Diet-Friendly Recipes

Breakfast

When you eat breakfast, you can always let yourself pig out on all the fresh fruit you desire, but sometimes you find yourself craving something more substantial. You CAN eat a hearty breakfast while trying to lose weight. Consider some of these great recipes!

Egg-White Omelet With Vegetable-Cheddar Filling

3 large egg whites
1 teaspoon water
2 teaspoons chopped fresh dill (optional)
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1/2 cup loosely packed thinly sliced fresh spinach
1 plum tomato, chopped
2 tablespoons shredded nonfat cheddar cheese
Vegetable cooking spray

1. Whisk egg whites, water, dill (if using), salt, and pepper together in a medium bowl until soft peaks form. Toss spinach, tomato, and cheddar together in a small bowl.

2. Lightly coat an omelet pan or small skillet with cooking spray and heat over medium heat 1 minute. Pour egg mixture into pan and cook until eggs begin to set on bottom.

3. Spread filling over half of omelet, leaving a 1/2-inch border and reserving 1 tablespoon mixture for garnish. Lift up omelet at edge nearest handle and fold in half, slightly off-center, so filling peeks out. Cook 2 minutes. Slide omelet onto a serving plate and garnish with reserved filling.

Serves: 1

Zesty Cheddar-Asparagus Quiche

1 tablespoon plain dry breadcrumbs
8 ounces small all-purpose potatoes, peeled and very thinly sliced
2 teaspoons olive oil
1 pound asparagus, trimmed
1/2 teaspoon salt, divided
3/4 cup shredded reduced-fat sharp cheddar cheese
3 scallions, sliced
1 can (12 ounces) evaporated fat-free milk
2 large eggs
2 large egg whites
2 teaspoons butter, melted
1 teaspoon dry mustard
1/4 teaspoon freshly ground pepper

1. Heat oven to 400°F. Coat a 9-inch pie plate with vegetable cooking spray and sprinkle with breadcrumbs. Beginning in center, arrange potato slices in slightly overlapping circles up to rim. Lightly brush with olive oil and press down gently. Bake 10 minutes.

2. Set 8 to 12 asparagus spears aside. Cut remaining spears into 1-inch pieces.

3. Sprinkle crust with 1/4 teaspoon salt and 1/4 cup cheddar. Cover with asparagus pieces, then sprinkle with scallions and another 1/4 cup cheese. Arrange whole asparagus spears on top.

4. Beat evaporated milk, eggs, egg whites, butter, mustard, pepper, and remaining 1/4 teaspoon salt in a medium bowl. Pour into pie plate and sprinkle with remaining cheddar. Bake until a knife inserted in center comes out clean, about 35 minutes.

5. Divide into 6 slices. One serving equals 1 slice.

Quick French Toast

1 large egg
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
1 packet artificial sweetener
1 tablespoon skim milk
1 slice bread

1. Place all ingredients except bread in a blender; blend until combined.

2. Pour egg mixture into a shallow bowl. Place bread in egg mixture and soak, turning once.

3. Coat a nonstick skillet with vegetable cooking spray and heat over medium heat. Place bread in skillet and pour any remaining egg mixture over bread. Cook until browned on bottom; then turn over to brown other side.

Golden Pancakes

1 c uncooked whole-grain oats
6 egg whites
1 c fat-free cottage cheese
¼ tsp vanilla extract
¼ tsp ground cinnamon
2 packets sugar substitute
½ c sugar-free maple syrup
¼ c mixed berries

1. Lightly coat a nonstick skillet or griddle with cooking spray and place over medium heat

2. In a blender, combine oats, egg whites, cottage cheese, vanilla, cinnamon, and sugar substitute. Blend on medium speed about 1 minute until smooth.

3. Pour batter about ¼ c at a time onto hot skillet. Cook pancake until bubbly on top and dry around the edges – about 3 minutes. Turn and cook the other side until golden brown – about 2 more minutes.

4. While pancakes are cooking, microwave maple syrup until warm – about 20 seconds.

5. Place a portion of pancakes on 2 separate plates, top with warm maple syrup and mixed berries.

6 strips lean turkey bacon
3 eight-inch whole wheat tortillas
3 whole eggs
8 egg whites (or 1 c egg substitute)
½ c skim milk
½ c low-fat sour cream
¾ reduced-fat shredded cheddar cheese
1 c broccoli florets

2. Cook turkey bacon according to package directions. Set aside to cool.

3. Lightly coat a 9-inch pie plate with cooking spray. Overlap 2 tortillas and cut the third one in half to form a crust

4. In a large mixing bowl, beat whole eggs and egg whites with a fork or whisk until well blended. Mix skim milk and sour cream into the eggs.

