Breakfast
Breakfast Apple Cinnamon
Pancakes (1 Bread 1 Fruit)
Cornmeal Waffles (1 Bread)
Pumpkin Waffles (1Bread)
Cottage Cheese Pancakes(1
Bread)
Apple Cinnamon Syrup (1 Fruit)
Berry
Sauce (1 Fruit)
Honey-Pineapple Syrup (1 Fruit)
Breakfast Enchiladas (2 Bread,
2 Lean Meat)
Apple-Cinnamon Muffins (1 Bread, 1/2
Fruit)
Banana Muffins (1 B read 1/2 Fruit)
Blueberry Muffins(1 B read 1/2
Fruit)
French Toast (1 Bread)
Rice Pancakes (1 1/2 Bread)
Muesli (1 Bread, 1 Fruit)
Spicy Sourdough
Pancakes (1 Bread)
Apple Cinnamon Yogurt (1
Fruit,, 1/2 Dairy)
Fruity Yogurt (2 1/2 Fruit,
1/2 Dairy)
Granola-Fruit Pancakes (1 1/2 Bread,
3/4 Fruit)
Breads
Wheat Bran Raisin Bread (1
Bread)
Apricot Bread (1 Bread)
Focaccia Dough
(1 Bread)
Chocolate Banana Bread (2 Bread)
Orange Pull Apart (2 Bread)
Pumpkin Bread (1 1/2
Bread)
Poppy-Pineapple Seed Bread (1 Bread, 1/4
Fruit)
Cranberry Nut Bread (1 Bread)
Applesauce Cinnamon Rolls
( 1 1/2 Bread, 1/2
Fruit)
Spicy Apple Bread (1 1/2 Bread, 1/2 Fruit)
Cinnamon Rolls (1 1/2 Bread)
Applesauce Cinnamon
Rolls
(1 1/2 Bread, 1/2 Fruit)
Crunchy Garlic
French Bread (1 Bread)
Desserts
Peach Cobbler (1 Bread, 1 1/2 Fruit)
Chocolate
Chip Raisin Cookies (1 Bread)
Berry Tapioca
Pudding (3 Fruit)
Berry Pudding Cake (2 1/2
Bread, 1 Fruit)
Cranberry Pudding (1 Bread, 2
Fruit)
Chocolate Cherry Pie (2 Fruit, 1 Fat)
Cupcakes (2 Bread, 1 Fruit)
Blueberry Tart (4
Bread, 1 Fruit)
Chocolate Upside Down Cake (4
Bread)
Poppy Seed Cake (2 1/2 Bread)
Brownies
(1 Bread)
Pineapple Custard (1 Bread, 1 Dairy)
Chocolate Pudding (1 Bread, 1 Dairy)
Apple Crisp
(1 1/2 Bread, 1 Fruit)
Stuffed Apples (2 1/2
Fruit)
Sweet Potato Pie (2 1/2 Bread)
Apple
Pie (2 Bread, 1 Fruit)
Lemon Meringue Pie (3 1/2
Bread, 1/2 Meat)
Chocolate-Mint Cake (3 Bread)
Strawberry Shortcake (3 Bread, 1 Fruit)
Chocolate
Raspberry Cake (2 Bread)
Chocolate-Coconut Cake
(2 1/2 Bread)
Apple-Cinnamon Coffee Cake (1
Bread, 1 Fruit)
Cheesecake (2 Bread, 1 Lean Meat)
Angel Food Cake (2 Bread)
Raisin-Date Cookies
(1/2 Bread)
Chocolate Fudge Delights (1/2 Bread)
Oatmeal-Raisin Cookies (1/2 Bread)
Snacks that
Satisfy
Dips
made with low
fat yogurt, cottage cheese or beans, salsa, fat-free
or low fat ranch dip. Serve with raw vegetables to
get those vegetables in for the day!
Drinks
sparkling waters, seltzers, spritzers, WATER, diet
soda, low sodium bouillon, coffee, tea, low-salt
vegetable juices, skim milk, low fat soy milk
Frozen
Ices, sorbet, sherbet, low fat frozen yogurt, low
fat fruit smoothies
These count as fruit and
dairy foods (or in some cases just as extra calories
from sugar if made without dairy or fruit)
Fruit
fresh, frozen, dried, canned, in light syrup, fruit
leathers
Vegetables
Any easy to eat vegetables that aren't fried or
creamed will do! Sweet peppers, cherry tomatoes,
celery, lettuce, raw cauliflower, cucumbers,
carrots, water chestnuts, etc.
Yogurt
Watch out for extra calories in sweetened yogurt!
Buy nonfat or low fat plain yogurt and add your own
fruit and a little sweetener if you need to and
you'll save calories.
Meal Replacement
Bars and Drinks
Read more about this in the Weight Loss Library.
