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Posted by: Melissa K on 2009-12-28, 09:44:32
- Canned baked beans (in tomatoe sauce)/ Vegetarian- Turkey chili Just throw them in the microwave in a bowl/ stovetop, and eat with a small salad/ vegetables and some crackers/ toast - 2 tsp margerine. - Pre- cooked chicken/ salmon (baked/ grilled) with 1/ 2 cup brown- long grain rice and a serving of canned/ steamed vegetables. - Canned white albacore tuna with 1 tbsp light mayonaise and diced up vegetables in a wholegrain pita/ sandwhich (bread)/ wrap. Consume with lowfat yoghurt/ cottage cheese and a serving of fruit (apple/ orange/ banana ..) - Peanut butter sandwhich with sliced banana or sliced apple inside - consume with lowfat yoghurt. - Lean deli meat sandwhich with lean deli meat (turkey, ham, roast beef & chicken) with mustard, cheese, vegetable condiments and either hummus/ mustard. - consume with lowfat yoghurt/ fruit. - 1 Cup brown rice or long grain rice (boiled/ microwavable) with diced/ sliced precooked chicken lean steak or lean ground turkey/ beef mixed with diced carrots/ peas/ chickpeas/ onion/ peppers etc.. in tomatoe/ soy/ terriakyi sauce. - Salad with spinach/ romaine and the added chickpeas, beans, tofu, grilled pre- cooked chicken/ tuna, nut's, feta cheese, seed's, other vegetables- grilled/ fresh, fruits, dried fruits with a vinagrette/ light dressing (ex: olive oil & balsamic) - 2 wholewheat tortilla's with 1/ 2 cup lean ground turkey/ beef/ fajita chicken strips or refried beans/ baked beans, sprinkle of cheese, vegetable condiments, salsa, and/ or light sour cream and the optional 1/ 4 cup brown rice inside. Consume with small salad- light dressing. Hope i'v helped, and goodluck! |
