Recipes and Menus to Becoming Healthier

Breakfast · Lunches · Dinners · Snacks · Desserts · Recipes

cherry Need help with balancing nutrition with your new caloric intake click here!
cherry Need help calculating your calorie intake click here!

Breakfasts
Meat Group Bread Group Fats Fruits & Veggies Milk Group

Breakfast one "Eggs" 2 Eggs 1 slice of bread 1 tsp. Lite Margarine 1 fruit or 1/2 cup Juice NONE

Breakfast two "Cereal" NONE 1-1/2 cups Cereal NONE 1/2 cup Fruit 1 cup low fatMilk

Breakfast three "Muffin" NONE 1 English Muffin 2 tsp. Lite Margarine 1 fruit or 1/2 cup Juice 1 cup low fatMilk

Breakfast Four
"Bagel & Ham" 2 oz Ham 1 Bagel NONE 1/2 cup Juice 2 tsp. Cream cheese

Breakfast five
"Fried Corn Mush" NONE *1 serving Corn Meal Mush NONE 1/2 Cup Fruit 1/4 cup Low fat Cottage Cheese

Breakfast six
"Potato & Eggs" 1 Egg 1 Potato cubed or shredded NONE 1 fruit or 1/2 cup Juice NONE

Breakfast seven "Pancakes" NONE 3 fist size Pancakes NONE 1/2 cup berries(w/coolwhip) 1 cup low fatMilk

Breakfast eight
"Breakfast Borreto" 2 oz chicken 1 Tortilla NONE 1/4 cup tomatoes & Onions(w/salsa) 1 cup low fat Milk

Breakfast nine "Smoothy" NONE 1 slice of bread 2 tsp. lite Margarine * Mixed Fruits for smoothy * 1/2 cup low fat Milk

Breakfast ten
"Fruit Bread/Muffin" NONE 1 slice of fruited bread NONE 1/2 Fresh fruit 1 cup Low fat MIlk

Lunch
Meat Group Bread Group Fats Fruits & Veggies Milk Group

Lunch one
"Sandwich" 2 oz meat 2 slices of bread 1 tsp. Lite Mayo Lettuce and tomato 1/4 cup cottage cheese

Lunch two
"Hot Dogs" 2 fat free hot dogs 2 bread NONE 1/2 cup salad 1 cup low fat Milk

Lunch three
"Chicken" 4 oz chicken 1 Med potato 2 tsp. Lite Margarine 1/2 cup green beans NONE

Lunch Four
"Borretos" 1/2 cup No fat Refried beans 2 Tortillas w/ salsa NONE 1/2 cup Salad 2 tsp. Cheese

Lunch five
"Soup" NONE 6 crackers NONE 2 Cups soup 1/4 cup Low fat Cottage Cheese

Lunch six
"Skillet Hash" 2 oz beef chopped 1 Potato cubed or shredded NONE 1/4 cup chopped celery and carrots NONE

Lunch seven
"Mini Pizzas" NONE 2 English muffins w/ tomato sauce NONE 1/4 cup mushrooms & tomatoes 1/8 cup low fat cheese

Lunch eight
"Chef Salad" 2 Eggs NONE 2 tsp. Dressing 1 cup Salad 1 cup low fat Milk

Dinner
Meat Group Bread Group Fats Fruits & Veggies Milk Group

Dinner one "Borretos" 1/2 cup Low Fat Refried Beans 2 Tortillas w/ salsa NONE Tomatoes, Onions, Lettuce, etc.. 1/4 cup low fat cheese

Dinner two
"Chicken Pot Pie" 4 oz chicken 1/4 cup Pancake mix 1/4 cup chicken broth gravy 1/2 cup mixed frozen veggies 1/4 cup low fatMilk

Dinner three"
Baked _______" 4 oz Meat baked 1 Med. Baked Potato 2 tsp. Lite Margarine 1 cup veggies 1 cup low fatMilk

Dinner Four "Hambergers 4 oz Groundbeef 2 sliced bread 1 tsp mayo 1/2 cup lettuce, tomato, onion, pickle NONE

Dinner five
"Skillet Hash" 2 oz Beef cubed 1 Med Potato cubed NONE 1/2 Cup Celery, Carrots 1/4 cup Low fat Cottage Cheese

