Breakfast Recipes
Breakfast Items
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)
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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)
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