8 whole eggs or 4 cups liquid egg substitute
1 cup each chopped onions, peppers, and mushrooms
Oil spray

Beat the egg mixture until light and frothy. Set stove to medium heat. Spray a nonstick pan with oil spray and place it on the burner. Add the egg mixture and swirl in the pan. Allow eggs to set until cooked around the edges. Scatter the vegetables over the top of the egg mixture, and cook until eggs are set. Using a spatula, fold the frittata in half, and gently slide onto a plate.

Why it’s healthy: The eggs-and-veggies combo is

12 cups mixed greens
3 cups low-fat chili (purchased or homemade, lean-beef or bean)
2 cups shredded 2% cheese
40 baked tortilla chips (optional)

Place greens on a large plate. Top with the chili of your choice. Make sure it is hot so the cheese melts when you sprinkle it on top. Serve with baked tortilla chips. (If you want to go chip-free, you’ll have an additional 100 calories to spend on an extra snack.)

4 small whole-wheat tortillas
2 cups canned fat-free refried beans
2 cups shredded 2% cheddar cheese
1 cup mild or medium salsa (fresh or jarred)

Spread tortilla with refried beans and sprinkle with shredded cheese. Microwave on high for 30 seconds until cheese is melted. Remove to plate, top with salsa and roll up.

Why it’s healthy: It’s high in protein and rich in fiber.

16 large romaine lettuce leaves
1 pound cooked sliced white meat chicken (deli, roasted prepackaged, or leftover rotisserie breast meat)
2 cups shredded carrots
2 cups fresh bean sprouts
2 cups celery
Salad dressing spray or low-fat dressing

Spread out each lettuce leaf and cover with chicken and vegetables. Spray with dressing or use a teaspoon of dressing, distributing over the whole surface. Roll tightly, starting from the large leafy end.

4 3-ounce cans chunk light tuna packed in water
4 ounces 2% shredded cheddar cheese
Chopped onions, peppers, cucumbers, tomatoes
12 cups raw spinach (washed and dried)
¾ cup fat-free Italian dressing
4 light whole-grain flat bread wraps (90 to 100 calories each)

Place the raw spinach in a bowl. Drain the tuna and flake it with a fork while adding to the spinach. Add chopped vegetables and shredded cheese. Mix with dressing. Spread the mixture on the wrap and roll it up.

4 flame-grilled Boca (or other soy brand) burgers
4 slices 2% cheddar cheese or soy cheese
4 leafs of romaine lettuce
Sliced tomato and onion
8 teaspoons prepared honey mustard
4 “light” whole-wheat sandwich buns

Cook burgers according to directions, in microwave or pan. Add cheese and microwave for 15 seconds until melted. Place burger on bun and spread with honey mustard, adding tomato, onion, and lettuce before topping with remaining half of bun.

1 pound fresh chicken tenders
2 pounds of frozen vegetables (your choice: broccoli-cauliflower mix or a stir-fry blend go well here)
2 cans sliced water chestnuts
1 cup prepared stir-fry cooking sauce, any variety (reduced sodium, if available)
2 cups shredded fresh Chinese (Napa) cabbage (optional)

20 large raw shrimp
4 tablespoons olive oil (dark green, first press)
Chopped fresh garlic (clove or jarred in water)
1 cup of fresh lemon

In a small nonstick skillet, heat the olive oil on medium-high until barely smoking. Add a fresh chopped garlic clove and cook for 1 to 2 minutes. Add the raw shrimp and cook for 3 minutes, or until the shrimp have turned completely pink. Squirt a wedge of lemon across the shrimp and into the pan. Spoon shrimp and pan juices onto serving plate.

4 light whole-wheat wraps
1 pound cooked, diced white meat chicken (deli, leftover rotisserie chicken or roasted prepackaged)
20 grape tomatoes, sliced in half lengthwise
4 tablespoons Bac-os (soy) or real bacon bits
2 cups shredded lettuce
4 teaspoons light mayonnaise

On each wrap, spread one teaspoon of mayonnaise. Add the diced chicken, then top with tomatoes, bacon bits and lettuce. Tuck in the sides, and roll tightly.

16 cups romaine lettuce (washed and dried)
4 skinless, cooked chicken breasts (about 5 ounces each)
1 cup shredded Parmesan cheese
1 cup large-cut prepared croutons
¾ cup of fat-free Caesar dressing

Tear romaine into bite-sized pieces. Cut the chicken into pieces and add to the romaine. Add the Parmesan cheese and croutons, and toss with dressing.

Why it’s healthy: It’s a lean protein and a serving of vegetables.

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