Dinner six "Stir Fry" 3 oz Meat cubed 1 cup Rice * oil added in recipe 1 cup Veggies NONE

Dinner seven
"Sub Sandwiches 3 oz meat 1 6" bread 1 tesp mayo 1/2 cup lettuce, tomato, onion, pickles 1 cup low fatMilk

Dinner eight
"Taco Salad" 3 oz Groundbeef 10 Tortilla Chips NONE 1 cup lettuce, tomato, etc..(w/salsa) 1/4 cup low fat cheese

Dinner nine "Speggetti" 2 oz groundbeef 1 cup speggetti w/stew tomatoes NONE 1 cup salad w/ dressing 1/3 cup low fat Cottage cheese

Dinner ten "Fish" 4 oz fish 1 med Potato 2 tesp. Lite Margarine 1/2 Fresh fruit 1 cup Low fat Cottage cheese

Snacks
I believe are the only area where it is ok, not to cover a majority of the food groups. Though this is a great time to add the groups in that you might struggle with getting into your daily routine. For example; if I was having trouble with veggies, I would try having a salad or V-8 juice as one of my snacks. Here are some examples of some snacks you could have. Remember to watch that serving size!

Pretzels

Fruit

Yogart

Cottage cheese with/or without fruit

Lite pudding

Crackers

Jello

Desserts!
Ok, There is a verious assortment of desserts that one could choose from in their lifetime. Here are a few that are better to choose than others.

Jello

Lite pudding

Chocolate pops

Lite lime pie

Recipes!

Fried Cornmeal Mush Smoothy Skillet Hash Chicken Pot Pie

1 cup water
1/4 cup corn Meal
1/4 tsp. Salt
1 cup Yogart
1 banana
1/2 cup Strawberries
1/2 cup Ice
1/2 cup Low fat Milk
1/4 cup OJ. Concentrate 2 oz cubed beef
1 med. potato cubed
1/4 cup cubed celery
1/2 cup water
add too taste chopped onions, and shredded carrots Topping: 1 egg
1 cup flour
2 tsp sugar
1/2 tsp salt
3 tsp baking powder
1 cup milk
1 lb Chicken Cut & browned in skillet
1 8oz bag mixed frozen (carrots/beans/corn)
1 can Cream of chicken soup
1/8 cup onions chopped
1/2 cup Low fat Cheese

Bring water to a boil and add cornmeal and salt. Cook until thick. Spread into a pie pan and let sit overnight in frig. In the morning cut into managable pieces, and fry on a non-stick skillet until brown and hot... abt 5 min. Great Topped with catsup. (veriations...add a small amount of sausage at the boiling stage with the cornmeal.) In blender mix ingreadents. You can vary the fruits to taste. Makes apx. 3 servings. Add ingredients to a non stick skillet and brown. Add 1/2 cup of water and cover with the lid. Cook until tender. Great Topped with catsup. Fry chicken and mixed veggies, put into baking pan and mix soup into a sauce mixture with milk. Pour over chicken and mix. Top with Cheese and pour pancake mix over top and bake at 350 deg for 30 minutes.

Taco Salad Chocolate Pops Lite lime pie

Lettuce or salad mix
Tomato diced
Olives sliced
Onion chopped
Groundbeef
Low fat cheese grated
Salsa
Corn Tortilla Chips
Bananas
Chocolate chips
Walnuts
Popcycle sticks Box of lime jello
16 oz container of lite whip cream
1/2 cup Pineapple juice
One gramcracker crust

Put into a large bowl the salad mix, tomatos, olives, onion,and cheese. Fry up groundbeef and mix in salsa. When serving, put chips on plate then put groundbeef and then salad mix. Top with more salsa and lite sour cream. Cut pealed banana in half. Stick stick into cut part of banana. Next melt chocolate chips in pan. Once melted, cover banana in chocolate and roll in crushed nuts. Place the pops on plate and freeze for one hour. After that you can store in ziplock for upto 3 months.(note: these pops can be made without nuts or can be replaced by sprinkles. If you dont use anything line plate with wax paper to prevent sticking.) (Note: if chocolate seems to thick, add 1/2 cube of lite margarine to thin chocolate.) In a bowl, mix the jello with the pineapple juice and 1/2 cup water. Blend with whip cream and pour into crust. Chill for two hours.

