Breakfast and Lunch Ideas for Busy People

Too busy to think about what to make for breakfast or lunch? Try these easy-to-make ideas.

Breakfast

You do not need to eat the same breakfast day after day. Try one of these easy suggestions:

▪ Spread cottage cheese on a piece of raisin bread, top with a dollop of crushed pineapple, and broil for a few minutes

▪ Cook soy sausage patty according to package directions; mix Egg Beaters^®, diced red pepper, precooked soy sausage patty (crumbled), low-fat cheese, and salsa together; cook over low-medium heat in a skillet; then wrap egg combination into a tortilla 

▪ Mix low-fat pancake mix, according to package directions, but add a few handfuls of bran cereal and fruit before cooking

▪ Make Cream of Wheat^® according to package directions, and then stir in reduced-calorie jam and slivered almonds

▪ Make a bowl of old-fashioned oats, according to package directions, but halfway through the cooking time add ¼ cup (C) chunky applesauce, 1 diced banana, ¼ C raisins, and a dash of cinnamon; stir in ¼ C vanilla-flavored soy milk 

▪ Mix ground turkey, one or two slices of torn wheat bread, sage, a diced apple, and a dash of black pepper together; form mixture into patties; broil until cooked through

▪ Mix Egg Beaters and milk together; add some vanilla extract and cinnamon; dip thick slices of whole-grain bread into mixture, coating both sides; place into a baking dish and add peach slices to dish; bake for 15 minutes at 450° F, flipping halfway through baking time

▪ Mix 1 C Egg Beaters and ½ C lite whipping cream together; add diced bell pepper, fresh broccoli, reduced-fat Swiss cheese, and/or low-sodium ham to egg mixture; pour into a 9″ frozen pie shell, which has set out for several minutes to soften; spread with 1 tablespoon (Tbsp) yellow mustard; bake for 30 minutes at 350° F or until egg is set 

▪ Spread a whole-wheat English muffin with peanut butter; top with a sliced banana; drizzle with honey

▪ Top frozen whole-grain waffles with blackberries and lite maple syrup; add a dollop of reduced-fat whipped cream and a sprinkle of cinnamon

Lunch

You can prepare all of these meals the night before. All you need is a refrigerator for storage or an insulated lunch box to keep the food cool.

▪ Mix cooked cheese tortellini with peas; stir in a dressing made from fat-free mayonnaise, mustard, and skim milk; chill well; serve chilled

▪ Marinate sliced cucumber, broccoli pieces, sliced onion, diced tomato, and sliced red or green peppers in honey mustard; serve vegetable/mustard mixture in a whole-grain pita pocket

▪ Mix a can of chicken with low-fat mayonnaise, a diced Granny Smith apple, a small handful of raisins, and a dash of black pepper; serve on a ciabatta roll

▪ Cook 1 C bulgur in 1 C boiling water for 5-10 minutes; mix in cherry tomatoes, diced cucumber, diced onion, a splash of lemon juice, and fresh mint

▪ Mash a can of drained, rinsed chickpeas with a jar of sun-dried tomatoes (drained and chopped) and ½ C low-fat mayonnaise; spread on a whole-wheat tortilla, lined with fresh lettuce leaves; sprinkle part-skim mozzarella cheese on top

▪ Mix cooked long-grain rice, drained and rinsed canned black beans, and salsa together; serve chilled

▪ Combine cooked rotini pasta with cooked chicken breast, an assortment of your favorite vegetables, reduced-fat cheese cubes, and Italian dressing; chill well; serve chilled

▪ Mix your favorite variety of lettuce with chopped red onion, black or green olives, and feta cheese; drizzle with olive oil and red wine vinegar; serve in a whole-wheat pita

▪ Mix cooked pasta with canned salmon and baby tomatoes; drizzle with a basic vinaigrette or low-fat Italian dressing

▪ Mix Neuchâtel cheese and drained roasted red peppers together; spread on whole-wheat crackers; top with smoked turkey breast 

Veggie Chili

Veggie Chili

1 pound of really good ground beef (use the <8% fat ground beef)

1 whole big onion-chopped

2 green peppers- chopped (you can use one green and one red; it makes it more colorful)

5 stalks of celery- chopped

2 cans of tomatoes- stewed or reg or whatever style you like

1 can dark red kidney beans- drained

½ head of cabbage chopped fine

4 cups V-8 juice

¼- 1/3 cup vinegar

Cook the ground beef, onion, celery, salt and pepper, and peppers together until the meat is not pink. Put in a big pot. (5 quart+) Add the tomatoes and kidney beans, and then add chopped cabbage on top

Pour in enough v-8 to almost cover the veggies…cook over slow heat until the cabbage is clear. About 20 minutes before eating add the vinegar… it brings out the flavors. Makes 5 quarts…

This is a Weight Watchers recipe

BREAKFAST CASSEROLE

Recipe Makeover: Sausage and Cheese Breakfast Casserole

The Chef: Lisanne Kaplan, teacher and part-time graduate student, Lyme, Connecticut

The Recipe:  Sausage and Cheese Breakfast Casserole

The Story: Years ago, Kaplan flipped through a favorite cookbook to find an impressive breakfast she could make ahead for a family gathering. Her savory Sausage and Cheese Breakfast Casserole was a smashing success and soon became a family tradition. Today breakfast remains a favorite meal in the Kaplan house, “enjoyed in pajamas with mugs of good coffee and lively conversation,” she says. But with work, school, and activities with her children, Kaplan needs a make-ahead meal that will be a more healthful, energizing start to the day.

