Garlic Bread Bruschetta

• bread of choice (whole wheat grain shown here)
• olive oil
• 1 clove garlic, minced
• 3 roma tomates, chopped
• 1 Tbsp basil, chopped
• 1 tsp balsamic vinegar 
• salt and pepper, to taste 

Preheat oven to 450. Slice break and brush olive oil on both sides and place on baking sheet. Cook for 6 minutes, depending on size of slice. In a small bowl, combine all remaining ingredients. Spoon onto bread to serve. 

400-450 Calories Meals

BREAKFAST

• Omelet = 408
• 3 large egg whites + 1/4 cup shredded cheddar + 1/4 cup mushrooms + 1/4 cup tomato + 3 strips turkey bacon, crumbled + 2 Tbsp light sour cream 
• Breakfast Sandwich = 420
• 2 slices whole wheat toast + 3 slices turkey bacon + 2 large scrambled egg whites + 1/4 cup shredded cheddar
• Oatmeal = 388
• 2 packets instant oatmeal + 8 oz skim milk + 1 cup strawberry halves
• Breakfast Pita = 400
• 8" whole wheat pita + 1/2 small baked potato, diced + 2 scrambled egg whites + 1/4 cup shredded cheddar + 3 Tbsp salsa
• Pancakes = 427
• 2, 4" whole wheat pancakes + 2 Tbsp maple syrup + 2 Tbsp dark chocolate chips + 2 tsp butter
• Waffles = 419
• 2 whole wheat waffles + 2 tsp butter + 2 Tbsp maple syrup + 1 medium banana 

LUNCH

• Veggie Supreme Sandwich = 416
• 2 Tbsp hummus + 2 slices whole wheat bread + 2 green pepper rings + 2 slices tomatoes + 2 thin slices onions + 1 cup spinach + 6 slices cucumber + 1 slice cheese + 1 small apple
• Chicken Sandwich = 440
• 1/2 chicken breast, baked or grilled + 1 whole wheat hamburger bun + 1 large leaf romaine lettuce + 1 slice tomato + 1 slices onion + 2 Tbsp light mayo
• Turkey Wrap = 438
• 8" whole wheat tortilla + 8 slices deli turkey + 1/4 cup shredded cheddar + 1 cup spinach + 1/4 medium tomato + 2 Tbsp light Caesar dressing + 14 baby carrots
• Sushi = 386
• 1 California roll + 2 Tbsp soy sauce
• Sushi = 440
• 1 spicy baby shrimp roll + 2 Tbsp soy sauce 
• Peanut Butter and Jelly = 435
• 2 slices whole wheat bread + 2 Tbsp peanut butter + 2 tsp jelly 

DINNER

• Spaghetti = 439
• 1 cup cooked whole wheat pasta + 1/2 cup pasta sauce + 1 large slice whole wheat toast + 1 tsp butter + 1/8 cup shredded cheddar 
• Loaded Baked Potato = 448
• 1 large cooked potato + 1/2 cup plain fat free yogurt or light sour cream + 1 tsp chives + 1/4 cup shredded cheddar
• Burrito = 420
• 8" whole wheat tortilla + 2 Tbsp light sour cream + 1/2 cup grilled chicken + 1/8 cup Mexican cheese blend + 1/5 medium avocado + 1/2 cup shredded cheddar + 2 Tbsp salsa
• Seafood Pasta = 409
• 1 cup cooked whole wheat pasta + 1/2 cup Alfredo + 4 oz cooked shrimp + 1 cup cooked broccoli 

SALAD

• Caesar = 340
• 2 cups Romane + 2 Tbsp grated parmesan + 10 small croutons + 1/2 cup grilled or baked chicken + 2 Tbsp light Caesar dressing + 1 slice whole wheat toast
• Fruity = 429
• 3 slices deli turkey + 2 cups spinach + 1 oz bleu cheese + 1/2 cup grapes + 1 small apple + 7 walnut halves + 2 Tbsp raspberry vinaigrette  
• Spinach = 408
• 2 cups spinach + 1/2 cup mushrooms + 1/2 small tomato + 1 cup grilled or baked chicken + 1/5 medium avocado + 6 small croutons + 2 green pepper rings + 2 Tbsp balsamic vinaigrette 

