Menu Ideas

ALWAYS Remember to Eat Until Just Satisfied and NO MORE--not even one bite!

  • Breakfast
    • Less than 5 minutes
      • One hard-boiled egg, 1/2 tomato, one green onion, sea salt and ground pepper (about 1 minute to prepare)**3.8 g dietary fat, 6 g protein, and 4 g carbohydrates**As seen on Sonoran Living Live October 18, 2013**
      • Mock banana split: ½ cup 4% fat cottage cheese, 1 sliced strawberry, ¼ banana (sliced), and 2 small chunks pineapple, cut into bite size pieces
      • Egg(s) scrambled, over easy, fried or sunny-side-up with either ham, bacon, Canadian bacon, chorizo, add a small piece of fruit and one slice of toast with melted butter
      • Omelet—add anything that sounds good, try adding different spices and salsa for ways to change it up—don’t forget to add shredded cheese
    • 5-10 minutes
      • Frittata with eggs, onions, mushrooms, cheddar cheese and ham, add some spinach if you like or some artichoke hearts with diced tomatoes!
  • Lunch/Dinner
    • Less than 5 minutes
      • Deli roast beef-one slice, romaine lettuce leaf, red onion, ultra thin cheddar cheese slice (rolls better if it is thin), and 1t Mustard**4.5 g dietary fat, 9.7 g protein, and 4.4 g carbohydrates**As seen on Sonoran Living Live October 18, 2013**
    • 5-15 minutes
      • Club sandwich-deli turkey, bacon, tomoatoes, lettuce, and cheese on toast with mayo
    • 15-30 minutes
      • Baked Fish (Tilapia with Salsa on top), steamed green vegetable, salad with lettuce, tomatoes, and dressing (any kind you prefer)
      • Grilled Chicken/Beef seasoned with steamed asparagus/broccoli/green beans 
  • Mini-meals
    • On the go!
      • Beef jerkey
      • Nuts 
      • Cheese sticks
    • At the Office
      • Deli roast beef, thin slice swiss cheese, and cherries
    • At Home
      • Saltine Cracker, 1/2 T Peanut Butter, and 2 Fresh Raspberries**4.5 g dietary fat, 2 g protein, and 5 g carbohydrates**As seen on Sonoran Living Live October 18, 2013
      • Ceviche-leftover cold shrimp, diced avocado, red onions, tomatoes, cilantro with some lemon and/or lime juice and seasonings to taste and a little salt--less than 5 minutes to make
  • Restaurants
    • Fish, Poultry, or Beef-grilled, baked, or broiled--avoid crusted, breaded, and fried