There are many choices - see articles "Meal in a
Pouch - Meal Replacement Bars" and "Diet Shakes - a
Comparison
Healthy Drinks
Mixed Fruit Shake (1 Low fat
Dairy, 2 Fruit, 1 Fat)
Strawberry-Banana Shake
(1/2 Low fat Dairy, 2 Fruit)
Mocha Shake (1/2 Low fat Dairy, 1 Fruit, + 90
extra Calories)
Vegetable Shake
(1 Low fat
Dairy, 1 Fruit, 1 Vegetable)
Don't See What You
Want?
Have Your Personal Dietitian Add Your
Favorites
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Lunch
Recipes
Soups
Black Bean Soup
(3 Bread, 1/2 Vegetable)
Potato and Vegetable
Soup (1 Bread, 2 Vegetable)
Bean and Potato Soup
(1 1/2 Bread, 1 Vegetable)
Black Bean and Onion
Soup (1 1/2 Bread)
Lentil Soup with Celery
(2
Bread, 1/2 Vegetable, 1/2 Meat)
Cream of Mushroom
Soup
(1/2 Bread, 1 Vegetable, 1 Dairy)
Vegetable Soup (1/2 Bread, 1 Vegetable)
Split Pea
Soup (1 Bread)
Bean Soup (1 1/2 Bread, 1 Meat)
Sweet Potato Soup (1 1/2 Bread)
Pea and Squash
Soup (1 Bread)
Chicken Noodle Soup with
Vegetable Soup
(1 Bread, 1 Vegetable, 2 Meats)
Potato Soup (1 Bread)
Vegetable-Lentil Pilaf
(2 1/2 Bread, 1 Vegetable)
Corn Chowder with
Chicken
(1/2 Vegetable, 2 1/2 Meat)
Pasta
Fagioli Soup (2 Bread, 1/2 Vegetable)
Vegetable
Soup with Rice
(3 1/2 Bread, 1 Vegetable, 1/2
Meat)
Pasta
Stuffed Pasta Shells
(2
Bread/Grains + 3 Lean Meat)
Spaghetti Meat Sauce
(See Recipe)
Garlic Chicken Pasta
(2 1/2
Bread, 1 Vegetable, 3 Meat)
Tomato and Garlic
Pasta (2 Bread, 2 Vegetable)
Lasagna
( 2
Bread/Grains + 2 Lean Meat)
Lasagna 2 (1 1/2
Bread, 1 Vegetable, 3 1/2 Meat)
Vegetable Ravioli
(2 Bread, 1 Vegetable)
Pasta Primavera (2 1/2
Bread, 2 Vegetable, 1 Dairy)
Garlic-Potato
Linguine (3 Bread, 1 1/2 Vegetable)
Fettuccine
Alfredo (2 Bread, 2 Meat)
Italian Pasta (2 Bread,
1 1/2 Vegetable)
Black Bean and Broccoli Pasta
(2 Bread, 1 Vegetable)
Garlic and Bell Pepper
Linguine (3 1/2 Bread)
Low fat Fettuccine (3 1/2
Bread, 1/2 Meat)
Ricotta Pasta (2 Bread, 1/2
Meat)
Spinach Pasta Casserole
(2 Bread, 1
Vegetable, 1 1/2 Meat)
Herb Pasta (3 1/2 Bread, 1
1/2 Meat, 1 Fat)
Chicken Dijon Pasta
(2 Bread,
1/2 Vegetable, 1 Meat)
Pasta Primavera Sauce
(2 1/2 Bread, 2 Vegetable, 1 Dairy)
Tomato Pesto
Sauce (1/2 Vegetable)
Tomato-Pepper Sauce (1
Vegetable)
Shrimp Pizza (1 Bread, 2 1/2 Meat)
Chicken and Sun-dried Tomato Spaghetti
(2 Bread,
1 Vegetable, 1Meat)
Eggplant Parmesan
(1
Bread, 2 Vegetables, 1 1/2 Meat)
Salads
Potato-Vegetable Salad (2
Bread, 1 Vegetable)
Antipasto Salad (1 Lean Meat,
1 Vegetable)
Vegetable Pasta Salad (1 Bread, 1
Vegetable)
Wild Rice and Mixed-Vegetable Salad
(2 Bread, 1 Vegetable)
Black Bean Salad (1 Bread,
1/2 Vegetable, 1 Meat)
Apple Coleslaw (1
Vegetable, 1 Fruit)
Bean and Rice Salad (2 Bread,
1 Vegetable)
Potato Salad (2 Bread/Grains)
Fruit Salad (2 Fruits)
Pasta Salad (1 1/2
Bread/Grains, 1/2 Vegetable)
Black-eyed Pea and
Vegetable Salad
(1 1/2 Bread/Grains, 1/2
