CHAPTER 4

Diet Day Recipes—Quick, Easy, and Delicious

These lunch and dinner recipes are only 400 calories, but they taste like a million!

In chapter 5, I present what is probably the simplest and easiest way to control calories on Diet Day: Eat store-bought frozen meals for lunch or dinner.

But maybe you’d rather prepare your own lunch or dinner on Diet Day. And if that’s the case—if you’re a person who enjoys perusing and choosing recipes, and making meals—you probably look for a couple of standard features in the recipes that you make on a regular basis. You want those recipes to be:

• simple, with a limited number of easy-to-find ingredients. Complex recipes are annoying.
• speedy, so you can make the recipe fast. You don’t want to spend too much time in the kitchen. And if you’re hungry, you want to eat soon.
• scrumptious, so the dish tastes good. Why bother making food if it’s not tasty?
• surprising, so the meal is fun to eat, rather than the same-old, same-old. Variety is the spice of life (and of lunch and dinner).
• satisfying, with a meal that fills you up rather than leaves you hungry.

Well, you’re in luck, because those benefits are just what the recipes in the Every-Other-Day Diet deliver. That’s because our recipe developer, Stephanie Karpinske, MS, RD, is an old hand at developing delicious recipes for diets and diet books, and her weight-loss recipes appear regularly in national magazines like Better Homes and Gardens and Family Circle. For the recipes in the Every-Other-Day Diet, she made sure that all of the above criteria were met. She also made sure that:

• No recipe has an ingredient list of more than seven items. Simple as can be!
• Cooking and preparation times are always under 30 minutes, and frequently under 20 minutes. You’re out of the kitchen fast!

Bill and I and our respective spouses tested all of the recipes, and we’re pretty sure you’ll agree with us that they are fast, easy, tasty, and fun. It’s amazing how much freshness and originality Stephanie packed into these meals and snacks. And because the recipes feature appetite-satisfying protein and fiber, they’re filling, too.

We’ve provided 28 days of 400-calorie lunches, 28 days of 400-calorie dinners, and 28 days of 100-calorie snacks. As you learned in chapter 2, you’ll eat either lunch or dinner on Diet Day—your choice. Add the snack when it feels best to you, perhaps at midmorning, midafternoon, or at bedtime. We didn’t create a meal plan out of these lunches, dinners, and snacks. That’s because we wanted to give you maximum flexibility in choosing what meal to eat on Diet Day. Maybe you want to eat lunch on Monday, dinner on Wednesday, dinner on Friday, and lunch on Sunday. Go right ahead! Plus, feel free to mix and match the 28 snacks with any entrée. You can make all of them over two months of Diet Days. Or you can choose a few you especially like and make them over and over again. In other words, you won’t need an executive assistant to follow the Every-Other-Day Diet.

And you won’t need an executive chef either! When we reviewed the introductions to the recipe sections of many other diet books, we were struck by how complicated they were. There are endless lists of foods to eat and not to eat. There are “steps” and “phases” and “waves,” time periods when you’re asked to switch from one set of foods and one set of recipes to another. And the recipes themselves often seem like they would challenge even the most experienced chef, with long lists of ingredients and lengthy preparation times. No wonder most people don’t stick with their diets!

You’ll find none of those difficulties in the following recipes. What you will find is easy preparation, good taste, and one simple dietary rule: stick to 500 calories on Diet Day.

A NOTE ABOUT BRANDS

When a brand-based product is mentioned (such as Thomas’ Light Multi-Grain English Muffins, or Wild Garden Fire Roasted Red Pepper Hummus), it’s best to use that exact product. Stephanie chose it either because it works best with the recipe or because the calorie count of that product is significantly lower than other similar products.

If you decide to use a different product, check the calorie count of the product in the recipe and the calorie count of the product you’re substituting and make sure your substitution has the same amount of calories.

Sometimes when we list a product in a recipe, we say “such as…” (for example, “low-fat light sesame ginger dressing, such as Newman’s Own Lite”). In that case, several brands are at the same level of calories (within 10 to 20 calories), but this product choice was the specific brand Stephanie used to make and test the recipe. This is particularly true of salad dressings. When you read “such as,” it’s fine to pick an alternate brand.

TIPS ON PREPARATION, SHOPPING, AND HEALTH

At the end of many of the recipes you’ll find either a tip to ease shopping or preparation, or a Health Tip about a particular good-for-you ingredient. You should try to stick as closely as possible to the preparation guidelines we’ve suggested so as to ensure the right calorie count. For example, if using regular cheese didn’t exceed the calorie count, we used regular cheese, rather than reduced-fat cheese, because my research shows that people who eat high-fat foods actually lose more weight on the EOD Diet, as long as they don’t eat too many calories. However, sometimes regular cheese would exceed the calorie count, so the recipe includes the reduced-fat variety. When it comes to seasoning, though, feel free to add salt and pepper and other spices as you wish. Where salt is listed as an ingredient, we found the recipe tasted better with a dash of it; otherwise, follow your own preferences and enjoy!

400-CALORIE LUNCHES

Italian Quinoa Salad

¼ cup dry quinoa

2 ounces drained chunk light tuna in water

½ cup rinsed and drained canned garbanzo beans

½ small cucumber, peeled and chopped

5 kalamata olives, pitted and chopped

2 tablespoons light Italian dressing, such as Wish-Bone Light Italian

Cook quinoa according to package directions. Let cool. Place cooked quinoa in a medium bowl. Add remaining ingredients and mix to combine. If desired, chill before serving.

Health Tip: Quinoa (pronounced keen-wah) is a gluten-free grain: it doesn’t have any of the gluten proteins found in wheat and rye that many folks are trying to avoid for better health. Quinoa has a mild flavor that mixes well with other ingredients, and it’s rich in protein, making it a great choice for vegetarians.

Turkey and Avocado Sandwich

1 Arnold Sandwich Thins Roll

1 Laughing Cow Light Queso Fresco & Chipotle cheese wedge

4 ounces thinly sliced deli turkey breast

2–3 tomato slices

pitted and peeled avocado, thinly sliced

Split sandwich thin open. Spread one half of the thin with the cheese. Top with turkey, tomato, avocado, and remaining half of the sandwich thin.

Serve with 1 piece of fresh fruit or 1 single-serve package of any flavor Popchips.

Health Tip: Tomatoes are rich in lycopene, an anticancer compound. Eating avocado with tomatoes increases the body’s absorption of lycopene by an amazing 200% to 400%.¹

BBQ Chicken and Broccoli Wrap

3 ounces rotisserie chicken breast, shredded

cup drained canned corn

½ cup broccoli slaw

2 teaspoons jarred barbecue sauce

1 tablespoon reduced-fat ranch dressing

1 multigrain Flatout Soft 100% Whole Wheat Flatbread

Place chicken, corn, broccoli slaw, barbecue sauce, and ranch dressing in a medium bowl. Mix until everything is coated. Place mixture on the Flatout wrap and carefully roll up. If desired, cut in half before serving.

Preparation Tips: You can find broccoli slaw in the produce section, next to the bagged lettuce. For this recipe, you can also use plain cooked chicken breast. It has fewer calories than rotisserie chicken, but less flavor.

Tortellini Salad

1½ cups cooked Buitoni Light Four Cheese Ravioli^*

1 cup fresh snow peas

½ cup chopped yellow sweet pepper

½ cup chopped red sweet pepper

2 tablespoons low-fat light sesame ginger dressing, such as Newman’s Own Lite

Drain and cool ravioli, then add snow peas, sweet peppers, and dressing. If desired, chill before serving.

