Healthy

Tuna Melts

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Tuna is healthy, cheap and quick to prepare. Just mix together some

canned tuna (white albacore is worth the extra cost!), chopped celery,

light or fat-free mayo, and seasonings of your choice (I like garlic salt, onion powder, and Mrs. Dash. Sometimes, I add some italian seasoning).

Spray some whole wheat english muffins with cooking spray; broil until

lightly browned. Add tuna mixture, a slice of tomato and some low fat

cheese and broil until tuna is heated through and cheese is melted.

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A prepackaged salad with light or fat- free dressing and baked

potato chips to make a great, quick meal!

Breakfast

Sandwiches for Dinners

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Light (or whole wheat) English muffins,

eggs, 2% American cheese slices, light mayonnaise, real bacon bits

(in a jar or pouch) or vegetarian 'sausage' patties.

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If using vegetarian 'sausage', cook according to package directions.

Cook eggs over easy, breaking yolks before flipping. Add a slice of cheese and let melt.

Lightly toast English muffins, spread lightly with mayonnaise, sprinkle with bacon

(or add sausage patty), top with egg and other half of English muffin.

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Fresh fruit with light vanilla yogurt.

Fruity

Chicken Pitas with Yogurt

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Cooked, diced chicken breast (such as Louis Rich),

grapes, strawberries, small can of mandarin oranges, plain nonfat yogurt, light mayo,

chopped walnuts, whole wheat pitas. Combine chicken, fruit, a small amount of

chopped nuts and enough yogurt/mayo (equal portions) to coat with a dash of

lemon juice.

For a little extra flavor, add some dried herbs or Mrs. Dash. Stuff into pitas,

optionally lined with red leaf lettuce.

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A bag of mixed green salad, chopped tomatoes and cucumber,

lowfat raspberry vinaigrette dressing.

Chicken

Caesar Rollups

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Precooked chicken strips (or roast chicken from deli,

or leftover cooked chicken breast), lowfat caesar salad dressing, romaine lettuce,

lowfat tortillas, and tomatoes. Roll up all ingredients in a tortillas and enjoy!

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WITH:

Fruit salad

name="turkphilly">Turkey 'Philly' Sandwiches

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PICK UP:

Whole wheat hoagie/sandwich rolls, deli turkey, lowfat

swiss/provolone cheese, bell pepper, yellow onion, sliced mushrooms. Just saute

the vegetables in cooking spray or a little butter/margarine until they soften a bit,

throw in the turkey to heat. Melt cheese over turkey and vegetables and place in rolls.

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Watermelon wedges

Quick Chicken Salad

Sandwiches with Green Olivessize="2">

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PICK UP:

Canned chicken breast, whole wheat bread,

light mayonnaise and green olives.

TO PREPARE:

Drain chicken, flake into a bowl, add just enough mayonnaise to moisten,

chopped green olives and seasonings - such as garlic or onion powder, Mrs. Dash, celery salt,

seasoned salt, or dried herbs. Stir to combine and serve on bread or toast.

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WITH:

Fresh fruit and tossed salad