5. Chop cooked turkey bacon into bite size pieces

6. Add turkey, bacon, cheese, and broccoli to blended egg mixture, combine thoroughly

7. Pour egg mixture into tortilla-lined pie plate and bake for about 50 minutes. Tap the edge of the pie plate. When the filling is set and moist but not liquidy, it is done.

8. Cool for 10 minutes before slicing into portions.
Whole wheat toast or English muffins are also good choices as are low-fat or no-fat yogurt. Just keep portion sizes to what we’ve talked about before.

Lunch

Traditionally, lunch is the middle meal of the day when we eat three squares. Since you’re trying to lose weight without starving yourself, experts recommend that you eat several smaller meals, so consider lunches, your daytime meals.
Obviously, you can have sandwiches – on whole wheat bread, of course! Be sure anything you put between those two pieces of bread is lean and diet-friendly. Tuna is a great and filling sandwich, but lean roast beef, no-fat cheese, and chicken salad is also a good sandwich.
You can also opt for the traditional salad. Make sure you don’t top it with anything that will sabotage your weight loss efforts. That means no cheese (unless it’s non-fat or low-fat), bacon bits, croutons, or garbanzo beans - and no dressing unless it’s light. Try some lemon juice instead. It’s refreshing and delicious!
But there are other meals you can have during the day that are much more substantial meals you can have.

Try some of these recipes!

Cool Taco Salad

½ lean ground beef
1 tbsp water
2 tsp. taco seasoning mix, divided
2 whole wheat pitas
2 tbsp reduced-fat cream cheese, room temp
2 tbsp fat-free sour cream
2 tbsp salsa
1 c shredded lettuce
1 diced tomato
¼ c reduced fat shredded cheddar cheese

Preheat oven to 400 degrees

In medium skillet, brown ground beef over medium heat until done. Drain off any fat. Add water and 1 tsp taco seasoning and simmer for 3 minutes. Removed from heat and set aside to cool slightly

Cut each pita into 8 wedges and place on baking sheet. Bake for 7 minutes or until lightly browned

While the beef is cooling, combine the remaining taco seasoning, cream cheese, sour cream, and salsa in a small bowl. Mix well. Divide and spread this mixture evenly onto 2 small plates
Spoon a portion of the beef over the sour cream mixture and top each with half the lettuce, tomato, and cheese

Place 8 baked pita wedges on each plate
2 servings

Chicken Pita Pizza

1 whole wheat pita
¼ c low fat pizza sauce
1 portion cooked chicken breast sliced
¼ red bell pepper sliced
¼ yellow bell pepper sliced
¼ small zucchini, sliced
¼ reduced-fat shredded mozzarella cheese
1. Preheat oven to 425 degrees
2. Place the pita on a baking sheet. Spoon pizza sauce evenly over the pita. Top with sliced chicken, peppers, zucchini and cheese
3. Bake for 10-12 minutes or until the cheese is melted and the pizza is heated through
4. Slice and eat!

Egg Salad Sandwich

4 hard boiled eggs
1 tbsp fat free salad dressing (Miracle Whip)
1 tbsp mustard
½ stalk sliced celery
¼ chopping red bell pepper
1 tsp pickle relish
1 tbsp fresh parsley
1 slice whole grain bread
1 lettuce leaf
¼ sliced avocado

1. Chop 1 whole egg and discard the yolks from the other 3 eggs and chop the whites

2. In a small mixing bowl, combine all ingredients except the bread, lettuce leaf, and avocado

3. Toast the bread and place on a small plate. Top with lettuce, egg salad and avocado slice

1 serving

Oriental Chicken Salad

4 portions cooked chicken (about 1 lb.) in bite size pieces
1 bag coleslaw mix
4 chopped green onions
2 tbsp light sesame oil
1/3 c rice vinegar
¼ c lite soy sauce
½ tsp ground ginger
1 c crisp chow mein noodles

1. In large mixing bowl, combine cooked chicken, coleslaw mix, and green onions

2. In small bowl, combine sesame oil, rice vinegar, soy sauce, and ginger. Drizzle over chicken mixture and toss to coat.

3. Divide into 4 portions and top with chow mein noodles.

4 servings

Mile High Baked Potato

1 medium russet potato
2 tsp fat-free chicken broth
¼ c low fat cottage cheese
¼ c chopped cooked chicken
¼ c cooked broccoli
¼ c salsa
1 tbsp chopped cilantro

1. Pierce potato several times with fork. Place in microwave and cook on high 5-8 minutes until tender. Let stand 1 minute.

2. Use knife to cut an “X” in the top of the cooked potato. Press ends slightly to open potato and pour chicken broth into opening

3. Top potato with cottage cheese, chicken, broccoli, and salsa. Place filled potato in microwave and cook on high for 30 more seconds.