Shopping Tips: You’ll find the Buitoni Light Four Cheese Ravioli in the refrigerator case. Also, snow peas and sugar snap peas are often confused, so make sure you buy the right ones! Snow peas are flat with a thin pod; sugar snap peas are plump with a thicker pod.

Black Bean and Corn Salad

¾ cup rinsed and drained canned black beans

cup drained canned corn

1 cup chopped green sweet pepper

1 small tomato, chopped

½ small peeled and pitted avocado, chopped

1 tablespoon red wine vinegar

¼ teaspoon ground cumin

Mix together all ingredients in a medium bowl. If desired, season with salt.

Health Tip: Several studies from Arizona State University show that adding vinegar to a meal helps control postmeal spikes of blood sugar, probably because the acetic acid in the vinegar blocks an enzyme that breaks down carbohydrates.²

Ham, Apple, and Cheddar Sandwich

2 teaspoons apple butter

1 Thomas’ Light Multi-Grain English Muffin, toasted

4 ounces thinly sliced lean (96% fat-free) deli ham

1 small apple

1 (1-ounce) slice reduced-fat sharp cheddar cheese

Spread apple butter on bottom half of English muffin. Top with ham. Cut 3 to 4 thin slices from the apple and place on top of the ham. Cover ham with the cheddar cheese and muffin top. Slice the remaining apple and serve with the sandwich.

Health Tip: Reduced-fat cheese isn’t reduced in calcium, a mineral many studies link to improved weight control.

Roast Beef Sub

cup drained and chopped jarred roasted red peppers

5 small kalamata olives, pitted and chopped

1 teaspoon red wine vinegar

1 whole-grain hot dog bun

4 ounces thinly sliced lean (96% fat-free) deli roast beef

1 (1-ounce) slice provolone cheese

Preheat oven to 350°F. Place red peppers, olives, and vinegar in a small bowl. Mix to combine, then set aside. Place hot dog bun on an oven-safe tray. Split bun open and top with roast beef and cheese. Bake for 2 to 3 minutes, or until bun is toasted and cheese is melted. Remove from oven and top melted cheese with pepper-olive mixture.

Health Tip: Roast beef is rich in protein, a super-satisfying macronutrient that helps control hunger.

Sesame Ginger Chicken Slaw

3 cups coleslaw mix

4 ounces cooked chicken breast, chopped

1 cup fresh snow peas

3 tablespoons low-fat light sesame ginger dressing, such as Newman’s Own Lite

10 dry-roasted cashews, chopped

Place everything except the cashews in a large bowl. Mix until coleslaw is evenly coated with dressing. Let rest 10 minutes to allow dressing to soak into the slaw. Toss in cashews immediately before serving.

Health Tip: A study from the University of Montreal shows that cashew extracts are antidiabetic, helping muscles use blood sugar.³

Taco Salad

3 cups bagged mixed salad greens

¼ cup shredded reduced-fat cheddar cheese

4 ounces cooked chicken breast, shredded or chopped

½ red sweet pepper, seeded and chopped

1 tablespoon light ranch dressing

2 tablespoons jarred salsa

10 bite-sized round tortilla chips, broken into pieces

Place salad greens, cheese, chicken, and sweet pepper in a medium bowl. In a separate smaller bowl, stir together ranch dressing and salsa. Pour dressing mix over salad and toss to coat. Top with broken tortilla chips.

Health Tip: A mix of salad greens delivers far more calcium, vitamin C, and vitamin A than the same amount of iceberg lettuce.

Turkey and Hummus Wrap

¼ cup Wild Garden Fire Roasted Red Pepper Hummus

1 La Tortilla Factory Smart & Delicious 100 Calorie Tortilla

4 ounces thinly sliced deli turkey breast

5–6 leaves fresh baby spinach

3–4 tomato slices

Spread hummus on tortilla. Top with turkey, spinach, and tomato. Roll up and cut in half.

Serve with 1 piece of fresh fruit or a 100-calorie pack of any flavor SunChips.

Shopping and Preparation Tip: The calories in hummus vary by brand: the hummus used in this recipe has 70 calories per ¼ cup, but most other brands have 70 calories per 2 tablespoons. If you use another brand, check the label for calories per serving and adjust the amount accordingly.

Mango Chicken Salad

4 ounces cooked chicken breast, chopped

2 tablespoons chopped celery

2 tablespoons chopped red onion

5 dry-roasted almonds, chopped

¼ cup nonfat Greek yogurt

1 tablespoon mango chutney

2 Wasa Multi Grain Crispbread

Place chicken, celery, red onion, and almonds in a medium bowl. In a separate smaller bowl, mix together yogurt and chutney. Pour over chicken mixture and mix until combined. If desired, season with salt. Serve the salad on or with crispbread.

Health Tip: Studies show that almonds aid in weight control and deliver several other health benefits, including lowering high blood sugar and LDL cholesterol.⁴

Tuna and White Bean Salad

1 ounce (about cup) uncooked medium shell pasta

4 ounces chunk light tuna in water, drained

½ cup rinsed and drained canned navy beans

½ medium cucumber, peeled and chopped

¼ cup reduced-fat feta cheese

2 tablespoons light Italian dressing, such as Wish-Bone Light Italian

Cook pasta according to package directions. Drain and let cool. Place pasta in a medium bowl. Add tuna, beans, cucumber, feta cheese, and dressing. Toss to coat. If desired, chill before serving.

Preparation Tip: Light tuna has 15 fewer calories per serving than albacore tuna, but a fishier taste. If you prefer a milder fish flavor, use albacore; 3 ounces is equivalent in calories to 4 ounces of light tuna.

Turkey Couscous Salad

¼ cup dry whole wheat couscous

3 ounces cooked turkey breast, cubed

1 small orange, peeled, sectioned, and cut into bite-sized pieces

1 tablespoon dried cranberries

1 green onion, chopped

2 tablespoons light cranberry walnut dressing, such as Newman’s Own Lite

Cook couscous according to package directions. Let cool. Place couscous in a medium bowl. Add turkey, orange pieces, cranberries, green onion, and dressing. Toss to coat. If desired, chill before serving.

Preparation Tip: When making couscous, be sure to follow the cooking directions on the package closely. If you add too much water, you’ll end up with soggy rather than fluffy grain. And if you cook the couscous too long, it can stick to the bottom of the pan.

Turkey and Pepperjack Bagel

1 Thomas’ 100% Whole Wheat Bagel Thins bagel

1 tablespoon cherry preserves

3 ounces thinly sliced smoked deli turkey breast

1 (1-ounce) slice pepperjack cheese

1 leaf romaine lettuce

Split open the bagel thin. Spread cherry preserves on the bottom half. Top with turkey, cheese, and lettuce. Cut in half to serve.

Ham and Pear Wrap

1 tablespoon reduced-fat cream cheese

1 teaspoon Dijon mustard

1 multigrain medium (8-inch) tortilla

4 ounces thinly sliced lean (96% fat-free) deli ham

1 thin slice red onion, separated into rings

1 medium pear

Mix cream cheese and mustard together and spread on the tortilla. Top with ham and red onion. Cut pear into thin slices. Place a third of the pear slices on top of the red onion. Roll up the tortilla, then cut in half. Serve with the remaining pear slices.

