla(1PP) filled with 2 tablespoons hummus and 2 tablespoons shredded carrots=2PP
- 1 small whole-grain tortilla filled with 2 tablespoons melted low-fat Cheddar cheese and salsa=2PP
- 6 ounces low-fat vanilla yogurt topped with 2 tablespoons whole-grain cereal=3PP
- 1 small sliced apple topped with 1 tablespoon peanut butter=3PP
- 3 slices tomato, each topped with thin 1oz. part-skim mozzarella and 1 fresh basil leaf=2PP
- 1/2 cup grapes with 12 almonds=2PP
- 1 low-fat granola bar=3PP
- 4 ounces sugar-free chocolate pudding (hunts pudding cup) topped with 1 tablespoon chopped peanuts=4PP
Originally published in Ladies' Home Journal, June 2009.

Copied from Ladies' Home Journal