The "Fast Food" Diet: Quick and Easy Weight-Loss Meals for Busy People

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Lunch Choices

(Approximately 400 calories each)

White Bean Ragu with Pasta

Simmer 1/2 cup marinara sauce, 1/2 cup sliced mushrooms, 1/4 cup chopped onion, 1 clove minced garlic, 1 cup spinach, and 1/4 cup rinsed and drained canned white beans for 15 minutes. Pour over 1 cup cooked whole wheat pasta and top with 2 tablespoons chopped basil.

Greek Salad with Salmon

Whisk together 2 tablespoons plain nonfat yogurt, juice from 1/2 lemon, and 1 clove minced garlic. Toss dressing with 3 cups spinach, 1/4 cup chopped cucumber, 1/4 cup chopped broccoli, 1/2 cup chopped tomatoes, and 2 tablespoons sliced almonds; top with 6-ounce grilled salmon fillet.

Mexican Rice and Chicken Bowl

Combine 3/4 cup thawed frozen vegetables, 3/4 cup cooked brown rice, 2 ounces chopped grilled chicken, and 2 tablespoons rinsed and drained canned black beans. Top with 1/4 cup salsa and 2 tablespoons reduced-fat shredded cheese and heat in microwave 1 to 2 minutes.

Dijon Egg Salad Sandwich

Chop 1 hardboiled egg plus 2 hardboiled egg whites and mix with 1 tablespoon Dijon mustard, 2 tablespoons plain nonfat yogurt, 1/4 cup chopped red bell pepper, and 1 tablespoon chopped basil. Make sandwich with 2 slices whole-grain bread and 1/4 cup spinach. Serve with 1/2 cup diced pineapple topped with 2 tablespoons sliced almonds.

Garden Hummus Wrap with Apple Slices

Spread 3 tablespoons hummus on 1 whole-grain tortilla and fill with 1/4 cup chopped broccoli, 1/4 cup chopped tomato, 1/4 cup spinach, and 1/4 cup chopped cucumber. Top with 2 tablespoons reduced-fat shredded cheese. Serve with 1 sliced apple dipped in 1 tablespoon peanut butter.

Basil Chicken Salad Wrap with Cucumber Chips

Whisk together 2 tablespoons plain nonfat yogurt, juice from 1/2 lemon, 1 teaspoon honey, and 2 tablespoons chopped basil. Toss with 3 ounces chopped grilled chicken breast, 1/4 cup chopped red bell pepper, 1/4 cup halved grapes, and 1 teaspoon sliced almonds. Spread on 1 whole-grain tortilla. Serve with 1/2 cup cucumber slices and 3 tablespoons hummus.

Steak and Pepper Quesadilla

Saute 1/2 cup sliced red bell pepper and 1/4 cup chopped onion in 1 teaspoon olive oil for 6 minutes. Layer sauteed vegetables, 2 ounces cooked sirloin steak strips, and 4 tablespoons reduced-fat shredded cheese between 2 whole-grain tortillas and microwave for 1 to 2 minutes. Serve with 1/2 cup grapes.

Continued on page 4:  Dinner Choices


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