Health Tip: Onions are one of the richest sources of quercetin, a powerful antioxidant that studies link to lower blood pressure, lower LDL cholesterol, fewer symptoms during allergy season, and less fatigue during exercise.⁵

Chicken and Pasta Soup

4 ounces cooked chicken breast, chopped

½ cup frozen mixed vegetables

3 cups chicken broth

1½ ounces (¼ cup) dry ditalini pasta

Combine chicken, vegetables, and broth in a small saucepan. Bring to a boil. Add pasta, then simmer for 10 to 12 minutes, or until pasta and vegetables are tender.

Ham and Bean Soup

4 ounces lean cooked ham, chopped

¾ cup rinsed and drained canned navy beans

½ small zucchini, chopped

½ yellow sweet pepper, seeded and chopped

2½ cups chicken broth

teaspoon ground black pepper

Combine all ingredients in a small saucepan. Bring to a boil, then simmer for 12 to 15 minutes, or until vegetables are tender.

Shopping Tip: There’s a lot of variation in sodium (salt) levels in store-bought chicken broth, ranging from 400 to 900 mg per cup. To further confuse the situation, brands labeled “low sodium” aren’t always the lowest. Check the Nutrition Facts panel on the label to see how much sodium you’re actually getting.

Turkey and Orzo Soup

4 ounces cooked turkey breast, chopped

1 cup chopped kale

1 cup chopped white button mushrooms

3 cups chicken broth

1½ ounces (3 tablespoons) dry orzo

1 tablespoon shredded Parmesan cheese

Combine turkey, kale, mushrooms, and broth in a small saucepan. Bring to a boil, then add orzo and simmer for 10 to 12 minutes, or until vegetables are desired tenderness and orzo is cooked. Top with Parmesan cheese before serving.

Health Tip: Kale boosts the body’s level of nitric oxide, a molecule that relaxes arteries and helps control blood pressure.

Edamame Penne Salad

1 ounce ( cup) dry penne pasta

½ cup frozen shelled edamame, defrosted

½ yellow sweet pepper, seeded and chopped

½ cup grape tomatoes, halved

2 tablespoons light balsamic vinaigrette, such as Newman’s Own Lite

2 tablespoons reduced-fat feta cheese

Cook pasta according to package directions. Drain and let cool. Place pasta in a medium bowl. Add remaining ingredients and toss to coat. If desired, chill before serving.

Health Tip: Edamame (pronounced ed-ah-ma-may) are immature green soybeans, served in their pods, a standard appetizer in Japanese restaurants. You can find them in the frozen food section of most supermarkets. You also can find edamame already shelled. You’re using the pealike, fresh beans inside the pods (the pods aren’t eaten). Bonus: edamame are rich in phytoestrogens, a plant-based, weaker version of estrogen that may help ease the symptoms of menopause.

Asian Chicken Salad

4 ounces cooked chicken breast, chopped

cup drained pineapple tidbits

1 tablespoon chopped red sweet pepper

5 almonds, chopped

½ cup precooked brown rice, such as Uncle Ben’s Ready Rice

2 cups mixed salad greens

2 tablespoons low-fat/light sesame ginger dressing, such as Newman’s Own Lite

Place all ingredients in a medium bowl. Gently toss to combine. If desired, chill before serving.

Health Tip: Pineapple is rich in bromelain, an enzyme that aids digestion and lowers inflammation.

Ham and Rice Salad

½ cup frozen peas, defrosted

½ cup precooked brown rice, such as Uncle Ben’s Ready Rice

3 ounces lean cooked ham, chopped

1 Roma tomato (Italian plum tomato), chopped

2 cups chopped romaine lettuce

2 tablespoons reduced-fat ranch salad dressing

Place all ingredients in a medium bowl. Gently toss to combine. If desired, chill before serving.

Health Tip: Brown rice is a whole grain. A study from Wake Forest University shows that eating 2 to 3 servings of whole grains daily can lower your risk of heart disease by 21%, compared to the risk of people who hardly eat any whole grains.⁶

Thai Noodle Salad

1 ounce dry whole wheat spaghetti

½ sweet red pepper, seeded and chopped

3 ounces cooked chicken breast, shredded or chopped

2 green onions, chopped

2 tablespoons bottled peanut sauce

10 dry-roasted peanuts, whole or chopped

Cook spaghetti according to package directions. Drain and let cool. Place spaghetti in a medium bowl. Add sweet pepper, chicken, green onion, peanut sauce, and peanuts. Gently toss to combine. If desired, chill before serving.

Health Tip: Peanuts get a bad rap for causing allergies, but if you’re not allergic to them, they’re very good for you. Research shows roasted peanuts eaten with a meal can help control blood sugar.⁷

Chicken and Bacon Lettuce Wraps

3 slices ready-to-serve fully cooked bacon

4 ounces cooked chicken breast, shredded or chopped

½ cup diced fresh tomato

2 tablespoons reduced-fat ranch dressing

2–3 large leaves butterhead (Bibb) lettuce

Heat bacon according to package directions. Cool, then crumble. Place bacon, chicken, tomato, and dressing in a medium bowl. Mix to combine. Fill lettuce leaves with chicken mixture, then roll leaves up to serve.

Serve with 1 small piece of fruit.

Corn and Bean Burrito

cup fat-free refried beans

2 tablespoons jarred salsa

1 multigrain medium (8-inch) tortilla

¼ cup drained canned corn

cup shredded lettuce

¼ cup reduced-fat shredded Mexican taco cheese blend

Place beans in a covered microwave-safe dish and heat on high for 45 seconds to 1 minute, stirring halfway through. If beans aren’t heated through, microwave a few seconds more. Remove from microwave and stir in salsa. Spread bean mixture on the tortilla. Top with corn, lettuce, and cheese. Roll ends of tortilla toward the center, then roll up from the side to serve.

Loaded Baked Potato

1 medium russet potato

2 tablespoons light vegetable dip or French onion dip

¼ teaspoon ground black pepper

1 cup chopped frozen broccoli

3 ounces lean cooked ham, chopped

Scrub potato and prick sides several times with a fork. Place in microwave and cook on high for 5 to 6 minutes or until potato is tender. Split open the top of the potato and scoop out two-thirds of the flesh into a small bowl. Add dip and pepper, then mix to combine. Scoop potato mixture back into potato. Cook broccoli according to package directions. If desired, warm ham in the microwave. Top potato with broccoli and ham.

Health Tip: Potatoes are loaded with potassium, an important mineral for preventing and lowering high blood pressure.

Spicy Beef Chili

4 ounces 95% lean ground beef

1 cup canned diced tomatoes, undrained

cup rinsed and drained canned pinto beans

½ cup jarred salsa

½ cup water

½ teaspoon chili seasoning or chili powder

1 tablespoon reduced-fat cheddar cheese

Brown ground beef in a small to medium saucepan over medium-high heat until cooked through. Drain fat, if necessary. Add diced tomatoes, beans, salsa, water, and chili seasoning. Bring to a boil, then simmer for 10 to 15 minutes. Top with cheese before serving.

Health Tip: Pinto beans deliver soluble fiber, which can help banish belly fat.

Roast Beef with Cucumber Sauce

½ cucumber, peeled, seeded, and chopped

¼ cup reduced-fat sour cream

1 tablespoon chopped red onion

½ tablespoon chopped fresh dill

teaspoon salt

1 large (6½-inch diameter) whole wheat pita bread

4 ounces thinly sliced deli roast beef

Place cucumber, sour cream, onion, dill, and salt in a small bowl. Mix well to make sauce. Cut pita in half and open. Divide roast beef among pita halves. Top with cucumber sauce.

