Chicken Tacos

This looks much more complicated that it really is...

CHICKEN
4 chicken breasts
2 cups salsa

Cook on stove (on medium) or in crockpot. (The longer it cooks at a lower temperature, the more tender it will be and the easier it will be to shred.)

After the chicken is cooked, shred with forks and return to stove/crockpot. Heat on low until the rest of the meal is prepared. The shredded chicken will soak up a lot of the juices left.

RICE
2 cups brown rice
1 tbsp olive oil
3 cloves garlic -- minced
chicken broth (optional)
2 tbsp lime zest
1 bunch of cilantro
2 limes
1 tbsp sugar (I know, I'm breaking the rules a bit, but it's only 1 tbsp for a whole pan of rice. You can omit and it will taste fine.)

Cook brown rice as per instructions, also adding olive oil, garlic and lime zest. You can also add chicken broth substituting for some of the water if you'd like.

While the rice is cooking, chop up cilantro and juice limes. Put cilantro and lime juice together in a bowl and add sugar (only 1 tbsp!) and mix together. When rice is done cooking, remove from heat and let it cool for a while. Once rice is just warm, add cilantro/lime mixture and mix.

TACOS
Layer:

whole wheat tortillas
rice
chicken
chopped tomatoes
lettuce
fat-free sour cream (optional)

Protein Pancakes

1/2 cup fat free cottage cheese
3 egg whites
1/2 cup dry oatmeal
1 tsp vanilla
cinnamon

Put above ingredients in a blender and blend until smooth. Put 1/2 cup of batter on skillet and cook until edges are dry and top is bubbly. Turn and cook the other side.

Top with fresh or frozen berries, sugar-free maple syrup, or pure maple syrup (most expensive option). If you don't top with berries, eat some other fruit (apple, orange, banana, grapefruit, nectarine, peach, plum).

I know it sounds horrible, but just try it. They certainly are no Bisquick pancakes, but they're healthy and you really don't taste the cottage cheese.

French Toast and Eggs

2 slices 100% whole wheat bread
2 eggs & 2 egg whites
skim or 1% milk
cinnamon
fresh berries

Soak bread in mixture of 1 egg and 1/4 cup milk, then cook on stove.

Sprinkle cinnamon on top and add fresh berries.

Cook remaining egg and egg whites any way you want.

Toast, apple and eggs

2 slices of 100% whole wheat bread

top with:

2 tbsp of sugar-free jam or sprinkle with cinnamon

eat with:
1 apple
1 egg and 2 egg whites

Cheerios and Grapefruit

1 cup of Cheerios with 1/2 cup skim or 1% milk
1 grapefruit
1 egg & 2 egg whites

Yogurt and Grapes

1- 6 oz. light yogurt
1/2 grapes

Optional: combine 1/2 cup cottage cheese with yogurt for more protein

Sandwich and fruit

There are a few options for this one...

2 slices of 100% whole wheat bread, bagel, or pita
3-4 slices of lean lunch meat (turkey or chicken are best)
2 tbsp Light Miracle Whip
Mustard
Lettuce, tomatoes, cucumbers, sprouts...any vegetables you like

Put it all together and eat with a fruit (apple, orange, banana, grapes, nectarine, peach).


This is the easiest lunch and I eat it most days...mostly because it's portable and doesn't take much work or planning to put it together.

Apple-Blueberry Oatmeal

1/2 cup dry oatmeal
1 cup applesauce
1/3 cup fresh blueberries
1 egg & 2 egg whites

Prepare oatmeal by using the instructions on the container. Add applesauce and blueberries and mix together.

Hard boiled eggs are the easiest for me to do in advance, but you can prepare eggs anyway you like.


This is one of my all-time favorite breakfasts -- 2 of my favorite things (applesauce and blueberries) with 2 others (oatmeal and eggs) to make it healthy. And, it's easy.