cals: 270kcal | fat: 2.00g | carbs: 50.00g | prot: 16.00g
Includes: black beans, Organic Diced Tomatoes.
"1 c black beans (drained), 1 c diced tomatoes, add approx 1 tsp curry, 1/2 tsp ground cumin, and a dash of garlic salt. Heat in microwave approximately 3 minutes on high. Serve as soup. Could make two servings but I ate as one. "
cals: 328kcal | fat: 8.54g | carbs: 35.93g | prot: 28.39g
Includes: LowFat Cottage Cheese, strawberries, almonds, Fiber Rich Bran Crackers.
"Turbo Jam recommended Lunch Item - from Turbo Jam booklet"
cals: 297kcal | fat: 10.58g | carbs: 42.15g | prot: 11.45g
Includes: vanilla extract, dried cranberries, chopped walnuts, maple syrup, ground flaxseed, cream of wheat cereal, fat free evaporated milk.
"1/2 cup fat-free evaporated milk, 2 TBSP whole grain cream of wheat cereal or wheatena, 1 TBSP ground flaxseed, 1/2 tsp vanilla extract, 1 TBSP chopped walnuts, 1 tsp maple syrup, 1 TBSP dried cranberries. Directions: Combine the milk and cream of wheat or Wheatena in a 4-cup microwaveable bowl or mixing cup. Whisk with a fork. Microwave on high power for 2 minutes (note, your microwave may not need that much time if you have a higher wattage oven). Whisk again. Microwave in 30 second intervals, whisking after each interval for about 60 seconds, or until thickened. Stir in the flaxseed and vanilla extract. Spoon into a cereal bowl. Set aside. Coat a small microwaveable plate with cooking spray. Spread the walnuts on the plate. Drizzle them with syrup. Microwave on high powerr for about 45 seconds, or until sizzling. Using a spatula, scatter the glazed walnuts over the cereal mixture. Top with cranberries. Nutritional Facts per serving: Calories - 296.6 Fat - 8.7G Saturated Fat - 0.7g Sodium - 150.2 mg Carbohydrates 41.7g Total Sugars 24.1 g Dietary Fiber 4.7g Protein 14.6 *************************** Couldn't get the ingredients below exactly right, but could vary per brand or what you have available to you in your kitchen. "
cals: 233kcal | fat: 5.09g | carbs: 32.03g | prot: 15.96g
Includes: Laughing Cow, Pepperidge Farm, deli turkey, Whole Wheat English Muffin.
"3 thinly slices of deli turkey, 1 wedge of Laughing Cow light swiss cheese spread evenly on sides of Whole Wheat English Muffin, and heat slightly 12 seconds in microwave. Yummy! "
cals: 350kcal | fat: 18.21g | carbs: 20.98g | prot: 21.18g
Includes: eggs (with little olive oil spray, rosemary, and minced onion), whole wheat bread, spicy brown mustard, provolone cheese.
"Rock n Serve - 2 eggs with little spray of olive oil, dash of minced onion, dash or two (cover the eggs) rosemary. cook on 50% power for 2min, 10 sec. Mustard on both pieces of bread, deli slice of provolone cheese, and add egg after cooked thoroughly. "
cals: 365kcal | fat: 10.07g | carbs: 53.58g | prot: 17.90g
Includes: laughing cow , whole wheat bread, cucumbers, vidalia onion, tomato, Kraft Low Fat Ranch Dressing, deli turkey slices.
"1 slice Whole Wheat bread (my fav - Nature's Pride 100% Whole Wheat Bread), spread 1 wedge Lite Laughing Cow Original Swiss Cheese over bread, top with 4 slices thin deli turkey slices, add sliced tomato, sliced cucumbers, and sliced vidalia onion. Leftover tomato, cucumbers, and onion - create small side salad and top with Kraft Low Fat Ranch Dressing (depending on the extra veggies I may use 2 tsp vs 2 TBSP.)"
cals: 532kcal | fat: 20.73g | carbs: 71.06g | prot: 17.36g
Includes: peanut butter, skippy creamy (2 TBSP), butterball turkey bacon (3 slices = 1 serv), apple (cut round slices - 2 slices on sandwich, others to side), clover honey (1 TBSP), Pumpernickel rye bread (serving is 1 slice).