Health Tip: A study in Stroke links eating cucumbers (and other fruits and vegetables with white flesh, like apples and pears) to a 52% lower risk of stroke.⁸

Mediterranean Tuna-Topped Tomato

5 ounces chunk light tuna in water, drained

½ tablespoon olive oil

5 small kalamata olives, pitted and chopped

1 tablespoon chopped red onion

¼ cup reduced-fat feta cheese

1 medium tomato

Place tuna, oil, olives, red onion, and feta cheese in a small bowl. Gently mix to combine. Cut out tomato stem; then slice tomato into quarters. Top with tuna mixture.

Health Tip: Feta cheese is rich in conjugated linoleic acid, a type of fat that can help control weight, cool inflammation, strengthen immunity, and fight cancer.

400-CALORIE DINNERS

Cornmeal-Crusted Cod

1 (4-ounce) piece cod, hake, haddock, or tilapia, about ½ inch thick

¼ cup low-fat buttermilk

2 tablespoons cornmeal

½ teaspoon lemon-pepper seasoning

teaspoon dried dill or parsley

Preheat oven to 425°F. Place cod in a ziptop plastic bag. Pour buttermilk into the bag and seal. Turn the bag side to side to coat the cod. Set aside. Combine cornmeal, lemon-pepper seasoning, and dill in a small bowl. Remove cod from bag and place it in the cornmeal mixture. Turn to coat all sides of the cod. Place cod in a shallow baking pan that has been lightly coated with nonstick cooking spray. Lightly spray the top of the fish with the cooking spray. Bake for 12 to 15 minutes, turning once. Fish is done when it flakes easily with a fork.

Serve with ¾ cup Ore-Ida Steam n’ Mash Cut Red Potatoes, prepared according to package directions.

Health Tip: Even a little bit of parsley does the body good. Research shows the herb may fight heart disease, diabetes, and cancer.

Spaghetti and Meatballs

1½ ounces dry multigrain spaghetti, such as Barilla Plus

7 frozen meatless meatballs, such as MorningStar Farms Meal Starters Veggie Meatballs; or 4 frozen Italian-style turkey meatballs

½ cup marinara sauce

½ teaspoon Italian seasoning; or

¼ teaspoon each dried basil and dried oregano

teaspoon crushed red pepper (optional)

Cook pasta according to package directions. Drain and set aside. Heat meatballs according to package directions. Put marinara sauce and seasonings (and red pepper, if desired) in a small saucepan and simmer until sauce is warmed. Add meatballs to sauce and stir to combine. Serve meatballs and sauce over cooked spaghetti.

Serve with ½ cup cooked green beans.

Health Tip: Oregano is another health-giving spice; research links it to the prevention of a wide range of diseases and conditions, including infections, prediabetes, and high cholesterol.

Pepperoni Pizza

1 Flatout Light Italian Herb Flatbread

¼ cup drained canned crushed tomatoes with Italian herbs

10 small slices pepperoni

4 white button mushrooms, sliced thin

cup Italian five-cheese-blend shredded cheese

Chopped fresh basil

Preheat oven to 425°F. Place flatbread on a baking sheet. Top with crushed tomatoes, spreading evenly to cover. Add pepperoni slices, mushrooms, and cheese. Bake for 5 to 7 minutes, or until cheese melts and starts to turn golden brown. Remove from oven and top with chopped basil.

Serve with tossed salad made using 2 cups bagged mixed salad greens, ½ cup grape tomatoes, and 2 tablespoons light Italian dressing.

Shopping Tip: The Flatout company makes flatbreads in different shapes, sizes, and flavors, which you can find in the bread aisle or produce section of most grocery stores.

Chicken Enchiladas

2 ounces rotisserie chicken breast, shredded

½ cup rinsed and drained canned black beans

¼ cup jarred enchilada sauce, divided

2 tablespoons reduced-fat cheddar cheese, divided

2 small (6-inch) corn tortillas; or 1 medium (8-inch) multigrain tortilla

Preheat oven to 400°F. Combine chicken, beans, 2 tablespoons of the enchilada sauce, and 1 tablespoon of the cheese in a medium bowl. Place mixture on the tortillas. Carefully roll up tortillas and place in a small baking dish. (It’s okay if filling spills out of the sides.) Spoon remaining enchilada sauce over top of the enchiladas, then top with remaining cheese. Bake for 10 to 12 minutes, or until filling is warmed.

Preparation Tip: You could also use plain cooked chicken breast. It has fewer calories than rotisserie chicken, but also has less flavor.

BBQ Pork Chops with Apple-Topped Sweet Potato

½ teaspoon barbecue seasoning blend

1 (4-ounce) lean boneless pork chop, about ½ inch thick

1 medium (5-ounce) sweet potato

½ cup applesauce

¼ teaspoon cinnamon

Rub barbecue seasoning on both sides of the pork chop. Spray a medium skillet with nonstick cooking spray. Place pork chop in skillet and cook over medium-high heat for 4 to 5 minutes per side, or until pork is cooked through (internal temperature of at least 145°F). As the pork chop cooks, scrub the sweet potato, then prick all around the outside of it with a fork. Microwave on high for 7 to 10 minutes, or until tender. Split top of the potato open. Mix applesauce with cinnamon. Top sweet potato with applesauce. Serve with pork chop.

Health Tip: Sweet potatoes are loaded with the antioxidant alpha-carotene. A 10-year study from the Centers for Disease Control and Prevention showed that people with the highest blood levels of alpha-carotene had a 39% lower risk of death during the study than people with low levels.⁹

Steak and Peppers

1 (4-ounce) sirloin steak, about ¾ inch thick

2 cloves garlic, divided

Salt and ground black pepper

½ tablespoon olive oil

½ green sweet pepper, seeded and cut into thin slices

½ red sweet pepper, seeded and cut into thin slices

small onion, cut into thin slices

Preheat broiler. Trim steak of any visible fat, then place on tray of broiler pan. Cut 1 clove of garlic in half and rub the cut sides on both sides of the steak. Sprinkle with salt and black pepper. Broil 4 inches from heat, turning once, for 8 to 12 minutes, or until beef reaches desired doneness (145°F for medium rare, 160°F for medium, and 170°F for well done). Keep an eye on the steak while it broils, as it can burn quickly.

For pepper mixture, heat oil in a medium skillet. Add sweet peppers and onion. Sauté for a few minutes over medium-high heat. If peppers start to burn, add water, a tablespoon at a time, as needed. Chop the remaining clove of garlic and add to the skillet. Continue sautéing a few minutes more, until peppers and onions are just tender. Serve peppers and onions with the steak.

Preparation Tip: When you’re cooking with very little or no fat, food sometimes sticks to the pan. If that happens, add a small amount of water to the pan, 1 tablespoon at a time. Be careful: water can splatter when you add it to a hot skillet.

Cheesy Burger

5 ounces 95% lean ground beef

¼ cup shredded sharp cheddar cheese

1 tablespoon finely chopped onion

teaspoon salt

teaspoon ground black pepper

1 Sara Lee Delightful Wheat Hamburger Bun

Optional toppers: lettuce, tomato, ketchup, mustard, pickles

Preheat broiler. Place beef, cheese, onion, salt, and pepper in a small to medium bowl. Mix together and form into a patty. Put burger on rack of a broiler pan. Broil 4 inches from the heat for 10 to 13 minutes or until desired doneness (145°F for medium rare, 160°F for medium, and 170°F for well done). Remove burger from broiler and serve on the bun with any of the optional toppers.

