Fighting the Freshman Fifteen - A College Woman's guide to Getting Real About Food and Keeping the Pounds Off


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.

Calories: 260
Food groups: ½ dairy, 1 meat, 1½ fruit, ½ veg + 60 extra calories


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.

Calories: 300
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.

Calories: 230
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.

Calories: 200
Food groups: ½ grain, 1 dairy, ½ fruit


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.

Calories: 200
Food groups: ½ milk, ½ fruit + 100 extra calories

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