Vegetable)
Lentil Salad with Cucumber Vinaigrette
(1/2 Bread, 1 Vegetable)
Strawberry-Pineapple
Salad
White Bean Salad (2 1/2 Bread, 1/2
Vegetable)
Garbanzo Bean Salad (1 1/2 Bread, 1
Vegetable)
Broccoli and Mushroom Vinaigrette
(3 Vegetables, 1/2 Fat)
Cabbage Fruit Salad (2
Fruit, 1/2 Vegetable)
Oriental Salad (1 Bread,
1/2 Vegetable)
Creamy Italian Dressing (Free)
Blue Cheese Dressing (1/2 Meat)
Honey Mustard
Dressing (1 Fruit)
Cucumber Vinaigrette (1/2
Vegetable)
Tomato, Onion, and Honey Vinaigrette
(Free)
Black Bean and Shrimp Salad (2 Lean Meat,
1/2 Vegetable, 1 Bread)
Fruit Salad with Honey (3
Fruit)
Mandarin Salad (1 Vegetable)
Salmon
Pasta Salad
(1 Lean Meat, 1/2 Vegetable, 2 Bread)
Bean Salad with Sweet and Sour Sauce (2 Bread)
Carrot Raisin Salad (1 1/2 Vegetable, 1 1/2 Fruit)
Tabbouleh (1 Bread, 1 Vegetable, 1 Fat)
Greek
Salad (1 Lean Meat, 2 Vegetables, 2 Fat)
Potatoes/Beans/Side Dishes
Garlic Potatoes ( 1 Bread, 1 Fat)
Lemon
Potatoes (1 1/2 Bread)
Mustard Potatoes (2 Bread)
Scallion Potatoes (2 Bread)
Honey-Baked Beans (2
Bread)
Glazed Carrots (1 Vegetable, 1/2 Bread,
1/2 Fruit)
Cauliflower Casserole (1 Vegetable, 1
Bread)
Sautéed Squash (2 Vegetables)
Baked
Beans (1 1/2 Bread)
Tangy Cabbage (2 Vegetables)
Baked French Fries (2 Bread)
Spicy Broccoli (2
Vegetables)
Spicy Pinto Beans
(1 1/2 Lean
Meat, 1 1/2 Bread, 1 Vegetable) Dinner Recipes
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Dinner Recipes
Beef Entrees
Beef Stew (see recipe)
Meat Loaf - Glazed
(1
Bread/Grains + 3 Lean Meat)
Flank Steak Marinade
(3 Lean Meat)
Beef and Broccoli (3 Meat, 3
Vegetables)
Mushroom and Rice Burgers
(2 Meat,
1/2 Vegetable, 1/2 Bread)
Shish-Kebabs (3 Meat,
1/2 Vegetables, 1/2 Fruit)
Italian Pot Roast (4
Meat, 2 Vegetables)
Italian Meat Loaf (1 Bread, 4
Meat, 1/2 Vegetable)
Beef Barley Skillet
(1
Bread, 1 1/2 Vegetable, 2 1/2 Meat )
Pot Roast (1
Bread, 1 Vegetable, 3 Meat, 1 Fat)
Beef Stew (1
Bread, 2 Meat, 2 Vegetables)
Steak & linguine (1
Bread, 1 Vegetables, 3 Meat)
Greek Burgers (2
Bread, 2 Meat)
Shepherd's Pie
(1 Bread, 1
Vegetable, 1/2 Dairy, 3 Meat)
Stuffed Green
Peppers
(1 Bread, 1 Vegetable, 3 Meat)
Tamale
Pie (2 Bread, 1 Vegetable, 2 Meat)
Chili Cheese
and Rice Casserole
(2 1/2 Bread, 1/2 Vegetable, 2
Dairy)
Bean Hot Dish (2 1/2 Bread, 2 Meat)
Pork Entrees
Pork with
Apricots
(3 Lean Meat)
Paprika Pork Chops (3
Lean Meat)
Grilled Pork (2 Meat)
Pork Chops
and Rice
(2 Bread, 1 Vegetable, 3 Meat)
Chicken
Entrees
Chicken
Broccoli Pasta
(2 Bread/Grains + 3 Lean Meat + 1
Vegetable)
Chicken Teriyaki (3 Lean Meat)
Chicken Marsala (3 Lean Meat)
Chicken -N- Sesame
Noodles
Indian Chicken and Rice
(3 Lean Meat,
2 Bread/Grains, 1 Vegetable)
Chicken Tostada
(2 Bread/Grains + 3 Lean Meat + 1 Vegetable)
Chicken and Br Cider Gravy
(3 Lean Meat)
Lemon
Chicken Kabobs
(3 Lean Meat + 1 Vegetable)
Chicken Burrito