4. Sprinkle top with fresh cilantro.

Dinner

Many people feel that dinner is the most important meal of the day. And many of them are right. Dinner is a time for families to connect, talk about their days, and bond together as a unit.

Just because you’re trying to lose weight doesn’t mean you have to sacrifice taste at dinner time. In fact, we’re willing to bet that some of these recipes will be big hits with your family, and they won’t even know that they fit into your diet!

Spaghetti and Meatball

1 ½ lb. lean ground turkey
2 egg whites
½ c dry breadcrumbs
¼ water
½ finely chopped onion
2 cloves minced garlic
¼ c parsley
2 tsp dried basil
1 tsp ground black pepper
3 c low-fat marinara pasta sauce
12 oz. spaghetti
¼ c reduced-fat Parmesan cheese

1. Preheat oven broiler

2. In large mixing bowl, combine turkey, egg white, breadcrumbs, water, onion, garlic, parsley, basil and black pepper. Mix thoroughly and shape into 1 ½” diameter meatballs

3. Arrange meatballs on a baking sheet and place under broiler for 10-12 minutes turning occasionally until they are browned on all sides

4. In a large saucepan, combine sauce and meatballs. Simmer on low for about 20 minutes.

5. While the sauce is simmering, prepare spaghetti according to package directions.

6. Plate and top with Parmesan cheese

6 servings

Home Style Meat Loaf

1 ½ lbs. lean ground turkey
1 chopped onion
4 egg whites
1 c salsa
¾ oats, uncooked
1 pkg. dry vegetable soup mix
¼ tsp ground black pepper
½ c ketchup
6 portions red potatoes
2 lbs. green beans
¾ c skim milk
2 tbsp Butter Buds

1. Preheat oven to 350 degrees

2. In large mixing bowl, combine turkey, onion, egg whites, salsa, oats, soup mix, and pepper. Press mixture into 9” x 5” loaf pan and spread ketchup over top. Bake in oven until no longer pink in the center – about 60 minutes

3. About 25 minutes after putting the meatloaf in the oven, cut potatoes into 1” chunks. Place in large saucepan and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until tender – about 20 minutes

4. Cut stems off green beans and place in a large saucepan with 1” of water. Heat to boiling over high heat. Then reduce heat and simmer uncovered for 6-8 minutes until crisp-tender.

Drain

5. Remove meatloaf from oven and let sit 5 minutes before slicing.

6. Drain potatoes and return to pan. Mash while adding skim milk a little at a time. Add butter buds and mash vigorously until light and fluffy.

Chicken Veggie Stir Fry

1 tablespoon sesame oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 tablespoon minced scallions
1 pound boneless, skinless, chicken breasts, sliced into strips
1 cup broccoli spears
1 cup julienne carrots
1/2 pound green beans, chopped
1/2 cup julienne red pepper
1 cup quartered button mushrooms
3 heads baby bok choy, chopped

Low sodium teriyaki sauce
Heat the oil in a wok over high heat.
Add the garlic, ginger, and scallions. Cook until aromatic, about 2 minutes.
Add the chicken. Sauté until the edges are brown, about 3 to 4 minutes.
Add the broccoli, carrots, and green beans to the wok. Cook approximately 5 to 8 minutes, until the vegetables begin to become tender.
Add the red pepper, mushrooms, bok choy, and teriyaki sauce to the wok, cook approximately 5 to 8 minutes more, or until chicken is cooked through and vegetables are done to your likeness.

Taste and adjust seasonings. Serve immediately.

Chicken Fried Rice With Veggies

2 cups of cooked brown rice
1 16oz bag of mixed veggies (any kind)
1 pack of chicken breast cut up
3 table spoons soy sauce
2 eggs (1 whole, 1 egg white beaten)

Cooking spray

1. Cook brown rice according to package and set aside.

2. Cook cut up chicken breast until done and set aside.

3. Cook beaten eggs (scrambled style) and set aside.

4. Cook mixed veggies according to package.

5. Spray large skillet with cooking spray, add chicken,
eggs, and veggies. Stir and cook until heated through
well.

6. Add the 3 tablespoons of soy sauce (or according to
taste) to mixture in skillet. Cook for about 10 minutes
to make sure it is heated through.

Beef Stroganoff

1+ pounds of top bottom roast (or sirloin)
1 8oz container of fat free sour cream
1-2 tbsp(s) of beef granules or powder
1 tbsp of flour

Whole wheat pasta

Veggies are optional. Recommended: Mushrooms, broccoli

Cut your beef into cubes or strips (if you use the round bottom roast, it is best to tenderize it).
Place the beef into a pan that is sprayed with cooking spray. Cook until the beef is slightly brown (10-15 mins).

