599 mens easy guide to dating pdf
Chicken Parm: 3 oz precooked chicken breast 3 slices tomato 1 slice reduced-fat mozzarella 1 tsp balsamic vinegar on a roll. Tuna salad: 3 oz canned water-packed tuna* 1 chopped apple* 2 Tbsp diced celery 2 Tbsp dried cranberries* 2 cups spinach*; toss with 2 tsp honey mustard whisked with 1 tsp olive oil21.
Whole-wheat pasta with turkey meat sauce: Sauté 4 oz ground turkey breast* in 1 tsp olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce ½ tsp Italian seasoning and heat for 10 minutes; serve over 2 oz cooked whole-wheat spaghetti34.
Apple-almond pancakes: 1 frozen whole-grain pancake topped with 1 Tbsp almond butter ½ sliced apple 1 tsp honey. Nutty berry parfait: 6-oz container nonfat plain Greek yogurt 1 cup fresh or thawed frozen raspberries* 2 Tbsp lowfat granola 2 Tbsp chopped walnuts9.
Tropical breakfast smoothie: Blend ½ cup plain nonfat Greek yogurt with ½ cup calcium-fortified orange juice 1 medium banana 1 cup fresh or frozen pineapple chunks ½ cup crushed ice10.
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Serve with 1 medium baked potato 2 Tbsp nonfat Greek yogurt.37.