Spread 1 tbsp almond butter on 1 slice whole-wheat toast. Top with 1/2 sliced banana. Serve with 8 oz skim green-tea latte.
Lunch: Waldorf Chicken Salad
In a bowl, whisk 1/4 cup lowfat plain yogurt with 1/2 tbsp mayo, 1 tsp lemon juice, 1/2 tsp mustard and a pinch each of salt and pepper. Add 3/4 cup chopped chicken breast; 1/4 cup each chopped apples, red grapes and celery; and 2 tsp diced onion. Serve over 1 1/2 cups romaine with 1 tbsp chopped almonds, with a whole-grain roll on the side.
Dinner: Minestrone With Squash, Beans & Kale
Dice 1 onion, 1 carrot, 1 celery stalk and 1 garlic clove. In a pan, sauté vegetables in 2 tbsp olive oil for 5 minutes; add 1 quart low-sodium chicken broth, 2 cups water, one 15-oz can chopped plum tomatoes with juice and 1/2 tsp salt; bring to a boil. Add 3 cups chopped kale, 2 cups cubed butternut squash and 1 1/2 cups each whole-wheat elbow macaroni, chopped zucchini and kidney beans; simmer until tender, 15 to 20 minutes. Add 1/4 cup pesto, 2 tbsp chopped fresh parsley and black pepper to taste. Serve 2 cups soup with 1 tbsp grated Parmesan and 1 whole-grain breadstick. (You can freeze soup for up to 1 month.)
source: www.self.com
