Breakfast
Green, Eggs, and Ham Quesadillas Total Calories: 337
2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps
2 large egg whites, scrambled and cooked
1/4 cup arugula
3 oz lean deli ham
2 Tbsp crumbled feta
3/4 cup blueberries *
Top each wrap with half the eggs, arugula, ham, and feta. Fold in half and warm in a skillet. Serve with blueberries.
*This antioxidant-packed fruit helps protect against obesity in mice-likely a good sign for humans.
Snack
Kiwi Parfait Total Calories: 280
6 oz plain low-fat yogurt
1 kiwi, sliced
1/4 cup Barbara’s High Fiber, Flax & Granola Cereal
1 tsp. fresh mint leaves*
Layer the first three ingredients a few times, then garnish with mint.
*The smell of mint is a proven appetite suppressant.
Carrot Raisin Graham Total Calories: 174
1 The Laughing Cow Original Creamy Swiss wedge
1 Large cinnamon graham cracker rectangle
1/4 cup grated carrots
2 Tbsp. raisins*
Spread cheese on cracker and top with carrots and raisins.
*A study says raisins increase levels of leptin, a hormone that may quiet cravings.
Lunch
Salmon Cucumber Boats Total Calories: 431
3 oz canned pink salmon, drained
1 Tbsp capers*
1 tsp yellow mustard
2 Tbsp plain low-fat yogurt
Dash salt & pepper
1 cucumber
Combine the first six ingredients. Halve cucumber lengthwise, hollow out each half, and stuff with salmon mixture.
(431 calories include the following side salad)
Side Salad
3/4 cup romaine lettuce
2 Tbsp chopped macadamia nuts
1 clementine
2 tsp olive oil
1/2 tbsp cider vinegar
Dash of salt & pepper
*Capers add a salty zing with just two calories per tablespoon.
Dinner
Light Lasagna Total Calories: 350
1/2 cup cooked whole-wheat spaghetti*
1/4 cup part-skim ricotta
1/3 cup prepared tomatoe sauce
1/2 tsp crushed red chili flakes
1 Coleman Natural Mild Italian Chicken Sausage link, cooked
2 cups spinach
Combine pasta, ricotta, sauce, and chili flakes, then crumble sausage on the top. Add spinach and let wilt.
*Whole-wheat pastas have more fiber than their empty-calorie, white-flour counterparts.