Health Tip: Surprise! Black pepper is a health food. It’s rich in piperine, which research shows may help ease arthritis, lower blood pressure, prevent heart disease, and prevent Alzheimer’s.¹⁰

Chicken Parmesan

1 (4-ounce) skinless, boneless chicken breast

2 teaspoons olive oil

2 tablespoons Italian-style panko bread crumbs

1 tablespoon grated Parmesan cheese

¼ cup jarred marinara sauce

¼ cup shredded mozzarella cheese

Preheat oven to 425°F. Place chicken on a baking sheet. Rub oil on both sides of the chicken. In a small shallow bowl, mix together bread crumbs and Parmesan cheese. Place chicken in the bread crumb mixture and turn to coat, pressing bread crumbs to chicken so they stick. Place chicken back on baking sheet. Bake for 20 to 25 minutes, or until chicken is cooked through (internal temperature of 170°F), turning once. Remove from oven and top with marinara sauce and mozzarella cheese. Return chicken to oven and bake a few minutes more until cheese is melted.

Shopping Tip: Store-bought marinara sauce is often high in sugar; some brands contain as much as 10 grams per serving. Check labels and choose the brand with the lowest amount of sugar. Or look for a variety that says “no sugar added.”

BBQ Salmon with Mango Salsa

1 (4-ounce) fresh wild Atlantic skinless salmon filet, about ½ inch thick

2 tablespoons jarred barbecue sauce

For salsa:

1 cup chopped fresh mango

2 tablespoons chopped red onion

½ small cucumber, peeled and chopped

1 tablespoon chopped fresh cilantro

Juice from ½ small lime

Preheat broiler. Place salmon on tray of a broiler pan. Broil 4 inches from heat for 4 minutes. Remove from oven and brush with barbecue sauce. Broil for 2 minutes. Remove from oven again, flip the salmon, and brush the other side with the sauce. Broil for another 2 minutes, or until fish flakes easily with a fork. For salsa, place mango, onion, cucumber, cilantro, and lime juice in a small to medium bowl. Mix to combine, and serve with the salmon.

Health Tip: Oily salmon is loaded with omega-3 fat, a fat that is good for nearly every part of your body, including your brain (where it brightens mood), arteries (keeping them flexible and free of plaque), joints (easing aches and pains), and eyes (helping prevent cataracts and other age-related eye problems).¹¹

Chicken Stir-Fry

4 ounces raw chicken breast tenderloins, cut into ¾-inch-thick strips

1½ cups frozen stir-fry vegetables

2 tablespoons bottled stir-fry sauce

1 cup precooked brown rice, such as Uncle Ben’s Ready Rice

Lightly coat a medium skillet with nonstick cooking spray. Add chicken tenders and stir-fry over medium-high heat for 4 to 5 minutes. Add frozen vegetables and stir-fry sauce. Cook for 3 to 4 minutes more, or until chicken is cooked through and vegetables reach desired doneness. Serve over brown rice.

Ravioli Vegetable Toss

½ medium yellow summer squash, chopped

1 cup cherry tomatoes, halved

cup chicken broth

2 cups fresh baby spinach

1 cup cooked Buitoni Light Four Cheese Ravioli^*

3 tablespoons shredded Parmesan cheese

Spray a medium to large skillet with nonstick cooking spray. Add yellow squash and tomatoes and sauté over medium-high heat for 2 to 3 minutes. Add broth and spinach and continue to sauté for 4 to 5 minutes more, or until squash is tender. Stir in cooked ravioli just to combine. Remove from heat. Top with cheese before serving.

Shopping Tip: You’ll find Buitoni Light Four Cheese Ravioli in the refrigerator case.

Fettuccine with Cream Sauce

1 ounce reduced-fat or “ less fat” cream cheese

¼ cup skim milk

teaspoon salt

1 tablespoon grated Parmesan cheese

½ cup frozen peas, defrosted

1¼ cups Buitoni fettuccine^*

Coarse-ground black pepper

Whisk together cream cheese, milk, and salt in a small saucepan to make sauce. Bring to a boil, stirring constantly. Stir in cheese; then simmer over medium heat until mixture starts to bubble and thicken, stirring occasionally. Stir in peas. Pour sauce over prepared fettuccine and toss until sauce coats the pasta. Season with pepper.

Shopping Tip: You’ll find Buitoni fettuccine in the refrigerator case.

Mini Meat Loaf with Mashed Potatoes

5 ounces 95% lean ground beef

1 teaspoon bread crumbs

1 teaspoon dry onion soup mix

2 teaspoons ketchup

Preheat oven to 450°F. Place beef, bread crumbs, soup mix, and ketchup in a small to medium bowl. Mix well to combine. Form mixture into a small oval-shaped loaf and place on rack of a broiler pan. Bake for 15 to 20 minutes, or until cooked through (internal temperature of at least 160°F). Keep an eye on the meat loaf as it cooks, as it can easily burn at this temperature.

Serve with 1¼ cups Ore-Ida Steam n’ Mash Garlic Seasoned Potatoes, prepared according to package directions.

Chicken Nachos

20 mini round tortilla chips

2 ounces cooked chicken, shredded or chopped

½ cup rinsed and drained canned black beans

½ cup reduced-fat Mexican-blend cheese

1 Roma tomato (Italian plum tomato), diced; or 2 tablespoons jarred salsa

5 jarred, sliced jalapeños (optional)

Preheat oven to 375°F. Spread tortilla chips out on a baking tray so that they’re touching but not piled on top of each other. Evenly top chips with chicken, beans, and cheese. Bake for 5 to 8 minutes, or until cheese is melted. Remove from oven and top with diced tomato and, if desired, jalapeños.

Health Tip: The jalapeños in the recipe might help you shed pounds. They’re rich in capsaicin, a compound that many studies show helps control appetite.¹²

Sautéed Shrimp with Kale and Pine Nuts

2 teaspoons olive oil

4 ounces peeled and deveined shrimp, tails removed

1 clove garlic, sliced thin

1 cup chopped kale

½ cup rinsed and drained canned navy beans

1 tablespoon pine nuts

Heat oil in a medium skillet. Add shrimp and sauté over medium-high heat for 2 to 3 minutes. Add garlic and kale. Saute for 4 to 5 minutes more, or until shrimp are opaque. Stir in beans. Remove from heat. Sprinkle with pine nuts before serving.

Chicken with Spinach and Tomatoes

1 (5-ounce) boneless, skinless chicken breast

1 tablespoon olive oil

3 cups fresh baby spinach

1 clove garlic, sliced thin

¾ cup grape tomatoes

cup chicken broth

6 kalamata olives, pitted and sliced

Cut chicken into ¾-inch-wide strips. Heat oil in a medium to large skillet. Add chicken and sauté over medium-high heat for 3 to 4 minutes. Add spinach, garlic, and tomatoes. Sauté for 2 to 3 minutes more. Add broth and olives. Let simmer for 5 to 8 minutes, stirring occasionally, until chicken is cooked through and tomatoes are tender.

Health Tip: Garlic is great for you. Decades of scientific studies on garlic and health show that regular intake may help prevent many age-related diseases, including heart disease, stroke, cancer, dementia, arthritis, and cataracts.