Return to theTop of Page
Return to the home page

Breakfasts	Meat Group	Bread Group	Fats	Fruits & Veggies	Milk Group
Breakfast one "Eggs"	2 Eggs	1 slice of bread	1 tsp. Lite Margarine	1 fruit or 1/2 cup Juice	NONE
Breakfast two "Cereal"	NONE	1-1/2 cups Cereal	NONE	1/2 cup Fruit	1 cup low fatMilk
Breakfast three "Muffin"	NONE	1 English Muffin	2 tsp. Lite Margarine	1 fruit or 1/2 cup Juice	1 cup low fatMilk
Breakfast Four "Bagel & Ham"	2 oz Ham	1 Bagel	NONE	1/2 cup Juice	2 tsp. Cream cheese
Breakfast five "Fried Corn Mush"	NONE	*1 serving Corn Meal Mush	NONE	1/2 Cup Fruit	1/4 cup Low fat Cottage Cheese
Breakfast six "Potato & Eggs"	1 Egg	1 Potato cubed or shredded	NONE	1 fruit or 1/2 cup Juice	NONE
Breakfast seven "Pancakes"	NONE	3 fist size Pancakes	NONE	1/2 cup berries(w/coolwhip)	1 cup low fatMilk
Breakfast eight "Breakfast Borreto"	2 oz chicken	1 Tortilla	NONE	1/4 cup tomatoes & Onions(w/salsa)	1 cup low fat Milk
Breakfast nine "Smoothy"	NONE	1 slice of bread	2 tsp. lite Margarine	* Mixed Fruits for smoothy	* 1/2 cup low fat Milk
Breakfast ten "Fruit Bread/Muffin"	NONE	1 slice of fruited bread	NONE	1/2 Fresh fruit	1 cup Low fat MIlk

Lunch	Meat Group	Bread Group	Fats	Fruits & Veggies	Milk Group
Lunch one "Sandwich"	2 oz meat	2 slices of bread	1 tsp. Lite Mayo	Lettuce and tomato	1/4 cup cottage cheese
Lunch two "Hot Dogs"	2 fat free hot dogs	2 bread	NONE	1/2 cup salad	1 cup low fat Milk
Lunch three "Chicken"	4 oz chicken	1 Med potato	2 tsp. Lite Margarine	1/2 cup green beans	NONE
Lunch Four "Borretos"	1/2 cup No fat Refried beans	2 Tortillas w/ salsa	NONE	1/2 cup Salad	2 tsp. Cheese
Lunch five "Soup"	NONE	6 crackers	NONE	2 Cups soup	1/4 cup Low fat Cottage Cheese
Lunch six "Skillet Hash"	2 oz beef chopped	1 Potato cubed or shredded	NONE	1/4 cup chopped celery and carrots	NONE
Lunch seven "Mini Pizzas"	NONE	2 English muffins w/ tomato sauce	NONE	1/4 cup mushrooms & tomatoes	1/8 cup low fat cheese
Lunch eight "Chef Salad"	2 Eggs	NONE	2 tsp. Dressing	1 cup Salad	1 cup low fat Milk

