Diet Advice - Lunch And Dinner Ideas

Lunch And Dinner
  • 4 slices white meat turkey, Dijon mustard, spinach Caesar salad.
  • 4-6 oz roasted turkey, steamed broccoli, 1 tsp olive oil, seasonings to taste.
  • 1-2 broiled lamb chops, cooked asparagus, spinach salad, balsamic vinaigrette dressing.
  • *Chicken, shrimp or beef stir fry, vegetables (limit carrots), 4 oz brown rice. Avoid sweetened sauces (use sesame/peanut oil and rice vinegar).
  • 1 grilled chicken breast, pesto sauce, steamed spinach, rosemary, green salad, flax oil dressing.
  • 1 chicken breast, rosemary, 4 oz black eyed peas, roasted onions, garlic, spinach salad.
  • Large mixed green salad, small can tuna or 1 grilled chicken breast, chopped veggies. Use flax oil or olive oil dressings with lemon. Low-fat cheese optional – no croutons.
  • Salmon burger patty: 6 oz chopped salmon, onions, dill, 1 egg, 4 oz ground sesame seeds.
  • Sautéed in skillet with 1 tbsp butter, served with small Caesar salad.
  • *4 oz broiled salmon, 4 oz cooked soy pasta, tomato sauce, oregano, thyme garlic, grilled vegetables.
  • 1 fillet mignon, mushrooms sautéed in butter and garlic, Caesar salad.
  • * ¼ lb lean ground sirloin or lean ground turkey, 1 slice low-fat cheese, tomato, onion on a 100% whole-wheat bun.
  • Beef soup with lentils, celery, carrots, onion cabbage, spinach or mixed green salad, 4 oz chicken or tuna salad.
  • Marinated broiled flank steak, ½ baked sweet potato, steamed squash, green salad, raspberry vinaigrette dressing.
  • Broiled red snapper or grilled tuna, steamed broccoli, tomato soup, ½ baked yam.
  • Shrimp or scallops, snow pea pods, onions, bean sprouts, broccoli stir-fried in 3 tbsp peanut oil.
  • Swordfish or salmon, grilled onions, green salad, balsamic vinaigrette dressing.
  • 6-8 pieces brown rice sushi or sashimi with fish, shrimp, crab, etc., green tea, small mixed green salad, egg drop soup.
  • ½ lb swordfish, juice of ½ lime, ¼ cup ground hazelnuts, herb seasonings, 1 tbsp softened butter, (patted onto all sides of the fish), broiled.
  • Crab and avocado salad: 3 oz chopped celery, ½ lb cooked fresh crab, 1 tbsp canola mayonnaise, 1 tsp cumin, ½ tsp turmeric, 1 tbsp capers, juice of ½ lemon, ½ medium avocado.
  • Seasonings to taste, 1 bunch watercress with stems removed (makes 2 servings).
  • Albacore tuna broccoli custard: ½ lb fresh chopped broccoli, 4 oz tuna, 1 egg, ¾ cup milk.
  • ¼ cup grated low-fat cheese, 2 tbsp lemon juice, seasonings, mix together and bake at 375`F for 35 mins.
  • *Grilled cheddar or Swiss cheese sandwich on whole grain bread, chilli with pinto beans.
  • Spinach and cheddar casserole: sauté 2 minced garlic cloves in 1 tbsp olive oil, 2 lb spinach. Cook 5 mins, then add 2 tbsp pine nuts, ½ cup grated low-fat cheddar cheese, lightly brown in broiler (makes 2 servings).
  • Ricotta and leek frittata: sauté ½ inch pieces of leek in ½ tbsp butter, mix and cook with 1 ½ tbsp ricotta cheese, seasonings, 4 organic eggs, place under broiler for 2 mins to grill top golden brown.
  • Cucumber and tomato salad with mozzarella: mix 1 tbsp extra virgin olive oil, 1 tbsp flax oil, 2 tbsp lemon juice, fresh parsley, dill, garlic, onion, 1 diced tomato, 1 cup diced cucumber, ½ cup mozzarella.

Important Notes

  • Items containing an * indicate a high carbohydrate option. Try to include these no more than 3 times per week.
  • Salad dressings should have an oil (olive, canola, flax) base. Newman’s Own is a good brand. Avoid salad dressings made with hydrogenated oils. Avoid fat free dressings. Usually when fat is removed, sugar is added to make up for the lack of taste. Read your labels.
  • Omega-3 eggs are free range or nest eggs from chickens that have been fed flaxseeds. The eggs actually contain omega-3 fats, a healthy essential fat. Regular eggs are still good, especially if you eat fish frequently or are taking omega-3 supplements.
  • Organic refers to the lack of chemicals present in the growing of a plant or raising of an animal. Non-organic meats contain certain amounts of antibiotics and bovine growth hormone. Non-organic fruits and vegetables can contain pesticide chemicals. Always wash your vegetables thoroughly.
  • Whole grains are always the best option. Some uncommon but tasty alternatives are amaranth and quinoa