150 Calories Options

• 1 oz tortilla chips + 4 Tbsp salsa
• 1 oz baked potato chips + 1 Tbsp low fat ranch dressing
• 2 mini Dove dark chocolate pieces
• 16oz skim or soy latte
• 1 ice cream cone from McDonalds
• 4 laces of licorice
• 1 small apple + 10 almonds
• 3 celery stalks + 1.5 Tbsp peanut butter
• 1/2 cup peaches + 1/2 cup low-fat cottage cheese
• 1/2 cup grapes + 1/4 cup soy nuts
• 1 cup carrot sticks + 4 Tbsp hummus
• 3/4 cup chopped melon + 1 oz cheese
• 1 cup cucumber sticks + 3 oz canned tuna mixed with 1 Tbsp light mayo
• 1 cup low-sodium tomato juice + 30 pistachios 

200-250 Calories Snacks

CARBOHYDRATES: Quick Energy!

• 2 slices whole wheat bread = 200
• 1 English muffin = 120
• 1 4" plain bagel = 245
• 1 8" whole wheat tortilla = 120
• 1/2 cup dried/1 cup cooked oatmeal = 150
• 16 original wheat thins = 150
• 5 Ritz crackers = 70
• 1 rice cake = 35-50
• 55 goldfish = 140
• 1 medium apple = 70
• 2 rectangles graham crackers = 120
• 1/3 cup raisins or craisins = 140
• 1/2 cup canned pineapple chunks = 80
• 1/4 cup dark chocolate chips = 140
• Nature Valley granola bar = 180

PROTEIN and LOW FAT

• 14 walnuts halves = 185
• 1/4 cup almonds = 170
• 1% milk, 12 oz = 238
• 2 Tbsp hummus = 60
• 1/2 cup edamame = 100
• 6oz Yoplait light yogurt = 100 
• 2 egg whites = 35
• 5 slices fat free deli turkey = 50
• 1 fat free chocolate pudding cup = 93
• 2 Tbsp cream cheese = 45-50
• 1 cup 2% cottage cheese = 200
• 2 slices turkey bacon = 50
• 2 sticks string cheese = 160
• 4oz canned tuna = 100 

MIX AND MATCH: from above!

• English muffin + cream cheese + turkey bacon = 221
• Ritz crackers + string cheese = 230
• Granola bar + dark chocolate chips + yogurt = 210
• Goldfish + raisins/craisins = 210
• Pudding + graham crackers = 245
• Bagel + peanut butter = 223 

Mediterranean Puff Crown

• 3 roma tomatoes, sliced
• 1 zucchini, sliced 
• 1 sheet puff pastry
• 1 jar pesto
• feta cheese
• mozzarella cheese balls
• oregano 
• egg wash

Preheat oven to 360. Lay out puff pastry circle. Place a bowl upside down in the center. In a circular pattern around the bowl, spread on pesto in a thin layer. Alternate the tomato and zucchini slice on top of the pesto. Then evenly distribute feta and mozzarella on top the veggies. Lift the bowl and slice the center of the pastry into 8 triangles. Fold back the triangles to meet with the outer edge and tuck in the outer edge. Spread on egg wash and sprinkle with oregano. Bake for 20 minutes; slice and serve. Makes for a great appetizer!

Pull Apart Garlic Bread

• 1 tube biscuits
• 3 Tbsp butter, melted
• 1/2 tsp garlic powder
• 2 Tbsp parsley, finely chopped
• 1 cup mozzarella

Preheat oven to 375. Cut uncooked biscuits into 4's. Place in bowl and add remaining ingredients. Toss around with your hands until evenly coated. Spray muffin tin and put 3 pieces of dough per muffin cup. Bake for 15 min. Makes 10. 