Dinner	Meat Group	Bread Group	Fats	Fruits & Veggies	Milk Group
Dinner one "Borretos"	1/2 cup Low Fat Refried Beans	2 Tortillas w/ salsa	NONE	Tomatoes, Onions, Lettuce, etc..	1/4 cup low fat cheese
Dinner two "Chicken Pot Pie"	4 oz chicken	1/4 cup Pancake mix	1/4 cup chicken broth gravy	1/2 cup mixed frozen veggies	1/4 cup low fatMilk
Dinner three" Baked _______"	4 oz Meat baked	1 Med. Baked Potato	2 tsp. Lite Margarine	1 cup veggies	1 cup low fatMilk
Dinner Four "Hambergers	4 oz Groundbeef	2 sliced bread	1 tsp mayo	1/2 cup lettuce, tomato, onion, pickle	NONE
Dinner five "Skillet Hash"	2 oz Beef cubed	1 Med Potato cubed	NONE	1/2 Cup Celery, Carrots	1/4 cup Low fat Cottage Cheese
Dinner six "Stir Fry"	3 oz Meat cubed	1 cup Rice	* oil added in recipe	1 cup Veggies	NONE
Dinner seven "Sub Sandwiches	3 oz meat	1 6" bread	1 tesp mayo	1/2 cup lettuce, tomato, onion, pickles	1 cup low fatMilk
Dinner eight "Taco Salad"	3 oz Groundbeef	10 Tortilla Chips	NONE	1 cup lettuce, tomato, etc..(w/salsa)	1/4 cup low fat cheese
Dinner nine "Speggetti"	2 oz groundbeef	1 cup speggetti w/stew tomatoes	NONE	1 cup salad w/ dressing	1/3 cup low fat Cottage cheese
Dinner ten "Fish"	4 oz fish	1 med Potato	2 tesp. Lite Margarine	1/2 Fresh fruit	1 cup Low fat Cottage cheese

Fried Cornmeal Mush	Smoothy	Skillet Hash	Chicken Pot Pie
1 cup water 1/4 cup corn Meal 1/4 tsp. Salt	1 cup Yogart 1 banana 1/2 cup Strawberries 1/2 cup Ice 1/2 cup Low fat Milk 1/4 cup OJ. Concentrate	2 oz cubed beef 1 med. potato cubed 1/4 cup cubed celery 1/2 cup water add too taste chopped onions, and shredded carrots	Topping: 1 egg 1 cup flour 2 tsp sugar 1/2 tsp salt 3 tsp baking powder 1 cup milk	1 lb Chicken Cut & browned in skillet 1 8oz bag mixed frozen (carrots/beans/corn) 1 can Cream of chicken soup 1/8 cup onions chopped 1/2 cup Low fat Cheese
Bring water to a boil and add cornmeal and salt. Cook until thick. Spread into a pie pan and let sit overnight in frig. In the morning cut into managable pieces, and fry on a non-stick skillet until brown and hot... abt 5 min. Great Topped with catsup. (veriations...add a small amount of sausage at the boiling stage with the cornmeal.)	In blender mix ingreadents. You can vary the fruits to taste. Makes apx. 3 servings.	Add ingredients to a non stick skillet and brown. Add 1/2 cup of water and cover with the lid. Cook until tender. Great Topped with catsup.	Fry chicken and mixed veggies, put into baking pan and mix soup into a sauce mixture with milk. Pour over chicken and mix. Top with Cheese and pour pancake mix over top and bake at 350 deg for 30 minutes.

Taco Salad	Chocolate Pops	Lite lime pie
Lettuce or salad mix Tomato diced Olives sliced Onion chopped Groundbeef Low fat cheese grated Salsa Corn Tortilla Chips	Bananas Chocolate chips Walnuts Popcycle sticks	Box of lime jello 16 oz container of lite whip cream 1/2 cup Pineapple juice One gramcracker crust
Put into a large bowl the salad mix, tomatos, olives, onion,and cheese. Fry up groundbeef and mix in salsa. When serving, put chips on plate then put groundbeef and then salad mix. Top with more salsa and lite sour cream.	Cut pealed banana in half. Stick stick into cut part of banana. Next melt chocolate chips in pan. Once melted, cover banana in chocolate and roll in crushed nuts. Place the pops on plate and freeze for one hour. After that you can store in ziplock for upto 3 months.(note: these pops can be made without nuts or can be replaced by sprinkles. If you dont use anything line plate with wax paper to prevent sticking.) (Note: if chocolate seems to thick, add 1/2 cube of lite margarine to thin chocolate.)	In a bowl, mix the jello with the pineapple juice and 1/2 cup water. Blend with whip cream and pour into crust. Chill for two hours.

Recipes and Menus to Becoming Healthier

Breakfast · Lunches · Dinners · Snacks · Desserts · Recipes

Breakfasts

Lunch

Dinner

Snacks

Desserts!

Recipes!

Return to theTop of Page Return to the home page

Return to theTop of Page
Return to the home page