Quick Meals and Snacks

Quick Meals & Snacks

Breakfast

Spread a thin layer of old-fashioned peanut butter on whole-wheat toast.
Top a bagel with light or fat-free cream cheese or with your favorite light or low fat cheese.
Make a breakfast yogurt by mixing non-fat yogurt with fresh fruit and a cereal such as Grape-Nuts™.
Make pancakes with oat bran (or your favorite) pancake mix.
Use non-stick cooking spray for cooking pancakes, French toast and eggs.
Try low-sugar jam on toast, pancakes or French toast to replace the margarine and/or syrup. Applesauce is also good on pancakes.
Serve low-fat cottage cheese with fruit.
Make a breakfast pizza by toasting an English muffin half and topping with pizza sauce and 1/2 ounce of part skim mozzarella cheese. Broil until cheese melts.
Make an omelet with egg substitute and top with salsa. Also try it with mushrooms or other vegetables.
Serve a whole grain cereal, with less than 3 grams of fat per serving, with skim milk and fresh fruit.
Try whole-wheat toast with low sugar jam and a homemade shake.
Make a Reuben sandwich using whole-wheat toast, smoked turkey, part-skim mozzarella cheese, and rinsed sauerkraut. Heat under broiler until cheese is melted.
Use lettuce and tomato in sandwiches for moisture and to replace mayonnaise or margarine.
Make a French dip using Deli roast beef or turkey, French rolls, and au jus gravy mix (dilute with more water to reduce the sodium).
Try alfalfa sprouts in place of lettuce. You don’t have to wash them and they don’t get soggy.

Lunch & Dinner

Make a cold plate in the summer of sliced fresh fruit with low fat cottage cheese or sliced lean meats, low fat cheese and vegetables.
Top tossed salads with kidney or garbanzo beans.
Fill heated tortillas with vegetarian refried beans, low-fat refried beans, or black beans and top with salsa. Serve with yogurt, chopped lettuce and tomatoes.
Fill a baked potato with low-fat cottage cheese and chopped green onion or black beans and salsa.
Top a baked potato with a low fat canned chili. Add chopped onion and cheese.
Serve a low-fat canned chili. Top with sliced green onion and serve with French bread and carrot sticks.
Make a shish-ka-bob of green peppers, onion, and partially cooked new potato quarters. Skewer with cubes of lean meat, poultry or shrimp. Broil or barbecue until done.
Serve spaghetti using egg-less noodles and spaghetti sauce (with less than 4 grams of fat per 4 ounces).
When making macaroni and cheese from the box, use skim milk and omit (or reduce) the margarine.
Make a stir-fry using lean meat, seafood or poultry and add a couple of fresh vegetables.
When serving meat, poultry or seafood, complete the meal with a roll and either canned, frozen or a fresh vegetable. Using the microwave makes this especially fast.

quick meal