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Lunch<\/h2>\n
Pick one (425 calories each)<\/b><\/p>\n
Arugula, Orange, and Chickpea Salad<\/b>
Toss 2 cups arugula with \u00be cup chickpeas, \u00bc cup cooked bulgur wheat, \u00bc cup orange segments cut into chunks, 1 tablespoon sunflower seeds, and 2 tablespoons goat cheese. Dress with 1 teaspoon olive oil whisked with 1 teaspoon lemon juice, \u00bd teaspoon honey, and ? teaspoon garlic powder. (Pictured above, left.)<\/p>\n
Almond Butter and Fruit Wrap<\/b>
Spread 1 whole-wheat tortilla with 1\u00bd tablespoons almond butter. Top with \u00bd banana, sliced, and 1\/3 cup sliced strawberries. Roll up. Serve with 4 ounces plain 2% Greek yogurt mixed with 1 teaspoon honey and cinnamon to taste for dipping.<\/p>\n
Avocado Boat Tuna Salad<\/b>
Scoop some of the flesh out of half an avocado, enough to widen the bowl area. Mash the removed avocado in a bowl along with 1 tablespoon\u00a0Greek yogurt, 1 teaspoon lemon juice, and 1 teaspoon fresh dill (or \u00bc\u00a0teaspoon dried). Add 2 ounces canned white tuna, drained and flaked, 2 tablespoons chopped celery, 2 tablespoons diced apple, and 1\/3 cup white beans. Scoop the tuna into the avocado bowl. Serve with half of a 6-inch whole-wheat pita. (Pictured above, right.)<\/p>\n
Balsamic Lentil Tomato Salad<\/b>
Toss 1 cup cooked lentils with \u00be\u00a0cup grape tomatoes, sliced in half, 1 cup chopped baby spinach, 2 tablespoons chopped red onion, 2 tablespoons pine nuts (or almonds or walnuts), and 2 tablespoons chopped basil. Dress with 1 tablespoon balsamic vinegar whisked with 1 teaspoon Dijon mustard, 2 teaspoons olive oil, \u00bd\u00a0teaspoon honey, and a dash of salt and pepper.<\/p>\n
Peanut Noodle Salad<\/b>
Whisk together 1 tablespoon peanut butter, 2 teaspoons rice vinegar, \u00be teaspoon low-sodium soy sauce, \u00bd\u00a0teaspoon honey, \u00bd\u00a0teaspoon chopped fresh ginger (or 1\/8 teaspoon dried), 1\/4 teaspoon minced garlic, and 1 tablespoon warm water. Toss sauce with 1 cup cooked buckwheat (soba) noodles, 3 ounces shredded chicken breast, 1 cup shredded purple cabbage and \u00bd\u00a0cup shredded carrot. Top with chopped cilantro if desired.<\/p>\n
Picnic Lunch<\/b> Pick one (425 calories each)<\/b><\/p>\n Cumin Chicken With Kale and Baked Fries<\/b> Pizza Quinoa<\/b> Quick Vegetable and Chickpea Green Curry<\/b> Steak with Tomato-Zucchini-Quinoa Salad<\/b> Walnut-Crusted Salmon With Vegetables<\/b> White Bean, Spinach, and Garlic Pasta<\/b> Women should have one per day; men should have two.<\/b><\/p>\n If these options don\u2019t appeal to you, swap in a 150-calorie snack of your choosing.<\/p>\n Avocado and Tomato Toast<\/b> Broiled Grapefruit<\/b> Edamame in the shell<\/b>, 1 cup<\/p>\n Maple Yogurt with Coconut and Almonds<\/b> Nutty Banana Cacao Bites<\/b> Parmesan Pepper Popcorn<\/b> Pick One (150 calories)<\/b><\/p>\n If these options don\u2019t appeal to you, swap in a 150-calorie treat of your choosing.<\/p>\n Grilled Peach With Vanilla Ice Cream<\/b> Ice Cream and Berries<\/b> Iced Cocoa-Vanilla Latte<\/b> PB and Chocolate<\/b> Potato chips, <\/b>1 ounce<\/p>\n Tortilla chips, <\/b>1 ounce, and 2 tablespoons salsa<\/p>\n Editor’s Note:<\/b> This article also appeared in the June 2017 issue of Consumer Reports on Health<\/a>.<\/p>\n More from Consumer Reports: Copyright \u00a9 2006-2017 Consumer Reports, Inc.