The Dilemma: This heavyweight casserole called for 11/2 pounds pork sausage, 11/2 cups full-fat cheese, and nine whole eggs. Each serving had 10 grams of saturated fat―more than half the average daily allotment, according to the American Heart Association―and a whopping 204 milligrams of cholesterol, or two-thirds the daily limit. And the sausage and cheese contributed about 900 milligrams of sodium (or 40 percent of your daily recommended intake) per serving.

The Solution: Since breakfast turkey sausage has about one-third the fat and half the calories of pork sausage, we use 12 ounces of the flavorful poultry sausage. This eliminates three grams of saturated fat, and using a bit less turkey sausage shaves 187 milligrams of sodium and 20 milligrams of cholesterol per serving. Instead of using nine large eggs, we combine three eggs with two cups egg substitute to offer a fluffy egg texture and taste without missing another two and a half grams of fat (one gram saturated) and 115 milligrams of cholesterol in each portion. The swap from whole milk to one percent low-fat milk trims another gram of fat. The last big change involves using a bit less cheese, and finely shredding reduced-fat extrasharp cheddar to better distribute the smaller amount and perk up the flavor. This cuts another two and a half grams of fat per serving. Since we halved the original amount of salt, a bit of ground red pepper adds a little spiciness and zest to the casserole while shaving some sodium. Using less sausage, cheese, and salt brings a serving to a more respectable 28 percent of your daily sodium allotment and a more healthful way to start your day.

The Feedback: Without exception, the Kaplan family agrees: Their traditional casserole is improved, with a fluffier texture and more pronounced egg and sausage flavor. No one missed the casserole’s greasy edge. “Using finely shredded sharp cheese was a great tip; the flavorful cheese was more evenly distributed throughout the dish,” Kaplan says. Her husband liked the more pronounced egg flavor, and her daughters ate more of the light version than they ate of the original.

TALE OF THE TAPE

Before | After
Calories per serving
346 | 184
Fat
25.8g | 6.8g
Percent of total calories
67 percent | 33 percent 

Barbecued Chicken

The talk about sparks in the Right Fit blog made me think of the 4th of July and BB-Q chicken.  This is a low fat and sugar recipe.  Use skinless breasts for the max in fat savings.  Match it with a German style potato salad that is primarily mustard based and you have a very healthy way to celebrate our nation's independence.

Barbecued Chicken

Quick Info:

8 Servings

Nutritional Info (Per serving):

Calories: 176, Saturated Fat: 2g, Sodium: 240mg, Dietary Fiber: 1g, Total Fat: 6g, Carbs: 7g, Cholesterol: 68mg, Protein: 24g

Carb Choices: 0.5

Recipe Source:

The National Heart, Lung and Blood Institute (NHLBI). The NHLBI does not recommend or endorse any company advertised on this site.

Ingredients

·         3 pounds chicken, pieces (breast halves, thighs, and drumsticks)

·         1 large onion(s)

·         3 tablespoon vinegar

·         3 tablespoon Worcestershire sauce

·         2 tablespoon sugar, brown

·         1 tablespoon pepper, red flakes

·         1 tablespoon chili powder

·         1 cup(s) broth, chicken, fat-free, salt-free

Preparation

1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.

2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.

3. Pour mixture over chicken and bake at 350 degrees F for one hour or until done. While cooking, baste occasionally.

Oven French Fries

Below is a variation of what may be the biggest culprit of our national obesity epidemic, French fries.  But boy are they tasty.  Try these flavorful, baked varieties instead; I think you will find them very satisfying.

Delicious Oven French Fries

Quick Info:

Servings

Nutritional Info (Per serving):

Calories: 238, Saturated Fat: 1g, Sodium: 163mg, Dietary Fiber: 5g, Total Fat: 4g, Carbs: 48g, Cholesterol: 0mg, Protein: 5g

Carb Choices: 3

Recipe Source:

The National Heart, Lung and Blood Institute (NHLBI). The NHLBI does not recommend or endorse any company advertised on this site.

Ingredients

·         4 large potato(es)

·         8 cup(s) water

·         1 teaspoon garlic powder

·         1 tablespoon onion powder

·         1/4 teaspoon salt

·         1 teaspoon pepper, white

·         1/4 teaspoon allspice, ground

·         1 teaspoon pepper, red flakes

·         1 tablespoon oil, vegetable

Preparation

1. Scrub potatoes and cut into 1/2-inch strips.

2. Place potato strips in ice water, cover, and chill for one hour or longer.

3. Remove potatoes and dry strips thoroughly.
4. Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in plastic bag.
5. Toss potatoes in spice mixture.
6. Brush potatoes with oil.
7. Place potatoes in nonstick shallow baking pan.
8. Cover with aluminum foil and place in 475 degrees F oven for 15 minutes.
9. Remove foil and continue baking uncovered for additional 15 to 20 minutes or until golden brown. Turn fries occasionally to brown on all sides.