These Smart Start menus are a good road map to putting it all together. You can follow them exactly or use them as an example and make adjustments.
Click on the titles to view recipes
Breakfast
Crustless Veggie Mini-Quiches: Veggie Mini-Quiches – love these for breakfast, but they are also great as appetizers or as a side dish. You can make up extra and freeze them for later. Pop them in the microwave and you have a quick meal that you can take on the run!
Makes 12 mini-quiches (2 per serving)
Nutrition: Approximately 40 calories each.
Coffee with 2 1/2 tbs. flavored coffee creamer 100 calories
Lunch
Cheese, Vegetable, and Black Bean Tacos: This is a great grab and go lunch since most of the ingredients can be found in your fridge and pantry.
Nutritional Info (Per serving):Servings – 1
Calories: 308, Saturated Fat: 5.3g, Sodium: 172mg, Dietary Fiber: 11g, Total Fat: 9.5g, Carbs: 38g, Cholesterol: 25mg, Protein: 16.5g
Exchanges: Vegetable: 2.5, Starch: 1, Lean Meat: 2, Fat: 1
Carb Choices: 2
Mid – Day Snack
One-Quarter Cup of Almonds, Cashews, or Pistachios
Unsalted almonds, cashews, and pistachios are all protein- and fiber-rich snacks full of healthy monounsatured fats. However, because nuts are high in calories, the key is to watch portion sizes. Almonds have 155 calories per quarter-cup serving, cashews have 157 calories, and pistachios have 170.
Green Tea with 1 tsp. honey (64 calories
Dinner
Chicken with Apples: Chicken with apples is a perfect warming fall or winter dish. Serve with noodles or skinny mashed potatoes by skinny I mean no butter or cream, just nonfat or low fat milk, or fat-free chicken broth.
Serves 4.
Per Serving: Calories 260, Calories from Fat 38, Total Fat 4.5g (sat 0.7g), Cholesterol 82mg, Sodium 94mg, Carbohydrate 22.2g, Fiber 2.4g, Protein 33.2g.
Roasted Beet and Carrot Salad: Roasting beets brings out the best in this earthy vegetable. Carrots complement the beets with their sweetness, which is enhanced by roasting.
Serves 4
Per Serving: Calories 75, Calories from Fat 22, Total Fat 2.4g (sat 0.3g), Cholesterol 0mg, Sodium 88mg, Carbohydrate 11.5g, Fiber 3.2g, Protein 3.2g
Evening Snack
Popcorn walnut delight: This American favorite is easy to make at home using walnuts and a light caramel.
This classic snack is sure to please kids of all ages. What’s the prize? Our version contains half the sugar per serving than the stadium-bought alternative and the walnuts provide nearly 10 times the amount of ALA omega-3s than of any other nut
Makes 4 cups
About 8 servings
Nutritional Information Per Serving: Calories 150, Total Fat 13g, Saturated Fat 2g, Cholesterol 5mg, Sodium 230mg, Total Carbohydrate 9g, Fiber 1g, Protein 2g
Total daily Calories = 1,207