While your beef is browning, combine 8oz of sour cream, a tbsp of flour and 1-2 tbsp(s) of beef granules or powder. Mix them together (will look light brown)

After beef is slightly brown, pour the sour cream mix over it. Stir and let it cook for about 8-10 mins.

While this is cooking, boil water and cook pasta.

When finished place one serving of pasta on a plate and cover with meat and sauce.

Jambalaya

1/2 cup chopped Celery
1/2 cup diced Onion
1/2 cup diced Green Pepper
1.5 cups of diced Fat-Free Ham
1.5 cups of diced cooked boneless/skinless Chicken Breast
1/2 cup Chicken Broth
1 14 oz can of Diced Tomatoes (not drained) or 2 medium
fresh diced tomatoes
1 tbsp Hot Sauce
1-2 tsp Cajun Seasoning
1-2 tsp Dried Jalapeño Pepper
1/2 cup Brown Rice (uncooked)

1. In a non-stick pot, or one sprayed with cooking spray, sauté Celery, Onion, and Green Pepper until Onion is tender.

2. Add Broth, Tomatoes, meat, and seasonings.

3. Bring to a boil for 5 minutes stirring frequently.

4. Add rice and simmer for 15 minutes stirring frequently until rice is cooked and consistency is as desired.

Chicken Noodle Soup

2 tbsp. olive oil
1 chopped onion
4 carrots peeled and chopped
4 chopped celery stalks
4 bay leaves
½ tsp ground black pepper
12 c fat-free chicken broth
2 c water
2 lb. chicken breast cut into bite-size pieces
1 lb. whole wheat or no yolk noodles
2 tbsp chopped dill

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté for about 4 min.

2. Add carrots, celery, bay leaves, black pepper, chicken broth and water. Bring to a boil over high heat

3. Add chicken and bring back to coil

4. Add noodles and simmer until tender – about 8 minutes. Reduce heat to low

5. Remove bay leaves and stir in parsley and dill

8 servings

Chicken Enchiladas

1 lb. cooked and shredded chicken breast
4 sliced green onions
2 tbsp chopped cilantro
1 minced jalapeno
3 cans green enchilada sauce
8 corn tortillas
1 c reduced-fat shredded cheddar cheese
½ c salsa
½ c light sour cream
1 diced tomato
¼ c sliced black olives

1. Preheat oven to 350 degrees. Lightly coat a 9” x 13” baking dish with cooking spray

2. Lightly coat a large skillet with cooking spray and place over a medium-high heat. Add green onion, cilantro, and jalapeno. Sauté for 2 min. Add chicken and 1 can of enchilada sauce. Cook, stirring occasionally until heated through – about 5 minutes

3. Pour the other 2 cans of enchilada sauce in a medium bowl and microwave until warm – about 2 minutes. Dip each tortilla in the heated sauce and fill with 1/8 of the chicken mixture. Roll up and place seam-side down in the baking dish

4. Pour remaining heated sauce over enchiladas and sprinkle with cheese. Bake until heated through and cheese is melted – about 15 minutes.

5. Divide lettuce onto four plates and place a portion of enchiladas on top. Top with a spoonful of salsa and a dollop of sour cream, tomatoes, and olives. 4 servings

We eat all of the wrong foods and spend our time in a sedentary lifestyle that allows that food to settle into areas of our bodies where we don’t want it to be. That food is then converted into the energy that it was meant to provide, but when we don’t use that energy, it turns to fat.
The media doesn’t help us either when it comes to a healthy body image. We could be heavier than what our recommended body weight is but still be in great shape. After all, muscle weighs more than fat. But the media has us believe that all women must be a size 4 and all men should be ripped with muscles.

The reality is that body shapes are different and weight should not be our only gauge of how in shape we are. The idea is to be sure we eat healthy and take advantage of the way food is meant to work for us – not against us!

When you resolve to take off those extra pounds, your whole mindset has to change in order for you to be successful. You have to change your habits – not only your eating habits, but when you eat and how you eat.

As we’ve shown you, you can eat many foods while trying to lose weight and you don’t have to starve yourself in the process. There’s nothing you really have to sacrifice, you just have to change a little.

Instead of having flour tortillas, have wheat ones. Instead of eating 5 cookies, just eat 1. Switch to low-fat or no-fat versions of your favorite foods like cheese and sour cream and decrease your portion size to make sure you don’t overeat.
Dieting to lose weight doesn’t have to be painful or uncomfortable. It can be fulfilling and satisfying and even tasty!

Now that you have the tools you need, you can modify any of the recipes we’ve given you and create your very own foods with the “allowed” ingredients.
It’s up to you to succeed. We know you can!