Scallops with Pineapple Salsa

5 ounces fresh or frozen scallops

½ teaspoon Cajun seasoning

2 teaspoons olive oil

For salsa:

1½ cups fresh chopped pineapple

2 tablespoons chopped red onion

½ small jalapeño pepper, seeded and chopped

7 almonds, coarsely chopped

Thaw scallops, if frozen. Rinse and pat dry with a paper towel. Place in a medium bowl with the Cajun seasoning and toss until lightly coated. Heat oil in a medium skillet. Add scallops and cook over medium-high heat for 4 to 5 minutes, or until scallops are opaque throughout. Remove from heat. For salsa, place pineapple, red onion, jalapeños, and almonds in a medium bowl and toss to combine. Serve salsa with scallops.

Health Tip: Enjoy that olive oil! A Spanish study on the Mediterranean Diet, published in the New England Journal of Medicine, shows that the diet can reduce heart attacks and strokes by 30%, compared to a low-fat diet, and that olive oil is probably the diet’s most heart-healthy ingredient.

Penne Primavera

cup (2 ounces) dry penne

1 tablespoon olive oil

½ small zucchini, cut into thin strips

1 yellow or orange sweet pepper, seeded and cut into thin strips

1 cup sliced portobello or white button mushrooms

cup chicken broth

Cook pasta according to package directions. Drain and set aside. Heat oil in a medium to large skillet. Add zucchini, sweet pepper, and mushrooms and sauté over medium-high heat for 5 to 6 minutes. Add broth and continue sautéing a few minutes more, until vegetables are tender. Stir in the cooked pasta before serving.

Shopping Tip: When buying pasta, try one of the many whole-grain blends now available. They have more nutrients and fiber than white pasta, yet taste almost the same.

Egg and Cheese Casserole

2 large eggs

½ cup low-fat milk

¼ teaspoon grainy mustard

¼ teaspoon ground black pepper

1 slice whole wheat bread, torn into bite-sized pieces

1 slice ready-to-serve fully cooked bacon, chopped

¼ cup shredded cheddar cheese, divided

Preheat oven to 400°F. Crack eggs into a small bowl. Add milk, mustard, and pepper. Whisk until combined. Set aside. In an individual-sized casserole dish, place bread, bacon, and 3 tablespoons of the cheese. Toss lightly to combine. Pour egg mixture on top. Bake for 20 minutes, then remove from oven and top with remaining 1 tablespoon cheese. Return to oven and bake for 5 to 10 minutes more, or until knife inserted in center comes out clean.

Health Tip: We’ve included this breakfast-like recipe among the dinners because some folks adore breakfast and miss not eating it on the EOD Diet. Don’t be afraid of eggs, bacon, and cheese on Diet Day. Studies show that their hearty dose of fat and protein helps you feel full for hours, reducing hunger.¹³ And my research shows you can eat anything on Diet Day and still improve risk factors for heart disease.

Sirloin Steak with Mushroom Sauce

¼ teaspoon ground black pepper

teaspoon garlic salt

1 (4-ounce) sirloin steak, about ¾ inch thick

1 green onion, chopped (optional)

For mushroom sauce:

1 cup sliced portobello mushrooms

1 cup sliced white button mushrooms

cup light Alfredo sauce, such as Ragú Light Parmesan Alfredo

Preheat broiler. Combine black pepper and garlic salt in a small bowl. Rub over both sides of the steak. Place steak on rack of a broiler pan and broil 3 inches from the heat, turning once, for 8 to 12 minutes, or until steak reaches desired doneness (internal temperature 145°F for medium rare, 160°F for medium, and 170°F for well done). While steak cooks, prepare mushroom sauce. Spray a medium skillet with nonstick cooking spray. Add mushrooms and sauté over medium-high heat for 5 to 7 minutes, adding water, 1 tablespoon at a time, if needed, to keep mushrooms from burning. Stir in Alfredo sauce and cook for 3 to 4 minutes more, or until sauce is heated through. Pour sauce over steak. If desired, top with green onion.

Health Tip: White button mushrooms strengthen the immune system, report scientists at Tufts University in the British Journal of Nutrition.¹⁴

Chicken Cacciatore

cup (1½ ounces) dry rotini pasta

1 (4-ounce) boneless, skinless chicken breast

½ green sweet pepper, seeded and chopped

1 cup sliced white button mushrooms

1 cup canned diced tomatoes with garlic and basil, undrained

Cook pasta according to package directions. Drain and set aside. Cut chicken breast into bite-sized pieces. Spray a medium skillet with nonstick cooking spray. Add chicken and cook over medium-high heat for 2 to 3 minutes, just to brown the outside of the chicken. Add pepper and mushrooms and sauté for 4 to 5 minutes more, or until peppers are tender. Add diced tomatoes. Reduce heat and simmer about 5 minutes more. Stir in cooked pasta before serving.

BBQ Bacon and Pineapple Pizza

½ of a Boboli mini (8-inch) pizza crust

1 tablespoon jarred barbecue sauce

3 slices fully cooked Canadian bacon, such as Oscar Mayer

1 tablespoon chopped red onion

cup drained canned pineapple tidbits

¼ cup Italian five-cheese-blend shredded cheese

Preheat oven to 425°F. Place pizza crust half on a baking sheet. Spread barbecue sauce on top. Add Canadian bacon, red onion, and pineapple. Sprinkle cheese on top. Bake for 10 to 12 minutes, or until cheese is bubbly and lightly browned.

Rigatoni in Tomato Cream Sauce

¾ cup (2 ounces) dry rigatoni pasta

¾ cup jarred marinara sauce

cup 1% low-fat milk

¼–½ teaspoon red pepper flakes

2 tablespoons grated Parmesan cheese

Cook pasta according to package directions. Drain and set aside. Place marinara sauce, milk, and red pepper flakes in a small saucepan. Bring to a boil; then reduce heat and stir in cheese. Simmer uncovered for 10 to 12 minutes, or until sauce thickens, stirring occasionally. Stir in cooked pasta.

Chicken and Bean Quesadillas

2 small (fajita-size) flour tortillas

¼ cup canned fat-free refried beans

2 ounces cooked chicken breast, shredded or chopped

2 tablespoons reduced-fat shredded Mexican taco cheese blend

peeled and pitted avocado, mashed

Spray a medium skillet with nonstick cooking spray. Place 1 tortilla in the skillet. Spread refried beans on top. Top with chicken and cheese. Place the other tortilla on a plate. Spread one side with the mashed avocado. Place the tortilla, avocado side down, on top of the other tortilla. Press the top of the tortilla lightly so the quesadilla will hold together when you flip it. Spray the top with nonstick cooking spray. Cook quesadilla over medium to medium-high heat for 4 to 5 minutes per side, or until cheese is melted and tortillas are lightly browned.

Health Tip: Avocados are the best source of monounsaturated fats, which studies show can help you control weight, lower LDL cholesterol, and balance blood sugar.

Pork Chop with Sautéed Apples and Onions

1 teaspoon olive oil

1 (5-ounce) lean boneless pork chop, about ½ inch thick

small sweet onion, sliced thin

1 small apple, cored and sliced thin

½ cup chicken broth

1 tablespoon balsamic vinegar

Heat oil in a medium to large skillet. Add pork chop and cook over medium-high heat for 4 to 5 minutes per side, or until cooked through (internal temperature of at least 145°F). Transfer chop to a plate and cover to keep warm. Place onion and apple in the skillet, sautéing for 1 to 2 minutes to lightly brown the outsides. Pour in broth and balsamic vinegar. Bring to a boil, then simmer for 8 to 10 minutes, or until onions and apples are tender. (If apple-and-onion mixture sticks to the pan, add a small amount of water.) Serve apple mixture with pork chop.

