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Living Well In Yalobusha County

Fast And Lean Meal Ideas

By Pamela Redwine

Here are some meal ideas that will help you choose better foods if you don’t have much time to cook.  It is important to read food labels and try to find brands that are low in fat and sodium.  When eating out, always order the sauce on the side.  Good luck!

Breakfast Ideas:

Whole-grain Product:

• Cooked oatmeal

• Cooked cream of wheat

• Smoothie (yogurt, skim milk, fruit, rolled oats)

• Shredded wheat or unsweetened whole grain cereal

• Muesli-nonfat light yogurt mixed with fruit and dry rolled oats (noncooked)

• 2 slices 100% whole-grain toast or English muffin with light jelly


• Skim Milk, Light nonfat yogurt


• Banana, Orange, Apple, Pear, Grapes, Melon


• Coffee,

• Use fat free half and half.

• Tea

• sweetened with Equal®, NutraSweet® or Splenda®

Lunch and Dinner Ideas:

Light Entrees:

• Pasta with red sauce (low-fat)

• Fish; poached, baked, grilled

•  Low fat stirfry with veggies, brown rice and lean protein

• Chicken breast: roasted, baked or grilled; without skin

• Tuna salad made with light mayonnaise-served on lettuce

• Chicken breast salad made with nonfat-mayonnaise-served on salad

• Clean broth-based soup

•  Low-fat chili

• Beans and rice

• Low-fat rice dish

•  Low fat lasagna

• Shrimp cocktail

• Low-fat sushi

• Low fat appetizer

Side dishes:

• Fresh fruit

• tossed low-fat salad – try to include with every meal,

• steamed vegetables,

•  raw vegetables,

• low-fat slaw,

• baked potato with fat-free sour cream


• Water

• Diet Soda

• Tea

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