SASHIMI
3 oz. (about 6 pieces) of sashimi
½ cup brown rice, steamed
Side salad of mixed greens
2 Tbsp. Asian ginger dressing
Have any variety of sashimi with a side of rice, and a side salad of
mixed greens topped with Asian dressing.
319 Calories
*400 - calorie meal: add 1 cup of steamed edamame
** 500 – calorie meal: add 1 cup of steamed edamame, increase fish to 4
oz. and increase rice to ¾ cup
INSANITY
SPECIAL SANDWICH NUT BUTTER AND JELLY
1 slice whole-grain bread
1 Tbsp. all-natural peanut or almond butter
1 Tbsp. all-fruit preserves OR ¼ sliced banana
½ cup cottage cheese, 1%
Make half of a nut butter and jelly sandwich with bread, peanut or
almond butter, preserves or banana. Serve with cottage cheese.
289 Calories
*400 - calorie meal: make sandwich with 2 slices
** 500 – calorie meal: make sandwich with 2 slices and increase cottage
cheese to 1 full cup
COLD CUT
PLATTER
2 oz. deli-style turkey breast, sliced
2 oz. ham, sliced
1 oz. reduced-fat swiss cheese, thinly sliced
Sliced tomato
Whole-grain crackers (100 calories)
It’s like a grown-up Luchables! Make your own cracker sandwiches with
the ingredients.
289 Calories
*400 - calorie meal: serve with 1 cup of fresh green or purple grapes
** 500 – calorie meal: serve with 1 cup of fresh green or purple grapes
and increase turkey to 3 oz. and the ham to 2 oz.
TUNA SALAD IN
A TOMATO
4 oz. water-packed tuna
¼ cup celery, chopped
¼ cup red onion, chopped
1 Tbsp. reduced-fat mayonnaise
1 tsp. Dijon mustard
1 large tomato, hollowed out
3 pieces whole-grain Melba toast
½ whole-grain English muffin
Combine tuna, celery, onion, mayonnaise, and mustard and stuff into
hollowed out tomato. Serve with Melba toast or English muffin.
289 Calories
*400 - calorie meal: serve with 1 medium fresh apple
** 500 – calorie meal: serve with 1 medium fresh apple, increase tuna
to 6 oz. and increase to 5 pieces of wheat Melba toast OR a full whole-grain
English muffin
TURKEY
LETTUCE WRAP AND BEAN SALAD
2 oz. deli-style turkey breast, sliced
Tomato, sliced
1 Tbsp. reduced-fat Russian dressing
Large romaine or Boston lettuce leaves
¼ cup chickpeas
¼ cup kidney beans
¼ cup celery, chopped
¼ cup tomato, chopped
1 tsp. olive oil
Lemon juice, salt, and pepper, to taste
Wrap turkey, sliced tomato and Russian dressing inside large lettuce
leaves. Serve lettuce wrap with a bean salad made of remaining ingredients.
308 Calories
*400 - calorie meal: increase turkey to 4 oz., increase both the
chickpeas and the kidney beans to 1/3 cup.
** 500 – calorie meal: increase turkey to 5 oz., increase both the
chickpeas and the kidney beans to 1/3 cup and serve with 1 cup of fruit salad.
TURKEY CHILI
1 cup turkey or veggie chili (homemade or store-bought)
Mixed greens
2 egg whites, hard boiled
Red wine vinegar
1 tsp. olive oil
Serve chili with a mixed green salad topped with 2 hardboiled egg
whites and dressed with oil and vinegar.
310 Calories
*400 - calorie meal: increase chili to 1-1/2 cups
** 500 – calorie meal: increase chili to 1-1/2 cups and serve with 1
whole-grain dinner roll or slice of whole wheat bread
PROTEIN PIZZA
MUFFIN
1 whole-grain English muffin
¼ cup tomato sauce
¼ cup mozzarella cheese, part skim
2 oz. grilled chicken breast, sliced
1 cup broccoli, steamed
Top English muffin with tomato sauce, cheese and chicken breast. Cook
at 350 degrees for 10 minutes and serve with 1 cup of steamed broccoli.
313 Calories
*400 - calorie meal: increase chicken to 3 oz. and the mozzarella
cheese to 1/3 cup
** 500 – calorie meal: increase chicken to 3 oz. and the mozzarella
cheese to 1/3 cup and serve with a large navel orange
SHRIMP
COCKTAIL PLATTER
4 oz. shrimp, boiled and cooled
2 Tbsp. cocktail sauce
Fresh lemon wedges
1 whole wheat dinner roll or slice of whole wheat bread
1 cup mixed raw vegetables, such as carrots, peppers and cucumbers
Serve shrimp with cocktail sauce and/or lemon. Have roll or bread and
raw veggies on the side.
286 Calories
*400 - calorie meal: dip raw veggies into ¼ cup hummus
** 500 – calorie meal: increase shrimp to 6 oz., increase cocktail
sauce to 4 Tbsp. and dip raw veggies into ¼ cup hummus
ROTISSERIE
CHICKEN AND SALAD
1 - 4 oz. skinless rotisserie chicken breast
Mixed greens
1 tsp. olive oil
Lemon juice
1 granny smith apple, sliced
Serve chicken with a mixed green salad topped with lemon juice and 1
tsp. olive oil. Finish meal with sliced apple.
314 Calories
*400 - calorie meal: add a small baked potato with skin
** 500 – calorie meal: add a small baked potato with skin topped with 1
oz. of reduced-fat shredded cheese
ROAST BEEF
WRAP
4 oz. lean roast beef
2 thin sliced avocado
Tomato, sliced
1 - 6-inch whole-grain tortilla
1 cup of mixed fresh or frozen berries
Roll beef, avocado, and tomato in tortilla. Serve with side of mixed
berries.
307 Calories
*400 - calorie meal: add 1 cup of plain nonfat yogurt to the mixed
berries
** 500 – calorie meal: add 1 cup of plain nonfat yogurt to the mixed
berries and top with 2 Tbsp. chopped walnuts
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