FAST MEALS

FAST MEALS SATISFYING MEALS GOOD-FOR-YOU-MEALS You can’t have great meals everyday. You can have good meals everyday. Mary Frances Kennedy Fisher in “Great Meals Every Day” by Richard Sax First start with: “What do I Want?” i.e. Spaghetti Then think, “How do I make it a Meal?” Protein (ground beef, tofu, turkey?) Carbohydrate/starch (pasta, bread) Fruit and/or Vegetable (Tomato Sauce, Salad) How do I make it right for me? Taste- sweet, sour, salty, bitter, hot, unami Texture Shape Colour Types of quick meals Pasta-Rice-Potato as base + veg + meat/beans Spag + gr. Meat + sauce +salad Salads -- salad bars + m/c/f/beans + carb greens and taco meat, salsa, baked Chips Soups/stews -- frozen veg + broth + meat/ch/f + rice/noodles/potatoes Types of quick meals 3-Piece - m/c/f/beans + veg. + carb Roast Chicken, sweet potato, slaw Sandwich/Pizza/Lasagna/Casserole + veg Dairy + fruit + carb --- Fruit smoothies + Whole grain cereal bar or cookie or muffin. http://www.youtube.com/watch?v=q0nTXltxEaI View this site for a quick video on assembling one Weeks’s meal The No Cook Diet : Get low-cal meals in minutes Joy Bauer, RD. shares healthy and delicious Options ---with dessert! Breakfast Strawberry-banana smoothie
 Combine in a blender:
 1 cup skim milk 
 1 cup frozen strawberries 1 cup nonfat vanilla yogurt ½ banana Breakfast Crackers and peanut butter
 2 Wasa cracker servings 2 level tbsp peanut butter Bran muffin and skim milk
 One 4-oz VitaMuffin 1 cup skim milk Waffles and veggie sausage
 2 Kashi Go Lean Waffles 2 tbsp Lite syrup 2 MorningStar Veggie Breakfast Sausage Links Eggs, toast and fruit
 ½ cup Egg Beaters or 3 egg whites 2 tbsp reduced-fat shredded cheddar cheese 1 slice whole-wheat toast 1 tbsp I Can’t Believe It’s Not Butter! Spread ½ grapefruit Whole-grain cereal with raisins 1 cup Barbara’s Bakery Shredded Spoonfuls (or any cereal with 120 calories, <5gr sugar, at least 3 grams of fiber per serving) 1 cup skim milk 2 tbsp raisins Breakfast burrito and juice/fruit
 Amy’s Breakfast Burrito 4 oz calcium-fortified orange juice or orange/apple or banana My (Mary Evins) typical breakfast. Superfast. Carry out. 1 Shredded Wheat "pillow" crumbled up (the old, Post Cereal original) 1 cup oats (dry, non-instant, uncooked) 1/2 cup flax meal sliced strawberries, blueberries, bananas, etc. skim milk or soymilk Venti nonfat latte from Starbucks (Mandatory --for me). Lunch Turkey and cheese pita pocket
 ¼ lb sliced turkey breast 1 slice reduced-fat Swiss cheese Whole-wheat pita 1 tbsp reduced-fat mayo 1 tbsp spicy brown mustard 3 lettuce leaves 3 medium-thick tomato slices Lunch Salad with grilled chicken 
and chickpeas
 4 cups mixed greens ½ cup bell peppers, cored, seeded and chopped ¼ cucumber, sliced ¼ cup sliced onions ½ tomato, sliced 1 cup Perdue Short Cuts Grilled Chicken Breast 4 tbsp low-calorie dressing, ¼ cup canned chickpeas, rinsed Lunch Peanut butter and jelly sandwich
 2 slices whole-wheat bread or whole grain wrap 2 level tbsp peanut butter 1 tbsp low-sugar strawberry preserves ½ cup baby carrots, sugar snap peas 1 apple Tuna, crackers and vegetable soup
 6 oz (pop-top) tuna in water 1 tbsp reduced-fat mayo Low Fat Triscuit crackers 1 cup Healthy Choice Country Vegetable soup Lunch Lean Pocket and soup
