Stuck In A Rut Meal Ideas

Stuck In A Rut Meal Ideas

BREAKFAST

Chocolate and Peanut Butter Smoothie
In a blender, combine 3/4 cup frozen berries, 1/4 cup low-fat vanilla yogurt, 1/2 cup low-fat chocolate soy milk, and 2 tablespoons reduced-fat all-natural peanut butter. 355 calories

Egg-White Muffin Melt
Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato. 270 calories

Berry Parfait
Top 1/2 cup low-fat Greek yogurt with 1/4 cup low-fat granola, 1 teaspoon slivered almonds, 1 tablespoon honey, and 1/2 cup berries. 303 calories

Cinnamon-Apple Oats
Prepare 1 packet plain, instant oatmeal with 1/2 cup skim milk. Microwave 3/4 of a small apple, chopped, 1 teaspoon cinnamon, and 1 teaspoon brown sugar. Top oatmeal with apples and 1 tablespoon chopped walnuts. 255 calories

Mexican Egg Scramble
Scramble 3 egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste. 191 calories

Peanut Buttery Bagel
Toast a whole-grain bagel and spread with 1 tablespoon reduced-fat all-natural peanut butter. Cover with slices from 1 apple. 335 calories

Berry Waffles
Top 2 whole-grain waffles with 1/4 cup low-fat plain yogurt, 1/2 cup mixed berries, and 2 teaspoons maple syrup. 246 calories



LUNCH

Turkey-Avocado Melt
Place 2 to 3 slices roasted turkey, 2 slices avocado, and 1 slice low-fat pepper jack cheese between 2 slices whole-grain bread. Grill in skillet. 303 calories

Penne with Feta and Sun-Dried Tomatoes
Toss 1/2 cup cooked whole wheat pasta with 1 cup sauteed spinach and 2 tablespoons each pine nuts and low-fat feta. Sprinkle with capers and chopped sun-dried tomatoes. 378 calories

Guacamole Burger
Cook a veggie burger according to package directions. Mash half an avocado with 1/2 cup salsa. Top burger with avocado mixture; serve on a whole-grain bun. 396 calories

Udon-Tofu Soup
Combine 1/2 cup cooked udon with 1 cup spinach and 1 1/2 cups hot vegetable broth. Add 1/2 cup cubed tofu, 1/2 cup chopped mushrooms, and 1 teaspoon soy sauce. 226 calories

Spinach Flatbread Pizza
Spread 1/3 cup tomato sauce on 1 naan. Top with 2 cups spinach, 1/4 cup low-fat mozzarella cheese, and 1 tablespoon slivered almonds. Bake at 350 degrees F. until melted. 366 calories

Zesty Black Beans
Cook 1/2 cup each black beans, chopped bell pepper, and chopped onion and 1 chopped jalapeno in a pan with 2 teaspoons olive oil for 5 minutes. Place over cooked brown rice; top with 1/4 avocado, sliced. 305 calories

Chopped Chicken Salad
Place 3 ounces chopped chicken, 2 tablespoons crumbled low-fat blue cheese, 1/2 cup chopped cucumber, and 1 tablespoon each chopped pecans and dried cranberries on 2 cups lettuce. Toss with 2 tablespoons vinaigrette. 356 calories



SNACKS

• 4 whole-grain crackers and 1 ounce reduced-fat cheddar 103 calories
• 1 banana dipped in 1/2 ounce melted dark chocolate 176 calories
• Low-fat pudding cup topped with 2/3 cup berries 146 calories
• 2 tablespoons hummus with 4 baby carrots 66 calories
• 10 tortilla chips with 2 tablespoons spicy black bean dip 135 calories
• 1/2 cup low-fat ricotta cheese with 1 cup sliced berries and 2 teaspoons honey 209 calories
• 1 slice toasted cinnamon raisin bread with 1/2 ounce melted dark chocolate and 1/2 sliced banana 223 calories
• 1 cup frozen strawberries blended with 1 tablespoon lime juice and 1 teaspoon honey topped with 1 tablespoon coconut 137 calories
• 1/3 cup dried apricots dipped in 1/2 ounce melted dark chocolate and 1/4 ounce chopped pistachios 210 calories
• 1/2 cup fat-free berry sorbet 120 calories
• 2 cups popcorn topped with 1 tablespoon Parmesan cheese 84 calories
• 2 hard-boiled eggs with 4 whole-grain crackers 178 calories
• 1 flour tortilla topped with 2 chopped slices avocado and 3 tablespoons black beans 197 calories
• 1/2 cup blueberries mixed with 1 tablespoon honey and 1/2 cup low-fat plain yogurt 182 calories