"2 slices of Pumpernickel Rye Bread, 1 TBSP clover honey, 2 TBSP peanut butter, place 2 apple rings (cut to make circle with core in center -looks like a star shape) on peanut butter side. Cook Turkey bacon and either eat separately or add to sandwich. Remainder of apple eaten in place of chips. "
cals: 598kcal | fat: 21.20g | carbs: 89.35g | prot: 16.09g
Includes: peanut butter, smuckers (2 TBSP), apple (cut round slices - 2 slices on sandwich, others to side), whole wheat bread, clover honey (1 TBSP).
"2 slices whole wheat bread (not enriched), 2 TBSP Peanut Butter, cut apple w/ skin for round slices, put 2 rounds on peanut butter side, and on other slice of bread put 1 TBSP clover honey. Walah...you have a good eating sandwich!"
cals: 336kcal | fat: 10.20g | carbs: 28.66g | prot: 36.63g
Includes: CABOT reduced fat sharp cheddar cheese (4, 1oz slices), pear.
"1 pear, 4 - 1oz slices of 75% reduced fat sharp cheddar cheese. (this is surprisingly quite yummy!) "
cals: 541kcal | fat: 27.76g | carbs: 25.86g | prot: 46.47g
Includes: turkey bacon, egg, cheddar cheese, egg white, green pepper, tomato, whole wheat bread, olive oil spray, apple butter.
"Have a big day planned? This is your breakfast...loaded with protein. I use this as a recovery breakfast (after tough workout) or if I know I will be doing alot of physical activity during the day. Alter the veggies as you want. "
cals: 391kcal | fat: 6.30g | carbs: 72.43g | prot: 13.64g
Includes: squash, sesame oil, brussel sprouts, yellow onion, Red Potatoes (Flesh and Skin), zucchini, quinoa.
"Crockpot - Combine Quinoa, sesame oil, various spices (your choice) - I did Italian seasonings and added Curry later (Allen added pepper) - slice fresh yellow summer squash, slice fresh zuchinni, cut into quarters brussel sprouts (used whole box), and red potatos - think it was 5. Will add onions tonight, as I realize I forgot them! Serving size is approx 1 cup (Estimated servings out of 7qt crockpot - 14). "
quinoa w vegetables -8 servings by member jsimmon1
cals: 740kcal | fat: 10.67g | carbs: 137.15g | prot: 29.90g
Includes: mushrooms, onion raw, zucchini raw, sweet pepper red, quinoa, chicken broth pacific.
"Quinoa cooked in chicken broth and mixed with mushrooms, zucchini, yellow squash, red peppers, and onions which have been suateed in olive oil"
cals: 309kcal | fat: 4.22g | carbs: 39.37g | prot: 30.34g
Includes: celery, garlic, yellow onion, red potato, baby carrots, tostito scoops, Chicken Tenderloins, fat free chicken broth.
"Church Suppers cookbook - cook in crockpot - basil seasoning and parsley seasoning, little bit of pepper and little bit of salt. Can get more details to those interested. "
cals: 210kcal | fat: 8.12g | carbs: 21.50g | prot: 15.71g
Includes: Green summer squash, tomato , tofu, Original Town House Crackers.
"2 slices of extra firm tofu (marinated in tastefully simple pine nut basil pesto seasoning, dash garlic salt, 1/4 tsp dried minced onion, and dash pepper and pinch of salt), sliced green summer squash into fourths, sliced plum tomatoes, topped with tofu. Heated in microwave for 4.5 minutes on high. Add wheat crackers for bread. "
cals: 340kcal | fat: 5.61g | carbs: 46.76g | prot: 28.32g
Includes: turkey bacon, Butterball (1 slice), Multi Grain Waffle, Eggo (1 waffle), blueberries, Low Fat Cottage Cheese, Light n' Lively (1 cup).
"Toast Whole Wheat Eggo Waffle (1 waffle), 1 cup of Low Fat Cottage Cheese, 1 slice of cripsy Turkey Bacon (heat bacon less than 50 seconds in microwave on paper towel), and 1 cup of fresh blueberries (can use frozen if prefer or other fruit if you prefer)."
cals: 439kcal | fat: 19.94g | carbs: 45.18g | prot: 20.69g
Includes: Chicken Salad with Egg (Kathy Cleveland's), saltine crackers, broccoli, green bell pepper (cut into strips), tomato sliced in 1 half (decoratively done as in Yellowstone).
"Well, it's similar. Cut zig zag pattern around middle of tomato until severed. Top with 1 tbsp of chicken salad (or tuna salad) on each side. Can add raw veggies with it as a side dish. I chose broccoli and 1 green bell pepper. Eat with saltine crackers (5 crackers is considered 1 serving)...I ate 15 crackers today. Eat meal with water to avoid adding additional calories"