Quick and Easy Meal Ideas for Lunch and Dinner
Include a Carbohydrate, Protein and Vegetable Source
(mix and match these foods to create numerous meal ideas)
| Carbohydrate |
Protein |
Vegetable |
Recipe |
| Whole Wheat Tortilla |
Refried or Black Beans, Cheese |
Spinach, Tomato, Peppers, Onions, Salsa |
Microwave or heat the tortilla, beans and cheese.
Add veggies and serve with salsa. |
| Whole Wheat Pita |
Tuna or Lunch Meat |
Lettuce, Tomato, Cucumber, Sprouts, Avocados |
Combine veggies and meat into the pita. Add a spicy
mustard or light mayo for added flavor. |
| Garbanzo Beans, Crackers |
Chicken or Cottage Cheese |
Variety Bag of Salad |
Add beans and chicken or cottage cheese to the salad.
Complete with a light salad dressing and all your favorite veggies. |
| Lasagna Noodles (8 Noodles) |
Cottage Cheese, Parmesan Cheese |
Spinach, Pasta Sauce |
Cook 1 c. spinach, drain and stir together with 1
c. cottage cheese, 2 T. parmesan cheese. Spread mixture along each
noodle. Cover with sauce and bake at 350 degrees F for 20 minutes. |
| Couscous or Rice |
Tofu, Chicken or Lean Beef |
Frozen Vegetable Stir Fry Mix, Garlic, Onion |
In a skillet over medium heat, saute meat or tofu
in 1-2 tsp. Canola oil and garlic. Add veggies. Cook 2-3 minutes.
Add 1 tsp. cornstarch (dissolved in 1-2 T. cold water) and 1-2 tsp.
soy sauce. Cook another 2-3 minutes. Serve over couscous or rice. |
| Baked Potato (with the skin) |
Cottage Cheese, Chicken, Yogurt |
Frozen Mixed Veggies |
Bake a potato. Microwave veggies 2-3 minutes and
add to the baked potato along with the cheese. Top with salsa or marinara
sauce. |
| Whole Wheat Bagel or English Muffin |
Peanut Butter or Sandwich Meat |
Veggie Sticks with Low-Fat Dip |
Make your bagel into a sandwich using peanut butter
and jelly or lunch meat with all your favorite toppings. |
| Pasta |
Cheese and Yogurt for Dessert |
Squash, Broccoli, Spinach, Onion, Peppers or Frozen
Veggie Mix |
Bring water to a boil. Add pasta and veggies and
cook until tender. Drain and top with your favorite sauce. Add Parmesan
or mozzarella cheese: have yogurt for desert. |