 Chicken Parmesan Lean Pocket 1 cup Pacific Natural Creamy Butternut Squash Soup 1 cup celery sticks 
 Cottage cheese with wheat germ, nuts and fresh fruit
 1 cup low fat cottage cheese 2 tbsp wheat germ 2 tbsp chopped walnuts or almonds 1 cup berries Whole grain muffin or lowfat cookie Lunch Enchiladas with black beans and corn
 Amy’s Black Bean Enchiladas 
 ½ cup canned corn or 1/2 cup salsa My (Ann Evins) typical take-to-school lunch 3-4 fresh tomatoes quartered (well, sixth'ed, actually) nonfat cottage cheese (c. 1 1/2 cups) tops of fresh basil (fresh basil leaves, c. 1/2 cup; dry basil is also good--and our clay-pot gardens won't be around much longer) freshly ground pepper olive oil a splash of wine vinegar Dinner 
Veggie burger and tomato soup
 Boca Burger 1 slice 2% Cheese 1 Pepperidge Farm whole-wheat bun 2 tbsp ketchup 2 cups Campbell’s Low Sodium Tomato Soup 1 cup steamed frozen green beans Pizza with side salad
 Lean Cuisine Brick Oven Style Pizza 2 cups mixed greens ¼ cucumber, sliced ½ tomato, sliced 1 tbsp olive oil 
 Dinner Lemon fish with rice and broccoli
 5 large precooked shrimp 2 tbsp cocktail sauce Healthy Choice Lemon Pepper Fish meal 1 tomato, thickly sliced 1 tbsp olive oil Chicken teriyaki
 Healthy Choice Chicken Teriyaki 1 cup edamame microwaved in the pod ½ small cantaloupe Dinner Supermarket sushi and miso soup
 2 California rolls 1 cup miso soup ¾ cup seaweed salad 
Bean chili and salad
 2 cups Amy’s Organic Black Bean Chili 2 tbsp reduced-fat sour cream 2 cups mixed greens 2 tbsp low-calorie dressing ie: Wishbone Light!, Kraft Just 2 Good Dinner Rotisserie chicken with pita/wrap
 5 oz roasted skinless chicken breast 1 tbsp barbecue sauce 1 whole-wheat pita or wrap 1 cup microwaved brussels sprouts 1 tsp olive oil Use Rotisserie Chicken on salads, serve with Bread and olive oil and balsamic vinegar. Dinner Ann Evins Typical supper(s): 1 sliced avocados olive oil, wine vinegar, (+ Good bread, Roasted Veg., Hummus, Bean Spread) ground pepper ……That's it. Very fast and satisfying. OR Saute in olive oil sliced portobello mushroom (+ chicken) sliced green or red or yellow bell peppers sliced celery sliced ginger Season with ground pepper Capers marinated articoke hearts, sliced Serve over boiled/prepared wild rice or whole wheat pasta Snacks: Choose one roughly 200-calorie nibble per day. Nuts or seeds
¼ cup almonds, peanuts, pecans, cashews, soy nuts, sunflower seeds, pistachios 

 Yogurt and banana
 6 oz Dannon or Wt. Watcher’s Drinkable Yogurt Medium banana Granola bar and orange
 Kashi TLC Chewy Granola Bar Large orange 6oz juice Apple and cheese
 Large apple String Cheese Crackers and cheese
 4 Ry Krisp crackers 2 The Laughing Cow Light Original Swiss wedges Soy crisps and hummus
 1.3-oz bag Soy Crisps 2 tbsp hummus Do-it-yourself trail mix
 1 cup Kashi Heart to Heart cereal 2 tbsp raisins P.M. sweets: Chocolates
 2 CocoaVia Original Chocolate Bars (or any 1 oz portion of dark chocolate with fewer than 200 calories) Sliced apple with peanut butter
 Sliced apple with 1 level tbsp peanut butter P.M. sweets: Ice cream
1 Skinny Cow Ice Cream Sandwich Natural applesauce
 1 cup or 2 small containers Mott’s Natural Apple Sauce - mix with vanilla yogurt and top with tbsp nuts Hot cocoa and cookies