Baked Oatmeal To Go

• 2 eggs
• 1 cup brown sugar

Whisk together. Then add, 

• 3/4 cup unsweetened apple sauce
• 1.5 cups whole milk
• 2 tsp vanilla extract
• 1/2 tsp salt
• 1 Tbsp ground cinnamon

Whisk together. Then add, 

• 3 cups rolled oats
• 2 tsp baking soda

Whisk together. Let sit 30 minutes. Preheat oven to 350. Spoon into muffin pan (makes 12; 1/4 cup each). Add favorite toppings (shown here with blueberries and chocolate chunks). Suggested toppings: nuts, craisins, raisins, berries, dark chocolate, and many more! Bake for 20-25 minutes. Approximately 170 calories per piece before adding toppings. 

Buffalo Chicken Ring

• 16 oz. crescent rolls
• 4 oz cream cheese
• 1/4 cup hot sauce
• 2.5 cups cooked chicken (deli rotisserie is easy!)
• 1 cup shredded Monterrey Jack cheese 
• 1 cup shredded mozzarella cheese
• Bleu cheese dressing

Spray cookie sheet with cooking spray. Place crescent rolls in a circle with wide ends on the inside, touching corners. This will create a hole in the middle like a wreath. Alternate layers of dough. Mix together all other ingredients except dressing in a medium bowl. Spoon chicken mixture onto wide part of dough. Flip and tuck in the ends towards the middle, covering the chicken mixture. 

Bake at 375 for approximately 25 minutes. Serve with small bowl of dressing in the center hole. 

Pesto Mozzarella Cheese Balls

• 1 tube biscuits
• 1 jar pesto 
• 1 small container mozzarella balls
• half a stick of butter, melted
• 2 cloves garlic, minced

Cut each slice of biscuit dough in half. Makes a bowl out of the dough in your palm. Spoon on a small amount of pesto and add a mozzarella ball. Close the dough and place in iron skillet. Repeat until all dough is used and skillet is full. Mix butter and garlic and spread on top. Bake at 400 for 20 minutes. 

Strawberry-Basil Salad

• 8 oz. strawberries, quartered
• 1 Tbsp sugar
• 1.5 tsp chopped fresh basil

Combine ingredients, refrigerate, and enjoy! Makes 2 servings. 

Sun Dried Tomato and Goat Cheese Dip

• 4 oz. softened goat cheese
• 1/4 cup softened non-fat cream cheese
• 2 Tbsp finely chopped sun dried tomatoes from oil-packed jar
• 1/2 tsp from the jar
• 2 tsp fresh lemon juice
• 1 garlic clove, minced
• 1/4 cup of water

Combine all ingredients in a medium bowl, whisking in the water last. Season with salt and pepper to taste if desired. Enjoy with chips, crackers, veggies, etc.!

Grilled Corn and Edamame Succotash

• 6 stripped ears of corn
• 1 red bell pepper
• 1/2 yellow onion
• 1 cup frozen, shelled edamame
• 2 Tbsp extra virgin olive oil
• 1 Tbsp white wine vinegar
• Salt 
• Pepper

Heat grill to 400-450 degrees. Stem, seed, and half the bell pepper. Place corn, bell pepper halves and onion on a baking sheet. Drizzle 1 Tbsp EVOO and add salt and pepper to taste. Rub to coat. Grill for 10-15 minutes, turning several times, until dark grill marks appear. Set to side and let cool.

Meanwhile, boil the edamame per package directions and then let that cool. Then, dice the bell pepper and onion and cut kernels from corn. Combine all ingredients in a serving bowl and mix in the other tablespoon of olive oil and white wine vinegar. Makes 8 servings. 

