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 IdeasWhole-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 jellyDairy:• Skim milk• Light, nonfat yogurtFruit:• Banana• Orange• Apple• Pear• Grapes• MelonBeverage:• Coffee• Tea Lunch IdeasLight 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 fruitTossed low-fat salad - try to include with every mealSteamed vegetablesRaw vegetableslow-fat slawBaked potato with fat-free sour creamBeverage:• Water• Diet soda• Tea, unsweetened Dinner IdeasLight 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 fruitTossed low-fat salad - try to include with every mealSteamed vegetablesRaw vegetableslow-fat slawBaked potato with fat-free sour creamBeverage:• Water• Diet soda• Tea, unsweetened