Shrimp and Zucchini Pasta: Cook 2 ounces frozen or fresh shrimp with 1 clove of garlic, 1 cup
chopped zucchini, 2 tablespoons chopped fresh basil and 1 tablespoon of olive oil. Serve on
one cup of whole wheat pasta noodles of your choice.
Hot Peanut Chicken Wraps: Saute 2/3 cup of sliced chicken, 1/4 cup scallions, 2 tablespoons of
peanuts, 1 tablespoon hot sauce and 1 cup of shredded cabbage, broccoli, cauliflower and
carrot mix in cooking spray. Wrap all this in 2 whole wheat tortillas.
Sushi: 1 cup miso soup, 1 Tuna roll and a small seaweed salad.
Pepper Cilantro Fajitas: Cook 1 cup bell peppers (red, green or orange), 1/2 small onion and 1
tablespoon olive oil. Spread 1/2 cup refried beans on 2 whole wheat tortillas. Top with sauteed
vegetables and cilantro.
Black Bean and Zucchini Quesadilla: Saute 1 cup chopped zucchini, 1/2 cup black beans, 2
teaspoons olive oil and 1 teaspoon of cumin. Place mixture on 2 whole wheat tortillas, sprinkle
with 1/4 cup shredded cheddar. Fold in half and cook in a pan until the cheddar melts. Top with
2 teaspoons of salsa.
Tortilla and Cheese Chili: 1.5 cups of warm vegetarian chili topped with 2 tablespoons of
chopped scallions, 8 broken tortilla chips, 2 tablespoons shredded cheddar. Eat with a side
salad: 2 cups mixed greens and 1 tablespoon Italian salad dressing.
Florentine Goat Cheese Flatbread: Saute 4 ounces of chicken, 3 cups of baby spinach, 2
teaspoons of olive oil, and 1 garlic clove. Put all this on a piece of whole grain flatbread, topped
with 1 ounce goat cheese. Bake at 350 degrees for 5 minutes or so.
Shrimp Fried Brown Rice: Saute 1 cup cooked brown rice, 1 tablespoon sesame oil, 1
tablespoon soy sauce, 1 garlic clove and 1 tablespoon grated ginger. Then add 3 ounces of
precooked shrimp and 2 cups of bok choy. Saute another few minutes.
Cheese and Artichoke Pizza with side salad: Top a whole grain flatbread with 3 tablespoons
spaghetti sauce, 1/2 cup canned artichoke hearts, 2 tablespoons parmasean cheese, 1/4 cup
mozzarella and bake for about 10 minutes. The side salad is 3 cups mixed greens, 2
tablespoons pine nuts and 2 tablespoons of Italian salad dressing.
Stuffed Chili and Cheese Potato: Top a baked potato with 1/2 cup of turkey or vegetarian chili, 1
cup cooked broccoli and 1/4 cup shredded cheddar.
Italian Sausage Pasta: Saute 1 sliced italian sausage, 1 garlic clove, 1/2 cup chopped
mushrooms, 1/2 cup chopped onions and 1/2 cup chopped zucchini. Add in 1/2 cup spaghetti
sauce to warm and serve over 3/4 cup of whole wheat pasta topped with 1 tablespoon grated
parmesan cheese.
Cajun Chicken With Rice: Sprinkle 1 teaspoon dried Cajun seasoning on 4 ounces of chicken
breast. Bake or grill. Saute 1 clove of garlic, 1/2 cup chopped onion, 1 bell pepper, in 2
teaspoons of olive oil. Add 2 tablespoons of tomato paste and a few sprinkles of Tabasco sauce.
Add 3/4 cup of precooked brown rice. Serve the chicken on top of the rice.