Lunch and Dinner Menu Ideas

When making meals think of meat as a side dish and fruits/vegetables (produce) as the main entree. Last week in the chew and chat session we discussed using the 1/4, 1/4, 1/2 rule. One quarter of the plate should be meat, one quarter starch and try to fill half of the plate with produce. Try these lunch and dinner choices each 500 calories or under.

• 5 oz. canned chicken or tuna with 2 tbsp. low fat mayo, 6 triscuits, 1 piece of fruit, 1 string cheese
• Garden burger on a whole wheat bun with 1 slice low fat cheese, 1 cup garden salad with 2 tbsp low fat dressing
• ¾ cup refried beans or 1 black bean burger with shredded low fat cheese, salsa, and low fat sour cream. Serve on shredded cabbage or lettuce.
• 1 whole wheat pita with 4 oz. deli meat (turkey, ham, or chicken) with low fat cheese, mustard, lettuce, and tomato. Choose a piece of fresh fruit as a side.
• 1 can turkey or vegetarian chili with 2 tbsp low fat cheddar cheese.
• 3 oz. grilled or baked chicken with 1 cup steamed or roasted vegetables, ½ baked potato with 1 tsp. butter.
• 3 oz. baked or grilled fish with ½ baked sweet potato and 1 cup steamed vegetables.
• 3 oz. grilled salmon with 1 cup steamed vegetables with ½ cup brown rice.
• 2 tacos made with soft corn tortillas, 5 oz. ground turkey, 2 tbsp. shredded cheese, lettuce, and tomato.
• 4 oz. meatloaf with 1 cup steamed vegetables, ½ cup quinoa.
• 1 ½ cups fresh spinach with 3 oz. chicken breast, 1 tbsp. nuts, add your favorite veggies and 2 tbsp. low fat salad dressing.
• 1 to 1.5 cups Lentil soup, Black Bean Soup or Vegetarian Chili top with ¼ c. low fat cheese. Serve with favorite veggies on the side.
• Whole wheat pita pizza: ¼ c. pizza sauce, 2 tbsp. low fat cheese, and add plenty of fresh veggies. Kids love this one! Prepare it as a family.
• 3 turkey meatballs with ½ cup tomato sauce with 1 cup whole wheat pasta.