1. Starbucks Oats and Latte
(370 calories, 59 g carbohydrates, 6 g fiber, 1 g saturated fat, 20 g protein)
I know—it’s cheating because you’re not preparing anything, but I’m so thrilled that a chain is now serving a steel cut oat/rolled oat mix, I just had to tell you about it. You have a choice of toppings; here’s what I suggest:
• Steel cut oats
• Fruit/nut/seed packet
Have it with a grande (12 ounces) skim latte.
2. Fruit and Nut-Topped Yogurt
(390 calories, 45 g carbs, 8 g fiber, 3.4 g saturated fat, 19 g protein)
Got up too late for breakfast? Throw these ingredients in a Tupperware, run out the door and enjoy it at your desk as you’re returning emails.
• 1 cup (8 ounces) plain, nonfat or low-fat yogurt or 0 percent fat Greek yogurt
• 1 cup of fresh or frozen fruit (or ¼ cup dried fruit of your choice)
• 2 tablespoons nuts
Lunch or Dinner
3. Salmon Salad Sandwich and Fruit
(408 calories, 34 g carbs, 7 g fiber, 3.2 g saturated fat, 27 g protein
Wild salmon makes for a healthy lunch—it packs in those heart-healthy omega-3 fats and has lower levels of contaminants than farm-raised.
• Half of a 7.5-ounce can of wild-caught salmon
• 1 tablespoon mayonnaise
• 1 tablespoon 0 percent fat Greek yogurt
• 1 teaspoon mustard (I like Gulden’s because it’s lower in sodium)
• 1 teaspoon lemon juice
• 3 tablespoons minced celery, green pepper or other vegetables
Stuff salmon mixture into a whole-wheat pita (about 70 calories) and have an orange or any other fruit for dessert.
4. Bean Soup with Greens and a Pita
(437 calories, 71 g carbs, 21 g fiber, 1.2 g saturated fat, 22 g protein)
Doesn’t matter if it’s lentil, black bean, split pea or another bean—they’re all healthy. Ditto for the greens, as long as it’s dark, it will do; I’ve even thrown in mixed salad greens.
Simmer in a small pot:
• 1 can (about 15 ounces) reduced-sodium lentil, black bean or other bean soup (I like Amy’s Light in Sodium Lentil Vegetable)
• 1 to 2 cups chopped kale, mustard greens, chard, spinach or other dark leafy green
Serve with a warm whole-wheat pita (about 70 calories).
5. Kashi Meal, Vegetables and Fruit
(505 calories, 74 g carbs, 14 g fiber, 3 g saturated fat, 20 g protein)
• Kashi Steam Meals Sesame Chicken (a frozen meal)
• 1 cup microwave-steamed broccoli florets (microwave along with the meal)
• 2 teaspoons olive oil
• 1 teaspoon lemon juice
Toss florets in the olive oil and lemon juice and add a dash of salt. Have a pear or other fruit for dessert.
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