2 Tbsp 2% plain Greek yogurt
1 Tbsp horseradish sauce
2 leaves Bibb lettuce
4 slices lean deli-style roast beef
4 slices tomato
1 cup fresh raspberries

Combine yogurt and horseradish, and spread on lettuce. Top with roast beef and tomato, and roll into a wrap. Serve with raspberries.

Total: 300 calories

Greek yogurt is a great mayo substitute—even light mayonnaise can’t compare when it comes to saving calories and fat.

(Get more healthy-eating tips and delicious recipe ideas from Scratch, a cookbook from our CEO, Maria Rodale.)

Tuna-Avocado Sandwich
Tuna-Avocado Sandwich
3/21 ,
1/3 avocado, mashed
1/2 Tbsp lemon juice
4 oz white albacore tuna, drained
1 thick slice tomato
1 piece butter lettuce
1 slice red onion
1 slice whole-grain bread

Combine avocado with lemon juice, and fold in tuna. Stack tomato, lettuce, onion, and avocado and tuna mixture on bread for an open-face sandwich.

Total: 350 calories

An avocado a day may help to keep the doctor away, research shows.

Tofu Salad
Tofu Salad
4/21 ,
1 Tbsp soy sauce
1 Tbsp almond butter
1/8 tsp minced garlic
4 oz tofu, extra firm, thinly sliced
1 cup snow peas, slivered
1/2 tsp sesame seeds
2 Scandinavian crispbread crackers

Whisk soy sauce, almond butter, and garlic. Toss with tofu and snow peas. Top with sesame seeds, and serve with crackers.

Total: 330 calories

Almonds are great for a healthy and slim gut: A Penn State study of 52 adults found that people who ate 1.5 ounces a day of almonds for six weeks reduced their belly fat and waist circumference more than those had a high-carbohydrate, calorie-matched snack.

Salmon Avocado “Sushi”
Salmon Avocado "Sushi"
5/21 ,
1/2 avocado, thinly sliced
2 oz smoked salmon, thinly sliced
1/4 cup cooked rice noodles
1/4 papaya, thinly sliced
1 Tbsp chopped scallions
2 sheets nori seaweed
1 lime wedge

Lay fillings on nori sheets, and roll up sushi-style. Cut, season with lime juice, and sprinkle with salt and pepper to taste.

Total: 470 calories

The omega-3 fats in salmon increase the production of a compound that repairs damaged cells and helps control inflammation.

Burger and Fries
Burger and Fries
6/21 ,
1 Organic Sunshine Garden Herb burger
1/2 Food for Life sprouted whole-grain bun
2 leaves romaine lettuce
1 thick slice red tomato
2 tsp Dijon mustard
1 small sweet potato
1 tsp olive oil

Cook burger, and serve open-faced on half a bun. Top with lettuce, tomato, and mustard. Cut sweet potato into wedges, coat with oil and seasonings to taste, and bake.

Total: 490 calories

Who says you have to forgo your favorite burger-and-fries combo for the sake of a flat belly? These replacements keep your favorites low-calorie.

Fiesta Salad
Fiesta Salad
7/21 ,
4 oz ground turkey (93% lean)
1 1/2 tsp Simply Organic Southwest Taco seasoning
3 cups shredded romaine lettuce
1/4 cup black beans
1/2 cup diced tomatoes
1/4 cup yellow corn
1 Tbsp cotija cheese
5 blue-corn tortilla chips, crumbled

Brown turkey in a pan on the stove top, and stir in taco seasoning. Toss turkey with remaining ingredients.

Total: 410 calories

Keep your taco salad healthy by swapping out beef for lean turkey.

Winter Sausage and Lentil Salad
Winter Sausage and Lentil Salad
8/21 ,
1 link pre-cooked chicken sausage (3 oz)
1 tsp garlic salt
1/2 cup cooked lentils
1/2 bulb fennel, finely diced
1/2 Granny Smith apple, finely diced
1/2 stalk celery, finely diced
2 cups arugula
1 tsp olive oil
1 tsp red wine vinegar
1/2 tsp Dijon mustard

Warm chicken sausage, and season with garlic salt in a pan, then stir in lentils for 2 minutes. Remove from heat, stir in fennel, apple, and celery, and serve over arugula. Whisk oil, vinegar, and mustard, and drizzle over top.

Total: 390 calories

Chances are, you’re not utilizing fennel in your cooking, but you should be—it’s loaded with phytonutrients, vitamin C, fiber, folate, and potassium.

Winter Grains
Winter Grains
9/21 ,
1/4 cup dry farro
1 1/2 tsp olive oil
1 Tbsp filtered apple cider vinegar
1 tsp agave nectar
1 tsp orange zest
1/2 cup sliced kale
1/2 cup chickpeas
1/2 blood orange, sectioned

Cook farro (found in the grains aisle) according to package instructions. Whisk olive oil, vinegar, agave nectar, and zest for dressing. Toss farro with kale, chickpeas, blood orange, and dressing.

Total: 420 calories

abbouleh and Tuna on Greens
Tabbouleh and Tuna on Greens
16/21 ,
3 oz canned water-packed light tuna, drained
1 1/2 cups red leaf lettuce
1 cup romaine lettuce
1 medium carrot, shredded
1 4-inch whole-wheat pita

1/2 cup cooked bulgur
3 Tbsp finely chopped fresh parsley
1/2 medium tomato, chopped
1/2 Tbsp olive oil
1 Tbsp fresh lemon juice
2 Tbsp chopped scallions
1/2 clove garlic, minced

Combine all tabbouleh ingredients, then use to top lettuce with tuna and carrot.

Total: 374 calories

This grain’s resistant starch could make you resistant to mindless afternoon grazing.

Chicken Panini
Chicken Panini
17/21 ,
1 1/2 oz sliced low-fat Swiss
1 oz sliced reduced-sodium Black Forest deli ham
1 oz sliced reduced-sodium deli chicken breast
1 whole-wheat roll (12 oz total), sliced and gutted
1/4 cup marinara sauce, heated

Heat lightly oiled grill or panini press to medium heat (or use a grill pan). Place cheese, ham, and chicken on the roll, starting and ending with cheese. Close sandwich, and grill, flipping and pressing with spatula if necessary, until golden brown on both sides and cheese is melted, about five minutes total. Halve sandwich, and serve with marinara sauce for dipping.

Total: 292 calories

Marinara sauce is a fraction of the calories of cream-based dipping sauces, so enjoy!

Mozzarella and Tomato Salad
Mozzarella and Tomato Salad
18/21 ,
1 medium tomato, cubed
1 oz fresh part-skim mozzarella cheese, cubed
1 cup fresh spinach leaves
1 clove garlic, pressed
1 1/2 tsp olive oil
2 tbsp balsamic vinegar
2 tsp sunflower seeds
1/4 tsp black pepper

Combine, and toss all ingredients.

Total: 243 calories

Not all cheeses are created equal, and mozzarella is lower in sodium than other popular varieties, making it a great option for stocking up on calcium, phosphorus, and protein.




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