Out-The-Door Breakfasts - NUTTY MORNING SALAD
1 tablespoon honey
2 tablespoons walnuts (or whatever nuts you have on hand)
½ cup chopped apple
¼ cup low-fat cottage cheese
2 tablespoons raisins
1 cup mixed greens or any kind of lettuce
Drizzle the honey over the walnuts and stir to combine. Mix the apple, cottage cheese, and raisins together. Spoon over lettuce and top with wet walnuts.
Food groups: ½ dairy, 1 meat, 1½ fruit, ½ veg + 60 extra calories
One-Handed Sammies - MINI CHICKEN BURRITO
½ cup chunk white chicken
¼ cup salsa
¼ cup black beans, drained
1 6" low-fat wheat tortilla
1 low-fat cheese single
Combine the chicken, salsa, and black beans, then spread the mixture on the tortilla. Tear up the cheese and scatter over it. Microwave for 1½ minutes. Roll up for a sammie.
Food groups: I grain, ½ dairy, I½ meat, ½ veg
No Cook, No-Mess Meals - SPRINGTIME SALAD
2 tablespoons vinegar
1 teaspoon honey
2 teaspoons lemon juice
2 cups fresh spinach or lettuce leaves
½ cup chopped oranges or mandarin oranges in light syrup, drained
2 tablespoons sliced almonds
Mix the vinegar, honey, and lemon juice together to make the salad dressing. Combine the remaining ingredients and drizzle the dressing on top.
Food groups: 1 meat, 1 fruit, 2 veg + 20 extra calories
Satisfying Anytime Snacks - CRUNCHY YOGURT BLEND
1 cup fat-free coffee yogurt
½ cup chopped frozen banana
4 tablespoons low-fat granola
Blend the yogurt and the banana together, then top with the granola. Enjoy this delicious snack with a spoon.
Food groups: ½ grain, 1 dairy, ½ fruit
Must-Have Desserts - PINEAPPLE PARADISE
½ cup fat-free vanilla ice cream or frozen yogurt
½ cup fat-free milk
Blend all of the ingredients together in a blender for the perfect tropical shake.
Food groups: ½ milk, ½ fruit + 100 extra calories