Nutrition Tip  
  December 2009
Meal Ideas  

4-6 ounces protein
2-3 servings carb
Moderate fat
Unlimited low starch veggies

Large tortilla/lavash…corn or whole wheat
½ cup ground beef/turkey
¼ cup 2% cheese
½ cup beans
Taco seasoning, or cumin
Veggies, salsa
Dab of sour cream

Lean pork loin
6-9 oz sweet potato
Green beans, salad
Bit of butter or salad dressing

Baked chicken with taco or Italian seasoning
1 cup rice or 6-9 oz potato
Salad..bit of dressing

Chicken greek salad
¼ cup feta
STEAMED pita
Bit of dressing

Cobb Salad
1-2 ounces turkey
1 -2 Tbsp bacos or real bacon bits
1 oz light cheese
1-2 Tbsp avocado
1 egg
¼ cup dried fruit (2 servings) or 2 couple bread stix
Bit of dressing

Antipasta salad
Skip the salami…or use just 1 oz
Turkey, ham and mozzarrella chunks
Light italian
+  1-2 slices thin pizza with ham or vegetarian

1 cup egg beaters
¼ cup 2% cheese
¼ cup diced ham/turkey
Onions, pepper, tomatoes
2 slices toast or 1 cup shredded potatoes (hashbrowns…available in frozen bags)

Bowl of crushed lentil soup
Chicken schwarma sandwich
OR  BAKED SUPER falafel sandwich  (falafel, hommus and taboli on it)

THAI-
PAD PAK (like chow mein…just a bunch of good stir fried veggies)…with shrimp or chicken
1 cup rice max

Burger/turkey, venison, buffalo, lean beef
Slice of light cheese…or 1 slice max if regular
Bun
Salad…lite on dressing

Tuna- whole 6 oz can (really 4-5 oz protein in it)
Wrap…lavash or tortilla
Lite mayo
Cup of fruit

Easy lunch
1 – 1 ½ cup cottage cheese
2 cups cut up fruit/melon/berries
Handful of pretzels

6 oz baked fish..salmon, tilapia, whitefish
1 cup rice
Steamed broccoli, carrot, cauliflower, mix
<1 Tbsp oil to cook

½ whole wheat pita pocket
3 -5 oz turkey, ham, or lean lunch meat
1 slice cheese..2%
Sprouts or lettuce
<1 Tbsp mayo
Apple or banana

1 pretzel bun (fun thing from Gordon food service)
3-5 oz lean meat above
1 oz cheese
Side salad with romaine lettuce/spinach leaves
2 Tbsp nuts and 2 Tbsp dried fruit
Balsamic vinaigrette

1-1/2 cup whole wheat pasta
Tomato and basil
1-2 oz mozzarella
3-4 oz chicken, or seafood
Side of broccoli, veggie blend

4-6 oz pork chop/chicken
Spice rub
Small Baked potato
Baked apple
<1 Tbsp butter

1 – ½ cup brown rice  or 1 cup white
1 cup asian blend veggies
<1 Tbsp sesame oil
Stir fry sauce, seasonings
4-6 oz chicken or shrimp

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