Health Tip: An apple a day might keep the cardiologist away. Researchers from Ohio State University found that people eating an apple a day for just one month had a “tremendous” (40%) decrease in oxidized LDL cholesterol, the type of LDL that does the most damage to arteries.¹⁵

Steak Tacos

1 (4-ounce) sirloin steak

½ cup canned diced tomatoes with green chilies, such as Ro-Tel Tomatoes & Green Chilies, undrained

2 small corn taco shells, such as Old El Paso

½ cup shredded lettuce

2 tablespoons reduced-fat shredded cheddar cheese

Cut steak into thin strips. Spray a medium skillet with nonstick cooking spray. Place steak strips in skillet and sauté for 5 to 6 minutes over medium-high heat. Add diced tomatoes and cook for 5 to 6 minutes more, or until most of the liquid has evaporated. Divide beef-tomato mixture between the two taco shells. Top with shredded lettuce and cheese.

Chicken with Roasted Dijon Potatoes

1¼ cups diced red potatoes

2 teaspoons olive oil

1 teaspoon Dijon mustard

teaspoon salt

1 (5-ounce) chicken breast

2 tablespoons Lawry’s Herb & Garlic Marinade with Lemon Juice

Preheat oven to 425°F. Place red potatoes, oil, mustard, and salt in a small bowl. Mix to coat, then transfer to a shallow oven-safe pan. Place chicken in a separate oven-safe baking dish, lined with foil. Pour marinade over the chicken, turning to coat. Place chicken and potatoes in oven. Bake for 20 to 25 minutes, or until potatoes are tender and chicken is cooked through (internal temperature of 170°F). If chicken is done before the potatoes, remove it from oven and cover to keep warm. Serve chicken with the potatoes.

Preparation Tip: The marinade contains sugar, and any remnants that run off the chicken tend to stick to the pan. Lining the baking pan with foil will make cleanup quick and easy.

Spicy Sausage and Rice

1 Al Fresco Spicy Jalapeño Chicken Sausage link

½ cup drained canned corn

½ cup rinsed and drained canned black beans

½ cup precooked brown rice, such as Uncle Ben’s Ready Rice

2 tablespoons bottled salsa

Follow package instructions for preparing the sausage. Set aside. In a small microwave-safe bowl, combine corn, black beans, rice, and salsa. Microwave on high for 1 minute. Remove from microwave and stir. If needed, microwave another 30 seconds to 1 minute, or until mixture is warmed. Serve prepared sausage link with rice, corn, and bean mixture.

Shopping and Preparation Tips: You’ll usually find Al Fresco Spicy Jalapeño Chicken Sausage links in the refrigerator case, near the prepacked deli meats. Rinsing canned beans removes a lot of the sodium, so before using, place the beans in a colander, rinse well with cold water, then let them sit for a minute to drain.

100-CALORIE SNACKS

Hummus-Cucumber Boats

1 medium cucumber

¼ cup Wild Garden Fire Roasted Red Pepper Hummus (or other desired flavor)

Paprika or salt to taste (optional)

Halve cucumber lengthwise. Use a spoon to hollow out the center of each cucumber half, removing the seeds. Spread 2 tablespoons hummus in each cucumber half. Sprinkle with paprika and/or salt, if desired.

Berry Smoothie Pops

cup plain nonfat Greek yogurt

¼ cup orange juice

¼ cup blueberries (fresh or frozen)

¼ cup strawberries (fresh or frozen)

Popsicle mold; or a 4-to 6-ounce plastic cup

Popsicle stick

Place yogurt, juice, and fruit in a blender or small food processor and blend or process until smooth. Pour mixture into a small (4-to 6-ounce) popsicle mold or plastic cup. Place popsicle stick upright in the middle of the popsicle mold section or cup and freeze until solid. Remove popsicle from mold or cup and serve.

Health Tip: Berries are superfruits. New studies show that regularly eating blueberries or strawberries can help strengthen the immune system, lower blood pressure, balance blood sugar, improve memory, and even help prevent precancerous lesions from turning into cancer.

Fruit with Cheese Spread

1 Laughing Cow Light Blue Cheese Wedge

½ small apple, cut into slices

½ small pear, cut into slices

Spread blue cheese onto apple and pear slices.

Peanut Butter and Banana Square

1 teaspoon creamy peanut butter

1 (2½-inch) graham cracker square

¼ of a small (6-inch) banana, cut into slices

Spread peanut butter onto graham cracker. Top with sliced bananas.

Health Tip: Worried that eating a banana might spike your blood sugar? Relax. A study in the International Journal of Food Sciences and Nutrition shows that a banana is a healthy snack for anybody trying to regulate glucose levels, including people with diabetes.¹⁶

Greek Yogurt Parfait

½ of a 6-ounce container of Chobani Greek nonfat vanilla yogurt

2 strawberries, hulled and sliced

¼ cup Berry Berry Kix cereal

Place yogurt in a parfait glass. Top with sliced berries and cereal.

Health Tip: Greek yogurt is regular yogurt that’s been strained or filtered to remove the whey, giving it a creamier consistency and tangier taste; it has half the sugar and nearly double the protein of regular yogurt.

Jicama Sticks

2 (1-ounce) slices deli turkey

1 teaspoon Dijon mustard

¾ cup peeled, sliced jicama^*

Place turkey slices on a plate. Spread with Dijon mustard. Cut turkey into enough strips to cover each jicama stick. Wrap the mustard side of the turkey around each jicama stick.

Health Tip: Jicama is a turniplike plant with a sweet/starchy flavor somewhat similar to an apple. It’s rich in fiber and vitamin C.

Chocolate Stack

1 teaspoon creamy almond butter

1 Dove Rich Dark chocolate square

4 strawberries, hulled

Spread almond butter on chocolate square. Slice one of the strawberries and place slices on top of chocolate square. Serve with remaining whole strawberries.

Health Tip: Dark chocolate is loaded with antioxidants that protect your arteries. Research shows that regularly eating a small amount of dark chocolate can help lower blood pressure, LDL cholesterol, and the risk of heart disease and stroke. It can even help lower the risk of a second heart attack!¹⁷

Trail Mix

½ cup Honey Kix cereal

¼ cup Cheerios cereal

15 raisins

Mix everything together in a small bowl.

Health Tip: A study from Canadian researchers shows that eating raisins as a snack can help you feel fuller and eat fewer calories afterward, compared to eating grapes, potato chips, or cookies.¹⁸

Garden Fresh Toast

½ of an Arnold Sandwich Thins Roll

2 tablespoons Wild Garden Sun Dried Tomato Hummus

½ small cucumber, sliced

Salt (optional)

Toast the sandwich thin. Spread the top with hummus; then top with sliced cucumbers. If desired, lightly sprinkle with salt.

Tomatoes, Peppers, and Cheese

½ medium tomato

½ yellow sweet pepper, seeded

1 (1-ounce) stick mozzarella string cheese

Coarsely chop tomato and sweet pepper and place in a small bowl. Cut string cheese into small pieces. Add cheese to the bowl with the tomato and peppers and toss to combine.

Mock Apple Crisp

½ cup unsweetened applesauce

–¼ teaspoon cinnamon

¼ cup Cinnamon Toast Crunch cereal

Place applesauce in a microwave-safe bowl. Stir in cinnamon. Microwave on high for 20 to 30 seconds, or until applesauce is warmed. Place cereal in a separate bowl. Use the back of a spoon to lightly crush cereal. Top warmed applesauce with crushed cereal.

