11 LOW CALORIE, FAST MEALS THAT HELP YOU DROP POUNDS

Breakfast

Oat Breakfast

1 bowel of oatmeal, prepared as directed on package 1-2 cups of lowfat milk 1-2 slices whole wheat toast 1 grapefruit or orange

Fruit Breakfast

Two generous servings of fruit (orange, grapefruit, mixed, or dried fruit) 1-2 cups low-fat milk 1-2 slices of whole wheat toast

Hearty Breakfast

1 boiled egg 1 bowel shredded wheat 1-2 cups of low-fat milk 1 glass of juice or serving of fruit 1-2 whole wheat muffins or corn muffins

Lunch or Dinner

Fajita Rice Meal

1 1/2 cups Minute Instant Brown Rice, 3/4lb flank steak, cut into thin strips, 1 medium onion sliced, 1 each green and red pepper sliced, 1 1/2 tea. garlic powder, 1 Tbls. oil, 1/2 cup water, 1/4 cup lime juice, 1 teas, hot pepper sauce, 1/4 teas, black pepper.

Prepare rice as directed on package, omitting margarine and salt. Cook and stir meat, vegetables and garlic powder in hot oil in large skillet until browned. Add remaining ingredients, bring to boil. Reduce heat and simmer 5 minutes. Serve over rice. Makes 4 servings.

Salad Lunch

One large salad — lettuce, spinach, tomatoes, carrots, celery. 1 small serving of pasta 1 slice of whole wheat bread 1 glass iced peppermint tea

Fish Lunch

1 baked fish 1 cooked vegetable (green beans, corn, etc.) 1 generous helping of raw vegetables (carrots, celery) 1 small baked potato small glass of milk or iced pepermint tea to drink

15-Minute Meals Of 600 Calories Or Less

Beans And Rice

1/2 cup of canned black beans on a bed of 1 cup of quick-cooking brown rice; with chopped, raw onions; 1/2 ounce of reduced-fat Cheddar cheese; and a dash of Tabasco.

1 slice of bread with a half teaspoon of margarine. 1 orange 2 low-fat cookies

Pasta

1 cup of vermicelli, topped with 1/2 cup of commercial spaghetti sauce 1 cup of frozen Italian vegetables 2 tablespoons of Parmesan cheese 1 sourdough roll 1 12 ounce packet of dried fruit

Turkey

4 ounces of medium-sliced turkey, 1 /2 ounce of Swiss cheese, lettuce, tomato, and sprouts in a whole-wheat pita pocket

broccoli florets (raw) with low-fat salad dressing

an apple

Tuna

water-packed tuna low-fat mayonnaise chopped celery lettuce 1 slice of 7-grain bread 1 can of vegetable soup 8 ounce glass of skim milk tangerine 2 low-fat cookies (ginger snaps or low-fat oatmeal cookies)

Potato

1 large, microwaved potato (baked) topped with 1/2 cup of canned chili and 1/2 ounce of reduced-fat Cheddar cheese

1 fresh pear 2 ounces of wholewheat pretzels

Recommendations

Drink few if any caffinated bevereages and replace them with juice drinks or herbal teas.

Eat less meat and fat-containing products and less high sugar foods. Replace with more fruits and vegetables.

*81\27\8*

Share and Enjoy: