Black Bean and Tomato Soup

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. "


Deli Turkey and Laughing Cow on English Muffin

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! "


Egg Sandwich

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. "


Open Face Turkey Sandwich w/ veggies

cals: 365kcal | fat: 10.07g | carbs: 53.58g | prot: 17.90g
Includes: laughing cow , whole wheat bread, cucumbers, vidalia onion, tomato, deli turkey slices, Kraft Low Fat Ranch Dressing. 
"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.)"


PB, Apple, Clover Honey Sandwich, Turkey bacon, and apple slices

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. "


Peanut Butter, Apple slices (2 round), and honey sandwich

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!"


Quick Chicken Soup without the Noodles

cals: 408kcal | fat: 3.87g | carbs: 67.61g | prot: 28.38g
Includes: Sour Dough Bread, Apples, Gatorade G2 Perform 02 - Grape (20 oz Bottle), Ginger Ale, Swanson 100% Fat Free Chicken Broth (33% Less Sodium), Dasani Bottled Water (16.9 oz), Great Value Canned Chunk Chicken Breast. 


Quinoa & Veggie Soup

cals: 391kcal | fat: 6.30g | carbs: 72.43g | prot: 13.64g
Includes: squash, sesame oil, quinoa, Red Potatoes (Flesh and Skin), zucchini, brussel sprouts, yellow onion. 
"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"


Savory Chicken Soup

cals: 309kcal | fat: 4.22g | carbs: 39.37g | prot: 30.34g
Includes: celery, garlic, red potato, yellow onion, 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. "


Tofu with veggies

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. "


Waffle, LF Cottage Cheese, Turkey Bacon and blueberries

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)."

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