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Sample Daily Menu Options continued...

Lean protein (low in saturated fat):

  • A higher omega-3 egg blended with 2 egg whites for an egg dish. Add vegetables such as spinach, broccoli, or tomatoes.
  • Low-fat milk or soy milk for your cereal or as a beverage
  • Part skim-milk cheese added to your omelet
  • Low-fat or nonfat yogurt with fruit or cereal, or in a smoothie

Smart fats:

  • Avocado added to your omelet
  • Nuts for cereals or a yogurt parfait
  • Extra virgin olive oil used in omelet
  • Canola oil used in whole grain muffins, pancakes, or waffles

Lunch

A sandwich or wrap with whole-grain bread or tortilla and a lean protein such as:

  • Roasted turkey, skinless chicken, or lean beef or pork
  • Part skim-milk cheese or soy cheese
  • Water-packed tuna dressed in vinaigrette, yogurt, or light mayo

A bean-based lunch such as:

  • Bean burrito with whole-grain tortilla
  • Hummus with whole grain-bread or vegetable dippers
  • Vegetarian or lean-meat chili or bean stew

Main-course salad made with:

  • Dark green lettuce
  • Lots of vegetables
  • Lean meat, fish, beans, or cheese plus avocado and nuts, if desired
  • Dressing made with extra virgin olive oil, canola oil, or yogurt

Dinner

High-fiber carb choices:

  • Cooked grains like brown rice, quinoa, barley, bulgur, or amaranth
  • Whole wheat bread, tortilla, pita bread, or buns
  • Colorful vegetables on the side or in the main course
  • Dark green lettuce for a side or dinner salad
  • Fresh fruit on the side or with the entrée

Lean protein (low in saturated fat):

  • Grilled or baked fish, by itself or in a mixed dish such as tacos
  • Skinless poultry -- grilled, baked, or stir-fried
  • Lean beef or pork -- sirloin, tenderloin -- with no visible fat
  • Part skim-milk cheese in entrees, such as eggplant parmesan, vegetarian pizza on whole wheat crust, vegetable lasagna, or enchiladas

Smart fats:

  • A sensible amount of extra virgin olive oil or canola oil used for cooking
  • Nuts added to entrée or side dishes
  • Avocado or olives with entrée or side dishes

Sample Recipes

Homemade Napa Almond Chicken Salad Sandwich

To add a couple of servings of higher-fiber and nutrient-rich whole grains, serve this chicken salad on 2 slices of 100% whole-grain bread or in a whole-wheat pita pocket. Or make a wrap sandwich with a whole-wheat flour tortilla.