50 Awesome Pre- and Post- Workout Snacks

Pre-Workout Snacks

1. Perfect Yogurt Parfait - top 1/4 cup nonfat Greek yogurt with 1/2 cup whole grain cereal and 1/2 cup fresh strawberries.
2. Protein Creamcicle - blend 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. 
3. Cha-Cha Coconut Shake - infuse 1 scoop chocolate whey protein with 2 tsp extra virgin coconut olive oil.
4. Star-buffs Shake - Blend 1 cup iced coffee with 1 scoop chocolate whey protein. 
5. Dressed Up Oats - 1/2 cup cooked steel-cut oats topped with 1 tbsp dried fruit and 1 tbsp shaved almonds. 
6. Fruitsation Shake - blend 1 scoop favorite whey protein with 1/2 cup ice and 1 cup frozen berries.
7. Yoberries a go-go - 1 cup non-fat vanilla Greek yogurt with 1/2 cup blueberries. 
8. PB Apple - slice 1 medium apple and serve with 2 tbsp peanut butter (all-natural).
9. Classic Fruit Cup - combine 1 cup berries, melon, banana and oranges.
10. Dried Fruit - 1/4 cup dried berries, apricots, and pineapple. 
11. Eggs n' Toast - 1 or 2 hardboiled eggs with 1 slice whole-wheat toast 
12. Fruit Leather - 1 single serving of fruit leather. 
13. Energy Bars - look for high protein, and low sugars. 
14. Chicken n' Sweets - 2-4 ounces sliced chicken with equal portions of sweet potatoes.
15. Oats n' Eggs - 1/2 cup cooked oatmeal and 2 whole eggs. 
16. PB & B Toast - 1-2 tbsp all-natural PB and half a sliced banana on whole-wheat toast.
17. Turk-cado Pasta - 2-4 ounces roasted turkey and 3-4 avocado slices on 1/2 cup cooked whole-wheat pasta.
18. Wafflewich - 1 frozen Kashi waffle and 2 tsp almond butter and 1 tsp jam.
19. Petter than a PB Cup - 1/2 cup cooked oats, 1 tsp defatted peanut flour, dash of stevia, and sprinkling of cocoa powder on top. 
20. Veggie Omelet - 2 whole eggs with 1 tsp water adn 1 cut sauteed seasonal veggies. 
21. Fruit and Cottage - 1/2 cup cottage cheese and 1/2 cup pineapple, berries, or melon. 
22. Rice Con Leche - 1/2 cup cooked rice, covered with 1/2 cup milk, scatter of raisins, dash of cinnamon on top. 
23. Sports Drinks - look for low sugar. 
24. Hearty Salad - 1 cup greens with assorted veggies, 1 hardboiled egg, and a drizzle of extra virgin olive oil. 
25. Energy Gel - can be found in most grocery stores. 

Post-Workout Snacks

1. Choco-Tropical Trail Mix - 1/2 a handful of each: macadamia nuts, dried coconut, dark chocolate chips, banana chips. 
2. Protein Pancakes - mix 4 egg whites, 1/2 cup rolled oats, 1/2 cup low fat cottage cheese, 1/8 tsp baking powder, 1/2 tsp pure vanilla extract. Cook on preheated griddle until in bubbles, flip, and cook another 30-60 seconds. Top with fresh berries or a sliced banana. 
3. Sweet Potato Pie Shake - blend 1 scoop cinnamon bun whey protain, 1/4 cup diced cooked sweet potato, 1 cup rice, 1 cup vanilla almond milk. 
4. Chunky Monkey Shake - blend 1 medium banana, 1 tbsp peanut butter, 1 cup low-fat chocolate milk, ice. 
5. Double G Shake - blend 8 ounces of greens and 1 scoop glutamine. 
6. Double Trouble Shake - 1/2 scoop whey protein blended with 1/2 scoop slower digesting casein protein, and a handful of favorite fresh or frozen fruit. 
7. Bananarama - blend 1 medium sliced banana and 1 cup low fat milk.
8. Green Monster Smoothie - blend 4 cups spinach, 1/2 cup vanilla bean yogurt, 1 cup almond milk, 1 banana, 1 tbsp peanut butter, ice. 
9. Protein Bar - look for ones that are 10-30 grams protein, less than 10 grams of sugar, and the fewest number of ingredients. 
10. Beef and Squash - handful of lean roast beef and an equal portion butternut squash.
11. Tuna Crackers - light tuna salad and whole grain crackers. 
12. Bagel with Egg Whites - half a medium sized whole grain bagel with 2 egg whites.
13. Ants on a Raft - natural peanut butter on a brown rice cake and top with raisins.
14. Milk and Cereal - add 1 cup low-fat milk and 1 cup whole-grain cereal.
15. Apples and Cheese - 1 medium sliced apple and 1 stick low-fat string cheese.
16. Chocolate Milk - 1-2 cups low-fat 
17. Black Bean Omelet - 4 egg whites, 1 ounce low-fat cheese, 1/4 cup canned black beans.
18. Cottage Cheese Crunch - one cup fat-free cottage cheese, 1 tsp honey, 1/2 cup whole-grain cereal, dash of cinnamon.
19. Eggy Muffinwich - 1 whole egg, fresh spinach, 1 close low-fat cheese, 1 slice canadian bacon served on an English muffin. 
20. BCAA n' Cakes - two scoops branch chain amino acids powder mixed in ice water with two rice cakes. 
21. AB & J Rice Cakes - 1 tbsp almond butter, 1 tsp strawberry jam, spread between two rice cakes. 
22. Recovery in a Bottle - sports recovery drinks. 
23. Pita and Hummus - one 7-inch pita with two spoonfuls of hummus.
24. Egg Scramble - 2-3 whole eggs scrambled with a handful of chopped onions, spinach, and bell peppers. 
25. Chicken Hash - 1 cup cooked diced chicken, 1/2 cup butternut squash and apples. Roast in olive oil, salt, and pepper. 