Health Tip: Cinnamon acts like glucose-controlling insulin in the body; studies show even a little bit of cinnamon with a meal can help balance postmeal blood sugar.¹⁹

Fruity Waffle Sticks

1 Eggo Nutri-Grain Low Fat Waffle, toasted

2 teaspoons reduced-fat cream cheese

1 teaspoon Polaner All Fruit Spreadable Fruit (any flavor)

Toast the waffle. Spread with cream cheese and then the fruit spread. Cut into 3 to 4 “sticks” to eat.

Tuna Salad Snack

1 small tomato

2 ounces chunk light tuna in water, drained

1 tablespoon light ranch dressing

Cut out tomato stem, then cut tomato into four wedges, leaving them connected at the bottom of the tomato. Place tuna in a small bowl. Add dressing and mix to combine. Spoon tuna on top of tomato wedges.

Chocolate Yogurt Sundae

½ of a 6-ounce container Chobani Greek nonfat vanilla yogurt

¼ cup Chocolate Cheerios cereal

Place yogurt in a small bowl. Top with cereal.

Berry Bagel

½ cup ripe sliced strawberries

1 teaspoon sugar

½ Thomas’ 100% Whole Wheat Bagel Thins bagel

Place strawberries and sugar in a small bowl. Use the back of a fork to lightly mash strawberries. Be careful not to mash so much that they become liquid. You want them to be like a spreadable jam. Toast bagel. Spread strawberry mixture on top.

Tomato-Basil Melt

½ of a Thomas’ Light Multi-Grain English muffin

1 small Roma tomato (Italian plum tomato), sliced

2–3 fresh basil leaves

2 tablespoons shredded mozzarella cheese

Preheat oven to 400°F. Toast English muffin half. Top with tomato, basil, and mozzarella cheese. Bake for 4 to 5 minutes, or until cheese is melted.

Health Tip: Two compounds in basil—orientin and vicenin—are potent inhibitors of free radicals, the cell-hurting molecules that are a main cause of aging and chronic disease.

Cinnamon Bagel with Orange Spread

½ Thomas’ Cinnamon Raisin Bagel Thins bagel

1 tablespoon reduced-fat cream cheese

2 teaspoons orange juice

¼–½ teaspoon grated orange peel

Toast bagel. Place cream cheese in a small bowl. Add orange juice and orange peel. Mix well, then spread on toasted bagel half.

Health Tip: Studies in Nutrition Research²⁰ and the American Journal of Clinical Nutrition²¹ show orange juice can lower LDL cholesterol and raise good (HDL) cholesterol.

Open-Faced Cucumber Sandwich

½ Arnold Sandwich Thin

¼ cup low-fat cottage cheese

¼ cucumber, peeled and cut into thin slices

Dash lemon-pepper seasoning or salt

Toast sandwich thin. Top with cottage cheese and cucumber slices. Sprinkle with lemon-pepper seasoning or salt.

Health Tip: Studies link regular intake of cottage cheese and other calcium-rich dairy products with balanced blood sugar, lower blood pressure, less weight gain, and a smaller waistline.

Strawberries and Cream Toast

½ Arnold Sandwich Thins Roll

1 wedge Laughing Cow Smooth Sensations Cream Cheese Spread ( Less Fat), Strawberries & Cream flavor

1 strawberry, sliced

Toast the sandwich thin. Spread cream cheese on top, then top with strawberry slices.

Almond-Cherry Smoothie

1 cup Blue Diamond Almond Breeze unsweetened chocolate almond milk

½ cup frozen dark sweet cherries

1 cup ice

Place almond milk, cherries, and ice in a blender. Blend until combined.

Health Tip: Health is a bowl of cherries. Studies at Boston University School of Medicine show that cherries can help prevent gout (an increasingly common health problem) or prevent gout attacks if you already have the disease.²² Other research shows cherries lower triglycerides and C-reactive protein, two risk factors for heart disease.²³ Cherries before bedtime can also improve sleep!²⁴

Ham and Cheese Spirals

½ teaspoon mustard

1 (1-ounce) slice lean deli ham

1 leaf butterhead (Bibb) lettuce

1 (1-ounce) mozzarella cheese stick

Spread mustard on ham. Place lettuce on top. Put cheese stick in the center of the lettuce. Roll up from one side to the other. Cut the roll-up into 2 to 3 pieces to serve.

Health Tip: A little mustard goes a long way toward better health. The mustard plant is in the cancer-fighting crucifer family, which includes broccoli, Brussels sprouts, kale, and cabbage. And the mustard seed contains concentrated amounts of the same anticancer compounds found in those greens.

Cinnamon Tortilla Strips

1 small (fajita-size) Mission Carb Balance whole wheat tortilla

1 teaspoon cinnamon-sugar seasoning

Preheat oven to 350°F. Place tortilla on a cutting board. Spray one side with nonstick cooking spray. Sprinkle cinnamon sugar evenly over tortilla. Cut into 4 to 5 strips. Transfer strips to baking sheet. Bake for 6 to 9 minutes, or until strips are crisp and lightly browned.

Preparation Tip: If you don’t have cinnamon-sugar seasoning, combine 1 teaspoon sugar with teaspoon cinnamon.

Taco Dip with Peppers

¼ cup reduced-fat sour cream

½ teaspoon taco seasoning

1 tablespoon jarred salsa

1 green sweet pepper, seeded and cut into thin strips

Place sour cream, taco seasoning, and salsa in a small bowl. Mix to combine. Serve with green pepper strips.

Crackers with Vegetable Spread

1 tablespoon Kraft Philadelphia Garden Vegetable Less Fat cream cheese

2 Wasa Light Rye crispbreads

1 tablespoon shredded carrot

Spread ½ tablespoon cream cheese on each crispbread. Top each with ½ tablespoon shredded carrot.

Health Tip: Finnish scientists call it the “Rye Factor”—the fact that blood sugar levels stay uniquely balanced after a meal that includes rye bread.²⁵

Bananas with Crunchy Berry Topping

½ banana

1 tablespoon Chobani Greek nonfat vanilla yogurt

¼ cup Kellogg’s Special K Red Berries cereal

Cut the banana in half lengthwise and place on a plate, cut side up. Spread ½ tablespoon yogurt on the cut surface of each banana. Top each with 2 tablespoons of the cereal.

Berries with Fruit Dip

3 tablespoons plain nonfat Greek yogurt

2 teaspoons Polaner All Fruit spread (any flavor)

6 medium strawberries, hulled

Place yogurt and fruit spread in small bowl. Mix to combine, then use as a dip for the strawberries.

Health Tip: Adding strawberries to your diet for eight weeks decreases total and LDL cholesterol, report scientists from Oklahoma State University in Nutrition Research.²⁶

Turkey-Lettuce Rolls

3 (1-ounce) slices deli turkey breast

3 dill pickle spears

3 small leaves of lettuce

Wrap each slice of turkey around a pickle spear; then wrap lettuce around the turkey.

Sweet-and-Salty Snack Mix

1 cup Skinny Pop popcorn

11 Pepperidge Farm Original Goldfish crackers

cup Berry Berry Kix Cereal

Place popcorn, crackers, and cereal in a medium bowl. Toss to combine.

Health Tip: As a snack, popcorn satisfies hunger and decreases appetite far better than potato chips, according to a study in Nutrition Journal.²⁷