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Sample Daily Menu Options continued...

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.

Makes 4 or more servings.

3 cups shredded roasted or rotisserie chicken, skin removed

1 cup red grapes, cut in half

2/3 cup finely chopped celery

1/3 cup sliced almonds, honey roasted or plain roasted

Dressing:

1/2 cup low-fat or light mayonnaise (or nonfat plain Greek yogurt)

2 tablespoons honey

2 tablespoons Dijon mustard

1/4 teaspoon black pepper

Garnish (optional):

8 leaves romaine lettuce

8 slices of tomato

  1. In a medium bowl, combine shredded chicken, grapes, celery, and almonds.
  2. In a small bowl, combine dressing ingredients with whisk or spoon until smooth and blended. Drizzle dressing over the chicken and grape mixture and stir to blend.
  3. Spoon chicken mixture onto bread to make 4 or more sandwiches. Garnish with lettuce and tomato, if desired.

Per serving, including bread (if 4 per recipe): 500 calories, 42 g protein, 51 g carbohydrate, 14 g fat, 2.6 g saturated fat, 6 g monounsaturated fat, 5 g polyunsaturated fat, 96 mg cholesterol, 7 g fiber, 764 mg sodium. Calories from fat: 25%. Omega-3 fatty acids = 0.4 gram, omega-6 fatty acids = 4.5 grams.

Spinach & Mushroom Bagel Pizza

Compared to a personal pan pizza at a popular pizza chain, a serving of these spinach and mushroom bagel pizzas has about half of the calories, fat, and sodium. It also has two-thirds less saturated fat and cholesterol and three times the fiber.