Yogurt and Berry Parfait

• 6 oz Form Tofu 
• 1 Tbsp Honey
• 3/4 tsp Vanilla Extract
• 1/2 tsp Lemon Zest
• 1.5 cups Fat-Free Plain Greek-style Yogurt
• 1 cup Raspberries
• 1 cup Blueberries
• 1/2 cup homemade or Low Fat Granola

Makes 2 servings. 

Protein Cottage Cheese

• 1 cup cottage cheese
• 1 tbsp flavored protein powder 
• 1/8 cup sliced almonds 
• 1/2 cup mixed berries
• 1 tsp fat-free milk

Makes a single serving. 

Pepperoni Pizza Crescent Rolls

• Crescent Rolls
• Pepperoni
• Mozzarella Cheese
• Pizza Sauce

Preheat oven as described on crescent rolls package (approx 375 degrees).

Lay out crescent roll dough and line pepperonis on the wide end, approximately 6 pepperonis per roll, depending on size. Place a "log" of mozzarella cheese on top of the pepperonis and roll up the crescent roll. 

Place in the oven and bake as described on the crescent roll container (approx 11-13 minutes). 

Serve with pizza sauce as a dip (heat if desired) and enjoy!

Tabbouleh Couscous

• 1 can Chicken Broth (14.5 oz)
• 1/4 cup fresh Lemon Juice
• 1 1/2 cups uncooked Couscous
• 10 Plum Tomatoes, seeded and chopped
• 1 cup Green Onions, diced
• 1 cup fresh Italian Parsley, minced
• 1 cup fresh Mint, minced
• 1/2 cup frozen Whole Kernal Corn, thawed
• 2 Garlic Cloves, crushed
• 1 tbsp grated Lemon Rind
• 1/3 cup Olive Oil
• 1 tsp Salt

Bring chicken broth and lemon juice to a boil in large saucepan; stire in couscous. Cover, remove from heat, and let stand 5 minutes. Stir with fork, and cool. Stir in remainder of ingredients. Garnish with Italian parsley if desired.

Black Bean and Mango Salsa

• 1 can Black Beans (15 oz), rinsed and drained
• 1 Mango, peeled and chopped
• 1 small Green Bell Pepper, chopped
• 2 Plum Tomatoes, seeded and chopped
• 4 Green Onions, chopped
• 1/4 cup Italian Vinaigrette Dressing
• 1 tbsp fresh Lime Juice
• 2 tsp fresh Cilantro, chopped
• 1/2 tsp Garlic Salt
• 1/2 tsp Seasoned Pepper
• 1/2 tsp Chili Pepper (or Tony's, no seasoned pepper)
• 1/2 tsp Hot Sauce (Tobasco)
• Assorted Tortilla Chips (Lime flavored recommended)

Mix together all ingredients, except chips, in a large bowl. Cover and chill approx. 1 hour (best if chilled overnight). Serve with tortilla chips.