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Tuna Mediterranean Salad

Ingredients

  • 2 1/2 cups romaine lettuce
  • 1/2 cup peeled sliced cucumber
  • 4 cherry tomatoes
  • 3 oz canned albacore tuna, in water
  • 1/2 cup canned white beans
  • 4 pieces black pitted olives (optional, because olives are gross)
  • 1/4 cup sliced red onion
  • 1 1/2 tsp extra-virgin olive oil (or regular olive oil)
  • 1 tbsp Progresso balsamic vinegar

Instructions

Place lettuce, cucumber and tomatoes on a plate.  Top with tuna, beans, olives, and onion.  Drizzle with olive oil and vinegar dressing.

  • Calorie count: 400
  • Protein: 31.25 grams
  • Carbs: 45.72 grams
  • Fat: 14.5 grams
  • Sat Fat: 2.5 grams
  • Time prep: 5 minutes
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Fiesta Turkey with Black Bean Salad

Ingredients

  • 1 tsp olive oil
  • 1 cup chopped peppers
  • 1/4 cup chopped onion
  • 1/2 tsp minced garlic
  • 1/2 tbsp dried herbs (such as dillweed, basil and oregano)
  • 3 oz lean ground turkey
  • 1/4 cup mild or medium organic salsa
  • 1/4 cup canned black beans
  • 3 cups mixed-green lettuce with low-fat dressing of your choice
  • mixed green veggies of your choice
  • 1 oz shredded low-fat cheddar or Colby cheese

Instructions

Heat oil in a nonstick pan over medium-high heat and sauté veggies and spices together.  Add turkey and cook until it browns.  Drain thoroughly.  Add salsa and black beans and warm through.  Serve over mixed-greens and top with shredded cheese.

  • Calorie Count: 400
  • Protein: 29.63 grams
  • Carbs 37.73 grams
  • Fat: 12.62 grams
  • Sat Fat: 3.63 grams
  • Total prep time: 20 minutes
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Protein-Punch Oatmeal

Ingredients

  • 1 cup large-flake oatmeal
  • 15g protein powder
  • 3/4 cup 1% milk
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 3 tsp chopped dried English walnuts

Instructions

Mix large-flake oatmeal with protein powder, milk, vanilla and cinnamon in a cereal bowl. Microwave for three (3) minutes. Top with chopped walnuts.

  • Calorie count: 300
  • Protein: 22.07 grams
  • Carbs: 31.45 grams
  • Fat: 9.61 grams
  • Sat fat: 2.26 grams
  • Total prep time: 10 minutes
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Omelette Delight

Ingredients:

  • 2 large (omega-3) eggs
  • 1 large egg white
  • Pam cooking spray
  • 1/2 cup chopped onion
  • 1/2 cup chopped raw green pepper
  • 1/2 cup chopped raw sweet red pepper
  • 1/2 cup sliced mushrooms
  • 1/2 medium pink or red grapefruit

Instructions

Mix eggs and egg white together in a bowl; set aside.  Lightly coat a nonstick pan with nonfat cooking spray and heat over medium heat.  Add onion, peppers (green & red) and mushrooms.  Cook for a few minutes until vegtables are tender.  Pour egg mixture overtop.  Reduce heat to medium-low.  Cook for 10 minutes or until eggs have set, flipping the omelette after 5 minutes.  Serve with grapefruit.

  • Calorie Count: 300
  • Protein: 21.28 grams
  • Carbs: 31.93 grams
  • Fat: 9 grams
  • Sat fat: 2.4 grams
  • Time prep: 20 minutes