These Smart Start menus are a good road map to putting it all together. You can follow them exactly or use them as an example and make adjustments.
Wake up with a smile on your face with this breakfast that tastes like desert. Or you can make it for desert as well.
Calories: 128, Saturated Fat: 0g, Sodium: 148mg, Dietary Fiber: 2g, Total Fat: 1g, Carbs: 26g, Cholesterol: 37mg, Protein: 5g Exchanges: Dairy: 0.5, Fruit:1, Other Carb: 0.5, Carb Choices: 1.5
Try this spicy tea in the morning or as a after dinner treat. Made with Stevia to cut extra calories
Per Serving (1 cup): 30 calories, 1g protein, 5g carbohydrates, 0g fiber, 1g fat, 0mg cholesterol, 45mg sodium. Total Breakfast=163 Calories
Mid Morning Snack
Choosing baked, not fried, chips and fresh salsa make this healthy snack a better choice than greasy potato chips with dip. Ten baked tortilla chips have about 120 calories, while a half-cup of salsa contains about 42. A word to the wise: Store-bought salsa can be high in sodium, so read food labels carefully.
Total Calories 160
Choked full of fresh veggis, and a good source of protein. Make it for dinner and pack it for lunch the next day. Makes 4 servings.
Per Serving: 200 calories, 9 g fat (2 g saturated fat), 11 g carbohydrate, 19 g protein, 2 g dietary fiber, 580 mg sodium. 1 Carbohydrate Exchange
Cool, low-fat cucumber sauce is a delicious way to tame these fiery mint- and cumin-spiked ground meat patties.
Calories: 241, Saturated Fat: 5g, Sodium: 377mg, Dietary Fiber: 1g, Total Fat: 12g, Carbs: 8g, Cholesterol: 75mg, Protein: 24g Exchanges: Dairy: 0.5, Vegetable: 0.5, Medium Fat Meat: 2.5 Carb Choices: 0.5
A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish.
Calories: 91, Saturated Fat: 2g, Sodium: 375mg, Dietary Fiber: 2g, Total Fat: 6g, Carbs: 6g, Cholesterol: 4mg, Protein: 3g Carb Choices: 0.5 Total Dinner= 332 calories