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Vanilla-Orange French Toast With Honeyed Ricotta Whisk 1 egg with 2 tablespoons nonfat milk, \u00bd teaspoon vanilla extract, 1 teaspoon orange zest, and a dash of cinnamon. Soak 2 slices of whole-wheat bread in the egg mixture, flipping to coat each side. Place in a skillet with 1\u00bd teaspoons butter and cook until browned on Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-175117","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/posts\/175117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/comments?post=175117"}],"version-history":[{"count":0,"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/posts\/175117\/revisions"}],"wp:attachment":[{"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/media?parent=175117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/categories?post=175117"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/tags?post=175117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Pair 1 hard-boiled egg with \u00be cup grapes, 7 woven whole-wheat crackers, 2 tablespoons hummus, \u00bd ounces cheddar cheese, and a cucumber-tomato salad made with \u00bd cucumber (sliced) and 2 tomato slices (quartered) dressed with 2 teaspoons red-wine vinegar and 1 teaspoon olive oil.<\/p>\n<\/figure>\n
Dinner<\/h2>\n
Rub a 4-ounce skinless chicken breast with \u00bc\u00a0teaspoon each salt and ground cumin and \u00bd teaspoon olive oil. Place on a large foil-lined baking sheet. Add a medium russet potato cut into \u00bc-inch strips tossed with 1 teaspoon olive oil. Bake at 425\u00b0 F for 10 minutes. Flip fries and cook about 15 minutes more, until chicken is cooked through. Meanwhile, saut\u00e9 2 cups roughly chopped kale in \u00bd teaspoon olive oil over medium-high heat until tender, about 5 minutes. Stir in 1 teaspoon lemon juice and ? teaspoon each chili powder, cumin, and salt. (Pictured above, left.)<\/p>\n
In an oven-safe skillet, saut\u00e9 \u00bc\u00a0cup chopped onion and \u00bd\u00a0cup sliced cremini mushrooms in 1 teaspoon olive oil over medium heat until tender, about 5 minutes. Remove from pan. Add 1 teaspoon olive oil and 3 ounces ground turkey breast, \u00bc teaspoon oregano, \u00bc\u00a0teaspoon garlic powder, and 1\/8 teaspoon salt. Saut\u00e9 until turkey is cooked through, about 7 minutes. Add mushrooms and onions back to the skillet and stir in \u00bc\u00a0cup marinara sauce and \u00bd\u00a0cup cooked quinoa. Top with 1 tablespoon shredded part-skim mozzarella, and 1 tablespoon grated Parmesan. Broil on low until cheese melts.<\/p>\n
Saut\u00e9 \u00bd\u00a0teaspoon chopped garlic and \u00bd\u00a0teaspoon chopped fresh ginger (or 1\/8 teaspoon dried), in 1 teaspoon olive oil until fragrant. Add \u00bc\u00a0cup chopped onion and continue to cook until soft. Add 2 teaspoons green curry paste and stir into onion mixture for 30 seconds. Add \u00bc\u00a0cup canned coconut milk, \u00bd\u00a0cup low-sodium chicken broth, \u00bd cup diced eggplant, \u00bc\u00a0cup diced red pepper, and 1 teaspoon low-sodium soy sauce. Stir and simmer for 10 minutes or until vegetables are soft. Serve over \u00bd\u00a0cup cooked quinoa and top with 1 tablespoon chopped fresh basil.<\/p>\n