Moo Shoo Chicken
(3 Bread, 1/2
Vegetable, 2 Meat)
Sweet and Sour Chicken
(3
Meat, 1 Vegetable, 1 Fruit)
Turkey and Rice
Special (3 Bread, 2 1/2 Meat)
Turkey, Potato, and
Vegetable Stir-Fry
(1 Bread, 1/2 Vegetable, 2
Meat)
Turkey Stew (1 1/2 Bread, 2 Vegetables, 3
Meat)
Barbecued Chicken (3 1/2 Meat)
Crispy
Chicken (3 1/2 Meat)
Sun-Dried Tomato and Garlic
Chicken (4 Meat)
Black Bean Salsa Chicken (1
Bread, 3 Meat)
Chicken and Dumplings
(2 Bread,
1/2 Vegetable, 1 Meat)
Lemon Chicken with
Vegetables
(3 Meat, 1 Vegetable)
Chicken
Vegetable Stir-Fry
(1 Bread, 1 Vegetable, 3 Meat)
Chicken with Vegetables and Rice
(1 Bread, 3
Meat, 1/2 Vegetable)
Chicken with Mushroom Sauce
(3 Meat, 1/2 Dairy)
Barbecued Yogurt Chicken (3
Meat)
Barbecued Chicken Sandwiches (2 Bread, 3
Meat)
Chicken and Green Beans
(2 Bread, 3
Meat, 1/2 Vegetable)
Turkey Sausage Stew
(2
Bread, 2 Meat, 1 Vegetable)
Turkey/Ham Sandwiches
(2 1/2 Bread, 2 Meat)
Turkey Pitas (2 Bread, 2
1/2 Meat, 1/2 Vegetable)
Stuffed Chicken Breasts
(1/2 Bread, 4 Meat, 1 Vegetable)
Parmesan Yogurt
Chicken (3 Lean Meat, 1/2 Fat)
Seafood
Pan Fried Snapper
(3 Lean Meat + 1 Bread/Grains)
Seafood Louie (3
Lean Meat + 1 Vegetable + 1 Fat)
Clam Sauce for
Pasta
(3 Lean Meat + 1 Vegetable + Bread)
Sushi Tuna over Rice
(2 Bread/Grains + 3 Lean
Meat + 1 Vegetable)
Jambalaya
(2 Bread/Grains
+ 3 Lean Meat + 1 Vegetable)
Baked Fish (4 Meat)
Baked Halibut (4 Meat, 1 Vegetable)
Baked Herbed
Fish (4 Meat)
Basil Shrimp with Chiles (1 Bread,
2 Meat)
Cioppino (4 Meat, 2 Vegetables)
Salmon
Burgers (3 Lean Meat, 2 Bread, 1 Vegetable)
Seafood Alfredo (3 Meat, 1 Vegetable)
Seafood
Stir-Fry (2 Bread, 1/2 Vegetable, 2 Meat)
Shrimp
Gumbo (1/2 Bread, 2 Vegetables, 3 Meat)
Shrimp
Scampi (4 Meat)
Shrimp Stir-Fry (1 Bread, 2 Meat)
Fish A La Mistral (5 1/2 Meat, 1/2 Vegetable, 1
Fat)Rice Dishes
Spanish Rice (2 Bread, 2
Vegetables)
Yogurt Rice Pilaf (1 Bread)
Red
Beans and Rice (2 Bread, 1 Vegetable)
Rice with
Mushrooms (1 1/2 Bread)
Rice Pilaf (1 1/2 Bread,
1 Vegetable)
Rice with Peas and Onions (3 1/2
Bread, 1/2 Meat)
Vegetable and Rice Pizza
(2
Bread, 1 Vegetable, 2 Meat)
Vegetarian Entrees
Vegetarian Pizza
(1 1/2
Bread, 1 Vegetable, 2 Meat, 2 Dairy)
Mexican
Pizzas (2 Brad, 1 Vegetable, 2 Meat)
Veggie
Calzones (2 Bread, 1 Vegetable, 1 Dairy)
Portobello Pockets(1 Lean Meats,1 Vegetable,2
Bread,1/2 Fat)
Vegetarian Bean Hot Dish
(2 1/2
Bread, 1 Meat)
Bean Burritos (2 Bread, 1 Dairy)
Vegetarian Chili (1 Bread, 1 Vegetable, 1 Meat)
Lentil Chili (2 Bread, 3 Vegetable)
Bean Burgers
(2 Bread, 1 Meat, 1 Dairy)
Vegetarian Lasagna (3
1/2 Bread, 2 Vegetable)
Rice Casserole (1 Bread,
1 Vegetable, 1 Meat)
Hot Salsa (2 1/2 Vegetable)
Mango Salsa (1 Fruit, 1/3 Vegetable)
Barley
Casserole (1 Bread, 1 Vegetable)
Rice and
Vegetables (2 Bread, 1 Vegetable)
Cauliflower
Bean Casserole
(3 Bread, 1/2 Vegetable, 1/2 Meat) |
