SALADS
1. Grilled Chicken Greek Salad (from Pump Nutrition Guide)
Ingredients: 3 cups chopped Romaine, 1 chopped medium tomato, 1/4 cup chopped red onion, one medium diced grilled chicken breast, 1 tsp olive oil, 1 tsp vinegar, 2 Tbsp low-fat feta, 3 Greek or black olives, ground pepper (optional), ~5 whole wheat crackers
Directions: Toss lettuce, tomato, onions, chicken, olive oil, and vinegar. Top with feta and olives. Season with ground pepper if desired. Serve with whole wheat crackers (or pita bread) if desired.
2. Clean Eating Tuna Salad (from www.thegraciouspantry.com)
Note: Serve with whole wheat crackers or in a whole wheat pita or wrap.
3. Clean Eating Egg Salad (from www.eatcleandiet.com)
Note: Use low sodium cottage cheese or substitute plain Greek yogurt. Serve with whole wheat crackers or in a whole wheat pita or wrap.
4. Clean Eating Chicken Salad (from www.thetastyfork.com)
5. Caesar Salad with Grilled Chicken (from Pump Nutrition Guide)
Ingredients: 2-3 cups chopped romaine lettuce, one medium grilled chicken breast (sliced), 1 Tbsp. grated fresh parmesan cheese, 1/4 cup chopped grape tomatoes, 2 Tbsp Clean Caesar Salad Dressing (from www.eatcleandiet.com)
Directions: Toss Romaine with dressing and top with chicken and tomatoes. Sprinkle with parmesan.
6. Spinach Strawberry Salad
Directions: Mix 2-3 cups baby spinach, fresh strawberries and blueberries, drained mandarin oranges, and pineapple chunks (total about 1 handful of fruit). Top with 2 tsp. sliced almonds. (Great with Harris Teeter Organics Orange Poppyseed Dressing, but the dressing will have to go towards your 100 calories!
7. Grilled Chicken and Apple Salad (modified from Pump Nutrition Guide)
Ingredients: 3 cups mixed greens (e.g. arugula), one medium chicken breast (cut into bite sized pieces), 1/2 apple (chopped), 2 tsp. chopped pecans, 1 sliced cucumber, fresh squeezed lemon juice
Directions: Top mixed greens with chicken, apple, pecans, and cucumber. Sprinkle with lemon juice. (Can use less chicken and add a low-fat cheese, if desired.)
8. Strawberry and Feta Salad
Directions: Top 2-3 cups romaine lettuce with a handful of sliced strawberries, 2 Tbsp low-Fat feta & 2 tsp. chopped pecans or walnuts. Drizzle with balsamic vinaigrette dressing.)
9. Turkey Cobb Salad
Directions: Top 2 cups mixed greens with chopped low sodium turkey and/or egg, crumbled low-fat blue or feta cheese, cubed avocado, and cherry tomatoes.
Note: One protein serving is ~6 oz. turkey or 2 Tbsp. low fat Feta cheese. One carbohydrate serving (tomatoes) is a fist-sized portion or cupped handful. A healthy fat (avocado) portion is the size of your thumb.
10. Chicken Cranberry Salad
Directions: Top Romaine lettuce with chopped grilled chicken, dried cranberries, crumbled low-fat feta or gorgonzola, orange slices, and chopped pecans (optional)). See #9 above for proper portion sizes.
WRAPS/PITAS
11. Chicken, Apple and Hummus Pita (from Pump Nutrition Guide)
Ingredients: 4 inch whole wheat pita, 2 Tbsp hummus, 1 medium chicken breast (sliced), 1/4 sliced green apple, 2 Tbsp chopped red onion, 1/4 cup shredded romaine lettuce
Directions: Spread inside of 4 inch whole wheat pita with 2 Tbsp of hummus. Layer sliced chicken breast, apple, onion, and lettuce in pita.
12. TBLT
Directions: Stuff whole wheat wrap with 2 slices turkey bacon, 1 medium tomato (sliced), and romaine lettuce.
13. Veggie Wrap
Directions: Spread 2 Tbsp hummus on a whole wheat wrap. Top with mashed avocado, 1/2 cucumber (sliced), 1 cup alfalfa sprouts, and 1 slice low fat cheese (or about 1 oz of cheese).
14. Grilled Chicken Wrap
Directions: Spread whole wheat tortilla with 2 Tbsp hummus, top with spinach leaves, sliced grilled chicken, veggies, and low-fat feta. Can omit hummus or substitute spicy mustard.) Note: 1 serving of protein is 1 oz or 2 Tbsp. of low fat Feta cheese or ~6 oz (or palm sized portion) of grilled chicken.
15. Turkey Wrap
Directions: Top a whole wheat tortilla with Romaine lettuce or spinach, one chopped medium tomato, ~ 6 oz (or a palm sized portion) of low sodium turkey breast, and sprouts (add more veggies if desired). Drizzle with spicy mustard.
16. Veggie Burger Pita Melt (from Pump Nutrition Guide)Ingredients: whole wheat pita, 1 veggie burger cut into pieces, 1 oz. low fat cheddar cheese (grated), 1/8 cup chopped tomato, 1/4 cup shredded lettuce, 2 Tbsp. guacamole or mashed avocado, 1/4 cup cucumber slices
Directions: Stuff pita with cut-up veggie burger and cheese. Heat in toaster oven until cheese is melted. Top with tomato, lettuce, and guacamole/avocado. Serve with cucumber slices.
OTHER
17. Fruit and Yogurt Parfait
Directions: Top 1 Banana (sliced ) with 1 cup Non-fat, plain Greek Yogurt and 2 tsp. slivered almonds or chopped walnuts. (Can substitute 1 cup low or non-fat cottage cheese for Greek yogurt.)
18. Margharita Pizza
Directions: Sprinkle a whole wheat tortilla with 1 oz/1/8 cup low-fat mozzarella. Top with fresh basil and a sliced medium tomato. Toast until cheese is melted. Add a few dashes of Italian seasoning if desired.
19. Slow Cooker Southwestern 2 Bean Chicken Soup (from www.thegraciouspantry.com)
Note: Great for dinner too!
20. Clean Eating Taco Soup (from www.thegraciouspantry.com)
Note: Also great for dinner!
