• 2 cups chopped romaine lettuce
• 1 cup chopped vegetables (cucumbers, tomatoes, mushrooms, green peppers)
• 1/4 cup reduced-fat shredded mozzarella cheese
• 2 oz diced lean ham
• 1/4 cup reduced-fat Italian salad dressing
• 1/2 cup garbanzo beans

• 2 oz canned tuna
• 1 Tbsp. light mayonnaise
• 1 Tbsp. pickle relish
• 2 slices whole-wheat bread

Combine tuna, mayonnaise, and relish in a small bowl. Spoon onto one slice of bread. Cover with second slice of bread to make a sandwich.

• 2 oz lean ground turkey (99% fat free)
• 2 Tbsp. diced onions
• 2 Tbsp. chopped green peppers
• 1 tsp. chili powder
• 1/4 cup salsa
• 1/4 cup tomato sauce
• 1/2 cup kidney beans

Brown ground turkey over medium heat in a saucepan with onions and peppers. Drain excess fat. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer for 20 minutes.

• 2 slices whole-wheat bread
• 2 oz deli turkey
• 1 Tbsp. light mayonnaise
• Lettuce and tomato slices

• 2 cups chopped lettuce
• 1 cup chopped vegetables (tomatoes, carrots, green peppers, mushrooms)
• 2 oz grilled chicken
• 1/2 cup garbanzo beans
• 2 Tbsp. reduced-fat salad dressing

• 2 cups chopped romaine lettuce
• 5 cherry tomatoes
• 2 Tbsp. cubed avocado
• 1 hard-boiled egg, sliced
• 2 oz cooked, peeled shrimp
• Freshly ground pepper to taste
• 2 Tbsp. low-fat blue cheese dressing

Top romaine lettuce with tomatoes, avocado, egg, and shrimp. Season with pepper and serve with low-fat blue cheese dressing.

• 2 slices whole-wheat bread
• 1-1/2 oz lowfat cheese
• 1 Tbsp. reduced-fat margarine spread

• 1 (6-inch) pita
• 1/3 cup hummus
• 1 cup chopped vegetables (lettuce, tomatoes, cucumbers, onions)
• 4 large black olives, sliced
• 1 oz reduced-fat feta cheese, crumbled
• 1 Tbsp. reduced-fat vinaigrette dressing

Spread hummus inside pita. Stuff with vegetables, olives, and cheese. Drizzle with vinaigrette dressing.

• 1 (6-inch) whole-wheat pita
• 1/4 cup tomato sauce
• 1/4 cup reduced-fat mozzarella cheese, shredded
• 1/2 cup mixed vegetables of choice

Place pita on a baking sheet sprayed with non-stick cooking spray. Spread tomato sauce on pita, and top with cheese and vegetables. Bake at 450°F for 7 to 9 minutes or until cheese is lightly browned.

• 1 (8-inch) whole-wheat flour tortilla
• 2 oz sliced turkey breast
• 1 oz reduced-fat cheese
• 1 Tbsp. reduced-fat ranch salad dressing
• 1/2 cup shredded lettuce
• 1/2 cup diced tomato
• 4 Tbsp. avocado

Spread ranch dressing on tortilla. Top with turkey, cheese, lettuce, tomato, and avocado. Roll up tortilla.

• 1/2 cup fat-free refried beans
• 1 cup diced vegetables (tomatoes, green peppers, onions)
• 2 Tbsp. avocado
• 1 oz shredded reduced-fat cheddar cheese

Spread ingredients in layers in a small bowl.

• 2/3 cup cooked rotini pasta
• 1/2 cup kidney beans
• 1/2 cup chopped broccoli
• 1/2 cup chopped carrots
• 2 Tbsp. reduced-fat Italian dressing
• 1 oz reduced-fat shredded cheese

Toss all ingredients to combine.

• 2 oz light water-packed tuna, drained
• 1 Tbsp. light mayonnaise
• Dash of dried basil
• Dash of onion powder
• 1/2-oz slice reduced-fat cheddar cheese
• 2 slices whole-wheat bread
• 1 lettuce leaf
• 2 tomato slices

Combine tuna, mayonnaise, basil, and onion powder. Spread on whole-wheat bread. Add cheese, lettuce, and tomato slices.

• 2 oz canned tuna
• 1 Tbsp. light mayonnaise
• 1 Tbsp. pickle relish
• 5 whole-wheat crackers

Combine tuna, mayonnaise, and relish in a small bowl. Spoon onto crackers.