Heat 1 teaspoon olive oil in a medium skillet over medium-high heat. Add \u00bd\u00a0teaspoon chopped garlic, \u00bd\u00a0cup chopped zucchini and \u00bd\u00a0cup halved grape tomatoes. Saut\u00e9 until zucchini and tomatoes are tender, about 5 minutes. Remove vegetables from skillet and toss with 2\/3 cup cooked quinoa. Sprinkle \u00bc\u00a0teaspoon each salt and black pepper on one side of a 3-ounce top sirloin steak. Saut\u00e9 steak in 1 teaspoon olive oil, about 2 to 3 minutes on each side or until cooked to desired doneness. Remove from pan, turn heat to low and add 1 tablespoon balsamic vinegar. Cook, stirring to remove any browned bits from the pan. Remove from heat and stir in 2 teaspoons dijon mustard. Slice steak and serve with quinoa and mustard sauce. (Pictured above, right.)<\/p>\n
Sprinkle a 4-ounce salmon fillet with ? teaspoon each salt and black pepper and 1 teaspoon lemon juice. Spread 1 tablespoon crushed walnuts mixed with 1 teaspoon chopped parsley evenly over fish; press in. Toss 1 cup broccoli and 1 cup baby potatoes in 2 teaspoons olive oil, \u00bd teaspoon honey, and ? teaspoon each salt and black pepper. Place on a large foil-lined baking sheet. Bake at 400\u00b0 F. Transfer salmon to a plate when cooked through (6 to 8 minutes). Continue cooking potatoes and broccoli until tender, about 7 minutes longer.<\/p>\n
Cook 2 ounces of whole-wheat spaghetti. Drain, saving 2 tablespoons of cooking water. In a skillet over medium heat, saut\u00e9 1 teaspoon minced garlic in 1 teaspoon olive oil about 1 minute. Stir in a pinch of red-pepper flakes. Add \u00bc cup chicken broth, 2 tablespoons dry white wine, 1 tablespoon lemon juice, and reserved pasta water. Bring to a simmer. Melt in 1 teaspoon butter. Add 4 cups baby spinach and 1\/3 cup white beans. When spinach is just wilted, add pasta; toss to coat. Top with 2 tablespoons grated Parmesan.<\/p>\nSnacks<\/h2>\n
Layer one slice of toasted whole wheat bread with a quarter of an avocado, sliced, and 2 slices tomato. Sprinkle with a dash of salt and pepper.<\/p>\n
Drizzle \u00bd\u00a0teaspoon of honey and cinnamon to taste over two grapefruit halves. Broil for 4 to 5 minutes, or until tops are lightly golden. Top with 2 ounces of 2% Greek yogurt and \u00bd\u00a0teaspoon of honey.<\/p>\n
Mix 2\/3 cup (6 ounces) plain low-fat yogurt with 1 teaspoon maple syrup, 1 teaspoon shredded coconut and 1 tablespoon sliced almonds.<\/p>\n
Cut a small banana into 4 even pieces, and spread with a total of \u00bd\u00a0tablespoon almond butter and 2 teaspoon cacao nibs.<\/p>\n
Toss 3 cups of air-popped popcorn<\/a> with 1 teaspoon of olive oil, 1\u00bd\u00a0tablespoons of grated Parmesan cheese, and black pepper to taste.<\/p>\nTreats<\/h2>\n
Slice a peach in half and remove the pit. Brush one peach half with \u00bd\u00a0teaspoon maple syrup and a dash of ground ginger. Brush a grill or grill pan with 1 teaspoon coconut oil. Grill the peach half for about 10 minutes over medium low heat, or until the flesh is tender but not mushy. Top with 1\/4 cup vanilla ice cream and 1 teaspoon chopped pecans.<\/p>\n
\u00bd\u00a0cup chocolate or vanilla ice cream (140 calories or
less per half cup) and \u00bd cup berries.<\/p>\n
Whisk 1\u00bd\u00a0tablespoons cocoa powder, \u00bd\u00a0teaspoon vanilla extract, and 2 teaspoons honey into 1 cup low-fat milk or unsweetened fortified soy milk until honey is dissolved. Add ice and 4 ounces cold black coffee, if desired, and shake until well combined.<\/p>\n
Spread 2 teaspoons of peanut butter on a \u00bd-ounce piece of dark chocolate.<\/p>\n
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