English Muffin Breakfast – 394 Calories

1 whole-wheat English muffin
2 pats low-fat butter
1 hard-boiled egg
1/2 cup of fruit
8 oz fruit juice
8 oz water

Cereal – 300 Calories

1 cup of cereal
8 oz 2% milk
1 banana
1 coffee or tea

Oatmeal – 345 Calories

1 cup (cooked) oatmeal with raisins
½ cup of fruit
1 cup of coffee or tea
1 small banana

Scrambled eggs – 360 Calories

2 scrambled eggs
2 strips of turkey bacon
1 piece whole wheat toast
1 pat of low-fat butter
1 coffee or tea
8 oz water

Need more protein? Try the power eggs recipe

Baked potato – 305 Calories

1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water

Roasted Veg. Salad – 373 Calories

3 cups mixed greens
1 cup sweet potato
1 cup eggplant
1 cup red bell pepper
3 Tbs lite honey mustard

Soup – 350 Calories

1 bowl of soup
1 small tossed salad
2 tablespoons reduced-fat oil and vinegar dressing
12 oz water
4 saltine crackers

Chicken Salad – 350 Calories

1 large tossed salad
2 tablespoons reduced-fat oil and vinegar dressing
6 oz sliced chicken
1 cup of low-fat wheat thin crackers
12 oz water

Chicken – 345 Calories

6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced-fat oil and vinegar dressing
12 oz water

Grilled Eggplant – 323 Calories

1 cup eggplant
1/4 avocado
Asparagus (10 spears)
3 whole-wheat crackers
1 Tbsp olive oil and seasonings

See our low-calorie eggplant parmesan recipe here.

Fish – 365 Calories

6 oz broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
8 oz diet iced tea

Tortellini – 366 Calories

3/4 cup tortellini
1/2 cup marinara
1 cup mixed vegetables

See the easy eggplant primavera recipe.

Chicken and Rice – 395 Calories

6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced-fat oil and vinegar dressing

Stuffed Butternut – 376 Calories

1/2 small butternut squash (2 cups)
1/2 cup quinoa (prepared)
1/2 cup red bell pepper
1/2 cup onion
curry seasoning
cilantro
1/4 cup lite coconut milk