Add fresh or frozen berries (raspberries, blueberries, strawberries, blackberries) to low-fat vanilla yogurt. Top off with low-fat granola and a pinch of ground flax seeds. Add a piece of whole-wheat toast with grape jelly and a glass of orange juice for a well-balanced, easy breakfast.
Divide a whole-wheat English muffin in half. Spread tomato sauce on top of the halves and add low-fat mozzarella cheese, chopped green and red peppers, and yellow onions to the top. Bake in the oven at 375 degrees for 7 minutes and presto, mini pizza muffins!
Have breakfast at dinner! Scramble eggs or egg substitute and mix in cooked chopped broccoli, onions, mushrooms, peppers, and shredded low-fat cheddar cheese to the pan. Fill a whole-wheat tortilla with the scrambled egg mixture and top with a tablespoon of salsa.
Place baked tortilla chips in a pan, and top with canned black beans and a sprinkle of shredded low-fat cheese. Bake in the oven at 250 degrees for 10-15 minutes. Remove from the oven and toss on diced tomatoes, green peppers, red peppers, sliced jalapenos, olives, corn, and salsa. Dig in!
Fill a whole-wheat pita with lean meat like turkey, chicken, or roast beef, shredded low-fat cheese, sliced veggies like cucumbers, lettuce, tomatoes, sprouts, mushrooms, spinach, bell peppers, zucchini, onions, or sun-dried tomatoes and a healthy sandwich spread like low-fat mayo, low-fat ranch dressing, or olive oil.
Place chicken breast in a casserole dish and pour a can of cream of chicken soup (look for healthy, lower-fat versions) over the top of the chicken. Add frozen peas and broccoli. Bake at 375 degrees for 35-40 minutes. Sprinkle with shredded low-fat cheddar cheese and bake until cheese is melted. Serve with a side of brown rice. Easy, right?
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