By Danielle Tepper
We all know how tedious following a diet can be. So if you’re tired of coming up with nutritious meals and you are challenged when it comes to counting calories, we did some of the work for you by providing a few easy and nutritious meals using some of your favorite ingredients. Enjoy!
BREAKFAST - Under 300 calories.
Peanut Butter & Banana Pancakes
Ingredients:
1/2 small banana, chopped
2 teaspoons peanut butter
1/3 cup prepared whole-grain pancake batter
1 teaspoon honey
Directions:
Add banana and peanut butter to batter. Cook pancakes and serve with honey drizzled on top.
OR
Blackberry & Nectarine Yogurt Parfait
Ingredients:
6 oz. nonfat plain yogurt
2 teaspoons honey
1/2 cup blackberries
1/4 cup chopped nectarine
1 granola bar, crumbled
Directions:
Mix honey into plain yogurt. Layer yogurt, fruit, and granola in bowl.
LUNCH – Under 400 calories.
Spinach Salad with Strawberries
Ingredients:
2 cups baby spinach
1 cup shredded romaine lettuce
1/2 cup sliced strawberries
2 tablespoons sunflower seeds
1/2 cup broccoli florets
1 chopped hard-boiled egg
1/4 cup kidney beans
8 croutons
2 tablespoons vinaigrette
Directions:
Combine all salad ingredients and drizzle with dressing.
OR
Grilled Cheese with Turkey & Tomato
Ingredients:
2 slices whole-grain bread
1 slice cheddar cheese
2 ounces sliced turkey
1 slice tomato
Cooking spray
1/2 cup pea pods
2 tablespoons low-fat ranch dressing
Directions:
Make sandwich with bread, cheese, turkey, and tomato. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted. Serve with pea pods and ranch dressing.
DINNER – Under 500 calories.
Lemon Basil Pasta with Summer Squash
Ingredients:
2 ounces (2/3 cup) dry whole-wheat penne
½ cup chopped zucchini
½ cup chopped yellow squash
½ cup canned white beans, rinsed and drained
1 lemon, squeezed
¼ cup chopped fresh basil
1 tablespoon Parmesan cheese
1 tablespoon olive oil
Directions:
Boil pasta and drain. Toss with remaining ingredients.
OR
Stuffed Chili & Cheese Potato
Ingredients:
1 medium potato
½ cup turkey or vegetarian chili
2 cups frozen broccoli
¼ cup shredded cheddar cheese
Directions:
Microwave potato for about 7 minutes. Wrap it in foil and let sit for 5 minutes. In a pot, warm chili and broccoli. Cut potato lengthwise, top with chili mixture, and sprinkle with cheese.
SNACK
Oranges with Walnuts
4-oz. mandarin-orange cup
topped with
2 tablespoons chopped walnuts
Apple & PB
1 medium apple, sliced
with
1 tablespoon peanut butter
DESSERT
Big Fudgy Bittersweet Brownies
Ingredients:
1 cup unbleached all-purpose flour
1/3 cup sugar
1/8 teaspoon sea salt
5 tablespoons unsalted butter, chilled, cut into small pieces
1/2 cup low-fat vanilla yogurt
1 1/4 teaspoon pure vanilla extract
1/2 teaspoon almond extract
1 large egg
1/2 teaspoon baking powder
1/4 teaspoon baking soda
4 ounces light cream cheese, room temperature
1/3 cup raspberry jam or preserves (preferably seedless)
3/4 cup fresh raspberries (optional)
3 tablespoons sliced almonds
Directions:
Preheat oven to 350 degrees F. Combine flour, sugar, and salt in a large bowl; cut in butter with a pastry blender or potato masher until crumbly. Reserve 1/2 cup for later use. Add yogurt, vanilla and almond extracts, egg, baking powder, and baking soda to mixture. Beat with electric mixer at medium speed until blended. Pour into 8-inch-round nonstick baking pan. In a small bowl, combine cream cheese and jam; beat at low speed until blended. Spread evenly over batter. Top with reserved flour mixture, sprinkling of raspberries (optional) and almonds. Bake for 45 minutes, or until edges are browned and center is nearly set. Cool on a rack. Refrigerate 3 hours, or until well chilled. Cut into 8 wedges.
OR
Fresh Raspberry-Mousse Almond Crumb Cake
Ingredients:
1 large egg
1 egg white
3 tablespoons plain nonfat yogurt
1 1/2 teaspoons pure vanilla extract
1 1/2 cups sugar
1/3 cup canola oil
1/2 teaspoon sea salt
1/4 cup unsweetened cocoa powder
3 ounces high-quality unsweetened baking chocolate, chopped
1/3 cup unbleached all-purpose flour
1/3 cup buckwheat or presifted whole wheat flour
Directions:
Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside. In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth. Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.
