Breakfast
Vanilla Pumpkin Pudding:This vanilla pumpkin pudding makes a terrific quick breakfast or snack, and the best part is, it tastes just like pumpkin pie filling! The key ingredient is canned pumpkin, which is low in calories, high in fiber, and bursting with beta carotene!
Makes 1 serving
Nutritional information – Calories: 160, Total Fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg,
Sodium: 115mg, Total Carbohydrate: 32 g, Dietary Fiber: 3 g, Protein: 8 g
Non-fat latte, 12 oz. = 120 calories (use skim milk in place of whole milk)
Mid-morning snack
Snack time superstar – Half an Apple With 1 Tablespoon of Peanut Butter This healthy snack adds up to only 157 calories, yet packs a punch of protein and fiber. Fresh fruits like apples have lots of vitamins and minerals in addition to natural sugars to boost your energy. Peanut butter adds extra protein to help keep you feeling full. Half an apple has 63 calories, and one tablespoon of natural peanut butter has 94 calories and 8 grams of fat.
Lunch
Black Eyed Pea & Cilantro Salad: Easy recipe that’s fresh, nutritious, and low in fat, high in fiber and protein! This is great served over lettuce for a filling lunch or as a side to chicken or fish.
Servings Per Recipe: 2 Nutritional Info – Calories: 215.8mg, Total Fat: 7.9 gm, Cholesterol: 0.0 mg,
Sodium: 934.1 mg, Total Carbs: 33.8 g, Dietary Fiber: 8.0 g, Protein: 5.3 g
Dinner
Pecan-Crusted Fish with Peppers and Squash: Pecans and cornmeal give the tender, flavorful catfish an appealing crunch.
Servings=4
Quick Info: Contains Nuts, Contains Wheat/Gluten, Contains Egg, Diabetes-Friendly
Nutritional Info (Per serving):
Calories: 358, Saturated Fat: 3g, Sodium: 481mg, Dietary Fiber: 4g, Total Fat: 18g, Carbs: 26g, Cholesterol: 53mg, Protein: 24g
Exchanges: Vegetable: 1.5, Starch: 1, Lean Meat: 2.5, Fat: 3
Carb Choices: 1.5
Evening Snack
Treats for 150 Calories or Less: Chocolate pudding (sugar free) with 1 Tbsp. whipped topping and two Nilla wafers — 150 calories (add banana slices 40 calories)
Total Daily Calories = 1,200 calories
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