 1 cup Low cal Hot Cocoa 1 Nabisco 100 Calorie Packs, Chips Ahoy! Etc. or, 1 oz cookies. P.M. sweets: Cottage Cheese cocoa pudding Blend: 1/2 cup lowfat cottage cheese 1/4 cup cocoa 2 tsp vanilla 
 Fruit Pudding Microwave frozen cherries. Top with vanilla yogurt 2 Tbsp chopped nuts or crunchy cereal + small cookie. See MTSU Staff Wellness website for Menu Suggestions for Quick, Throw-Together Meals www.mtsu.edu/~wellness Equipment that may help….. Plastic zip bags -- all sizes Plastic refrigerator and freezer containers Paper plates Napkins Plastic utensils for office and car Small ceramic bowl and plate and mug for office Microwave Small fridge for office Blender Hot water heater for office Crock pot TAKE OUT Chinese Sushi + salad + edame + sugar snaps Blue Coast Burrito R. Tuesdays Applebee’s TAKE OUT Wendy’s - B. Potato + Chili - Dinner Salad + Extra Meat Captain D’s - new grilled seafood + veg + bread/rice/potato CONSIDER A PERSONAL CHEF Do you have a lawn service or a house cleaner? Do you take lessons in computers, photography…? Qui ckTi me™ and a TIFF (Uncompresse d) d eco mpressor are ne eded to see thi s pi cture. http://www.plumgoodfood.com QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. Pork Chop, Greens & Potatoes for One A juicy bone-in pork chop grilled and glazed with chile pepper roasted garlic jam, paired with rosemary roasted potatoes and finely chopped greens tossed with currants and pecans in a lemon vinaigrette. QuickTime™ and a TIFF (Uncompressed) decompressor are needed to see this picture. http://www.supperthymeusa.com QuickTime™ and a TIFF (Un compressed) decompressor are neede d to see this picture. An Experience That’s All Your Own We offer a variety of ways for you to enjoy Supper Thyme. ･Sign Up for a Session ･Host a Private Party ･Pick Up Pre-Assembled Meals ･Have Meals Delivered Beef Tips & Rice for the Crock Pot Tender beef tips are combined with rice, seasonings and a secret ingredient - Large Ziplock Baggie Lemon and Herb Salmon Thyme, tarragon and lemon seasonings make this a mouth watering dish! - 9 x 13 Pan Lemon Broccoli Chicken - Tender, juicy chicken breasts laced with lemon, garlic and onions in a creamy sauce, then paired with broccoli and served over rice. This dish is a stovetop recipe done in minutes! Meatball Stew - Our chef began this dish as beef stew, and on a whim, she used meatballs instead. Oriental Chicken and Vegetable Fried Rice A flavorful dish from our Light & Delicious list! Succulent chicken and fresh vegetables in a savory stir-fry sauce, paired with tasty vegetable fried rice. A healthy meal that the whole family will enjoy! 9 x 13 Pan Other Sources of Fresh prepared meals: Bread and Company- roasted veg and side dishes, salads Whole Foods - deli Kroger Chef Prepared Meals Harris Teeter Publix Apron meals -- see weekly flyers in Newspaper Cookbooks and Books and Media Eating On the Run by Evelyn Tribole Better Homes and Garden’s Healthy Eating Series Eating Well Magazine and eatingwell.com Robin Miller’s meals on FoodTV.com SavingDinner.com (NO Rachel Ray -- too fatty, sugary, unbalanced) Tools For Success: •Develop a List of Preferred Meals •Identify Ways to Assure they are Healthy, Satisfying, and Balanced •Make a 7-Day Meal Plan -- and -•Make a Shopping List •Remember Change Takes Time…and practice. Develop a Repertoire-practice and refine