Meal Ideas

  • Turkey or vegetarian chili
  • Turkey, tuna or salmon burgers, steamed vegetables, rice or potatoes or on a whole wheat bun (Ground turkey for burgers-mustard and egg whites for flavor/binder)
  • Turkey meatballs with a grain and salad
  • Grilled chicken, grilled or steamed vegetables, starch
  • Fajitas/wraps – Might include chicken, turkey, or beans with grilled vegetables
  • Soups, low sodium especially vegetable or chicken-based, not beef- or cream-based. Vegetable soups that are low in starch such as low in noodles, pasta, or potatoes. Soup and a good whole grain bread would be a very attractive meal for many, especially in winter. Bean or vegetable soups with beans are an excellent choice, such as lentil or pea soup, for a soup with protein.
  • Sliced, freshly baked turkey with bread (sandwich), potatoes, rice, and/or steamed or grilled vegetables.
  • Vegetable (veggie) burgers on a whole wheat bun with grilled or steamed vegetables or a salad.
  • Chicken or turkey stir-fry, with Chinese flavors of soy sauce, garlic and ginger, perhaps over rice. Fresh or frozen.
  • Pasta primavera, with generous amounts of vegetables and small to moderate amounts of pasta.
  • Cholesterol-free omelet (using egg substitute) with added vegetables such as mushrooms, onions and peppers. 1-2 slices of whole-grain bread would make a complete entrée for breakfast, lunch or dinner. Or 1 whole egg and several egg whites to keep the fats and cholesterol)
  • Pasta (preferably whole wheat or a whole grain blend) with marinara sauce, no oils or fats or pasta, marinara sauce and non- or low fat cheese, tofu, beans, or other lean protein.
  • Grilled fresh or frozen fish with boiled/baked potatoes, rice, pasta, quinoa, and/or vegetables. Top salmon or other fish with teriyaki sauce, marinades, salsa, or canned stewed tomatoes.
  • Mexican entrée, such as refried or regular beans, salsa, shredded low fat cheese, nonfat sour cream or yogurt, shredded lettuce and tomato slices with a choice of a flour or hard corn tortilla or non-or low fat tortilla chips.
  • Salad and protein, brown rice, sweet potatoes
  • Grilled veggies, veggie soups, salads
  • Turkey sandwiches – add lots of veggies or healthy veggie or bean-based homemade or canned soup
  • Tuna sandwich made with tiny amounts of low fat mayo and salad or healthy low sodium, veggie or bean-based homemade or canned soup.
  • Healthy Frozen Meals, such as Kashi Meals
  • Chicken with barbeque sauce; bake, grill or pick up rotisserie
  • Stewed tomatoes as flavoring for chicken or fish
  • Cottage cheese, nonfat ricotta cheese or other low fat cheese on toast
  • Cereals-Shredded Wheat, Kashi Autumn Wheat or other whole grain cereals with skim, 1% milk, or almond milk.
  • Whole wheat toast/bread with peanut butter or hummus.
  • Add salsas, roasted peppers, mustard, low or nonfat dressings or horseradish to anything, including on sandwiches, in tuna instead of mayo. Cut up fruits and/or veggies into everything possible for bulk to increase satiety and good health.
  • Utilize cut-up or chopped or shredded veggies for convenience.
  • Add canned, rinsed beans, tuna, chicken, lean meats or other fish to salads.

Veggie ideas:

  • Vegetables that grill well are zucchini, peppers, onions, eggplant, and mushrooms of all types, asparagus, broccoli, cauliflower, garlic, broccoli rabe, and summer squash. (add a little olive oil, black pepper, garlic powder, mix and roast or grill, turning once after 15 minutes till golden)
  • Baked white potatoes or yams
  • Baked potato bar: toppings might include low- or nonfat sour cream or fat-free plain yogurt, fat-free butter spray or light margarine, chives, fat-free bacon bits, salsa, nonfat shredded cheese, fat-free salad dressing, low fat or non-fat cottage or ricotta cheese, black pepper

diamondnutritioncounseling.com The Nutrition Counseling Specialists