Hot oatmeal (using rolled oats) with chopped fruits or dried fruits, flaxseed, and/or berries.
Kashi cereal with skim milk and berries or other fruits.
Sprouted grain toast with almond butter, chopped fruits on the side.
Scrambled egg whites, one whole egg, low-fat cheese, salsa on a low carb, whole wheat tortilla.
Granola and low-fat yogurt. For extra protein you can mix the yogurt with ¼ – ½ cup low-fat cottage cheese.

Sandwich or wrap. Lean meat, (turkey, roast beef, lean ham, tuna, etc.) Add veggies; tomatoes, lettuce or other greens, avocadoes, hummus, bell peppers, maybe some Dijon mustard and/or lite dressing. Any combo that works for you. On thick 100% whole grain bread or whole grain wrap.
Whole wheat pita with hummus. Add tomatoes, lettuce, refried beans or any other kind of bean, salsa, avocado and sprouts.
Veggie burger. Garden burger is my favorite brand. On a sprouted grain bun, with dijon mustard and ketchup and maybe a touch of lite mayo, lots of veggies. Add some homemade sweet potato fries (use olive oil and a little salt) if you’re feeling decadent. These fries also go well with the sandwich or wrap.
For when you’re in a hurry, low sodium soups. I try to avoid cream or cheese based soups. Stick with garden vegetable or minestrone.
Big salad; greens, tomatoes, avocadoes, feta cheese, nuts, maybe some chopped fruit or berries, and a little bit of light vinaigrette (Newman’s Own is my favorite).
Fried brown rice — fry up with olive oil, onions, mushrooms, green veggies, tofu, soy sauce or tamari sauce. You can throw in some corn or carrots or other veggies.

Whole Fruits.
Chopped veggies. Carrots, broccoli, edamame are some of my favs. Dip in hummus, a yogurt dip or low fat dressing, if you like.
Nuts; about ¼ cup. Almonds & walnuts are my favorites.
Protein shakes. Good after a strength workout. Skim milk, frozen berries, banana and ground flaxseed.
Clif Bar, Good for any time of day. I will often eat one for breakfast or an on the go meal. Many flavors to choose from.
Yogurt with berries or fruits and nuts.

Chicken veggie stir-fry. Just stir fry some onions, cubed chicken breast, and chopped veggies — various greens such as kale or broccoli work well, as do bell peppers and carrots. Add some soy sauce or tamari, black pepper and anything else you’d like to add — nuts, sesame seed oil, ginger, garlic, a little honey all work well in different combinations. Serve over ½ cup brown rice if you like.
Tacos. Some low-fat refried beans and/or black beans on soft corn tortillas or low-carb tortillas, with salsa, low fat cheese, greens, tomatoes, maybe corn or even some low fat plain yogurt or sour cream.
Chili. (Recipe below) Great with brown rice or barley.
Spaghetti or other pasta. Use whole wheat pasta or even better Barilla has a new line out called “Barilla Plus”. It tastes more like regular pasta, but it is made with multi-grains and has a good amount of fiber and protein. Cook some onions with diced tomatoes and bell peppers and some tomato sauce and basil. Add some fresh Parmesan if you like. For a meatier version, cook some veggie “ground beef” (Bocca or MorningStar) with onions and then add some pre-made pasta sauce.
Homemade pizza. Get a pre-made whole-wheat pizza crust, add some pre-made spaghetti sauce, and then any chopped veggies you like, brushed with olive oil. Kale, broccoli, spinach, mushrooms, tomatoes, bell peppers all work great. Add some grated fresh cheese if you like.

Various veggies, diced (you can use any kind that you like, but I usually throw in squash (butternut, though any kind is great), celery, carrots, corn, fresh spinach and broccoli — zucchini would be another good choice)
One yellow onion, diced
A couple cloves of garlic, diced
Vegetable bullion, four cubes
Brown rice or barley (cooked separately)
1 can each kidney beans and white beans
1 can stewed tomatoes
water
olive oil, a few tablespoons
salt and black pepper and Italian seasoning to taste

Dice all the veggies and open the cans of beans (and corn if you’re using canned corn); be sure not to skin the squash — just scoop out the seeds and dice it up
Heat up the olive oil in a large pot and sauté the onion and garlic
Throw in all the veggies except the spinach; stir and heat up until veggies start to get a little soft
Season veggies with some salt, pepper and Italian seasoning
Throw in the beans, stewed tomatoes, and enough water so that the pot is nearly full (not all the way!); heat on high until boiling, then turn down to medium heat
Mix vegetable bullion with warm water in a cup until dissolved, and pour into soup. When ready, serve over the brown rice or barley.

If you have any healthy meal or snack ideas, I would love to add them to the list. Please send them in the comment area below.

Live Fit,

Heather Gardiner