• 2 slices whole-wheat bread
• 2 oz lean deli ham
• 1 lettuce leaf
• 2 tomato slices
• 1 Tbsp. light mayonnaise

• 1 vegetarian burger patty
• 1 whole-wheat bun
• 2 tomato slices
• 1 lettuce leaf
• 1 Tbsp. mayonnaise

• 2 cups chopped romaine lettuce
• 1 cup chopped fresh vegetables (tomatoes, green peppers, mushrooms)
• 2 Tbsp. part-skim shredded mozzarella cheese
• 1/2 cup croutons
• 2 Tbsp. reduced-fat Italian dressing

• 3 oz canned albacore tuna, packed in water
• 1 Tbsp. light mayonnaise
• 2 Tbsp. avocado
• 1 Tbsp. sweet pickle relish
• 1/2 cup chopped romaine lettuce
• 1 (6-inch) flour tortilla

Stir tuna, mayonnaise, avocado, and relish until combined. Spread tuna mixture onto tortilla. Top with lettuce, and roll up.

• 1 Rich Chocolate Glucerna Hunger Smart Shake
• Cinnamon to taste

Pour shake into a tall glass. Add cinnamon to taste, and stir to combine.

• 1/2 cup fresh cherry tomatoes
• 1/2 cup fresh green peppers, sliced
• 2 Tbsp. fat-free ranch dressing

• 1/3 cup prepared hummus
• 1/3 cup each chopped cucumber, red bell pepper, and tomatoes
• 1 cup romaine lettuce
• 2 Tbsp. feta cheese
• 1 (6-inch) flour tortilla

Spread hummus evenly on tortilla. Top with chopped vegetables, lettuce, and feta. Roll up.

• 2 slices whole-wheat bread
• 2 oz low-fat deli roast beef
• 1 Tbsp. light mayonnaise
• Lettuce and 2 tomato slices

• 2 cups chopped romaine lettuce
• 1 cup chopped fresh vegetables (tomatoes, green peppers, and mushrooms)
• 1/2 cup chickpeas
• 1 Tbsp. sunflower seed kernels
• 2 Tbsp. part-skim mozzarella shredded cheese
• 2 Tbsp. reduced-fat salad dressing

• 2 oz extra-lean ground beef
• Taco seasoning
• 2 cups shredded leaf lettuce
• 1/2 cup chopped tomatoes
• 1/2 cup black beans
• 1 Tbsp. light sour cream
• 1/4 cup salsa

Brown ground beef in a small skillet; drain. Add taco seasoning and 2 Tbsp. of water. Cook until seasoning is thoroughly mixed into ground beef and mixture thickens. Remove from heat; set aside. Combine lettuce, tomatoes, and black beans in a bowl. Top with meat, sour cream, and salsa.

• 2 oz canned albacore tuna, packed in water
• 1 Tbsp. light mayonnaise
• 2 Tbsp. avocado
• 1 Tbsp. sweet pickle relish
• 2 romaine lettuce leaves
• 1 (6-inch) whole-grain pita

Stir tuna, mayonnaise, avocado, and relish until combined. Stuff pita with tuna mixture and lettuce.

• 1 medium (6-oz) potato, baked with skin
• 1/3 cup shredded low-fat cheddar cheese
• 1/2 cup cooked chopped broccoli
• 2 Tbsp. light sour cream
• Pinch of salt substitute

Split baked potato with a knife. Stuff with broccoli, cheese, and sour cream. Sprinkle with salt substitute.

• 1/2 banana, sliced
• 8 small grapes
• 1/2 cup sliced strawberries
• 1 Tbsp. slivered almonds
• 6 oz nonfat, reduced-sugar vanilla yogurt

Combine banana, grapes, and strawberries in a bowl. Top with yogurt and sprinkle with slivered almonds.

• 2 cups chopped fresh spinach
• 1/2 cup sliced fresh strawberries
• 1/3 cup fresh blueberries
• 1 Tbsp. unsalted pecan halves
• 2 Tbsp. blue cheese crumbles
• 2 Tbsp. reduced-fat red wine vinaigrette dressing

• 1/3 cup cooked whole-wheat rotini pasta
• 1/3 cup canned kidney beans, rinsed and drained
• 1/3 cup chopped fresh broccoli
• 1/4 yellow bell pepper, chopped
• 2 Tbsp.reduced-fat Italian dressing
• 2 Tbsp. crumbled feta cheese

• 2 slices whole-wheat bread
• 1 oz lean deli chicken
• 1 lettuce leaf
• 1/2 cup alfalfa sprouts
• 1 Tbsp. light mayonnaise