2200 Calorie Diet Sample

1/4 cup low fat cottage cheese
1 egg 1/2 cup rolled oats
1 tablespoon ground flaxseed
1/2 teaspoon vanilla extract
cooking spray
1 cup raspberries (fresh or frozen, unsweetened/thawed)
2 tablespoons
100% maple syrup 

Puree cottage cheese, eggs, oats, flaxseed and vanilla extract in a blender until smooth.
Gently stir in raspberries.
In skillet misted with cooking spray; cook 3 (3-4 inch) pancakes for 3 minutes on each side, until golden.
Top with raspberries and maple syrup.

Packed with heart healthy omega-3’s, fiber, and low fat dairy make these fruity pancakes a filling and healthy breakfast.

2 small whole grain pita and 1 tablespoon pesto 

Spread pesto on pita, cut into triangles and broil for 5 minutes, until crisp.

These guilt-free chips are easy, tasty, and a good source of fiber.

4 cups arugula
1/4 small red onion sliced
1 apple chopped
2 stalks celery chopped
1 tablespoon chopped walnuts
1 tablespoon dried cranberries
1 tablespoon crumbled goat’s cheese or blue cheese
2 tablespoons light honey mustard dressing
3 ounces cooked chicken breast sliced 

Toss arugula, onion, apple, celery, walnuts, cranberries, cheese, and dressing.
Top with chicken slices.

This satisfying salad is loaded with health benefits, from antioxidant rich cranberries to vitamin rich veggies.

1 (6 ounce) container non fat plain yogurt
1 cup berries fresh or unsweetened frozen thawed
3 tablespoons low fat granola 

Mix yogurt with berries and top with granola.

Low fat dairy, antioxidant-rich berries, and low fat granola make this a filling and healthy snack.

2 oz whole grain fettuccini uncooked
1 clove garlic minced
1 tablespoon olive oil
3 cups chopped spinach
1/4 cup sun-dried tomatoes
3/4 cup cannellini beans
1/4 cup chopped fresh basil
Sea salt and pepper to taste
2 tablespoons grated Parmesan cheese 

Cook pasta al dente according to package directions. Add oil in a pan over medium heat. Add garlic and cook for 2 minutes. Add spinach, sun-dried tomatoes, and beans and cook an additional 2 minutes. Toss with pasta, basil, salt and pepper. Top with Parmesan cheese.

This impressive looking pasta dish is loaded with fresh veggies and herbs.

1.5 cups water
1 cup rolled oats
1 tablespoon peanut butter
1/2 teaspoon cinnamon
1 teaspoon honey
1 medium banana sliced 

Add water and oats to a microwave safe bowl.
Microwave on high for 2 minutes.
Stir in peanut butter, cinnamon, and honey.
Top with banana slices.

Peanut butter adds protein and heart-healthy fats to this creamy oatmeal.

1 cup low fat cottage cheese
1 cup pineapple chunks 

Mix cottage cheese with pineapple.

Pineapples are a good source of vitamin C, vitamin B6, manganese, and copper. They also contain digestive enzymes, which aid in digestion and have anti-inflammatory properties.

1 whole grain pita
4 basil leaves
3 ounces cooked chicken breast sliced
1 slice part-skim mozzarella cheese
1 zucchini sliced
2 tablespoons chopped black olives
2 teaspoons olive oil
1 teaspoon lemon pepper seasoning 

Layer basil, chicken, and mozzarella on pita.
Microwave for 30 seconds, or until cheese is melted.
Serve open-faced or fold in half to make a sandwich.
Serve with a salad of zucchini, olives, oil, and lemon pepper seasoning.
This simple sandwich and salad is loaded with nutritious ingredients proven to boost health.

1 whole grain pita halved
1 medium apple sliced
2 slices part skim Swiss cheese 

Fill each pita pocket with apple slices and cheese.
Microwave for 1 minute.

Get a serving of fruit with this quick and delicious snack.

1 tablespoon sesame oil divided in half
1/4 lb medium shrimp peeled and deveined (for convenience may use 12 medium precooked frozen shrimp, thawed)
2 teaspoons grated ginger
1 clove garlic minced
1/8 teaspoon crushed red pepper flakes
1 red bell pepper sliced
2 baby bok choy trimmed and cut in half
1/2 cup pineapple chunks fresh or frozen thawed
1 cup cooked brown rice 

Heat 1/2 tablespoon sesame oil in a pan.
Add shrimp, ginger, garlic, and crushed red pepper and cook for 3 minutes.
Transfer shrimp mixture to a bowl.
Add the other 1/2 tablespoon sesame oil to the same pan.
Add bell pepper and cook for 2 minutes.
Add bok choy and stir until wilted, about 1 minute, then add pineapple and shrimp mixture. Stir-fry 2-3 more minutes and serve over brown rice.

Say goodbye to take out when you realize a healthy meal is minutes away.

1 cup fruit salad
1 container (6 ounces) low-fat plain Greek yogurt
3/4 cup low fat granola 

Layer fruit, yogurt and granola.

A serving of fruit, low fat dairy, and low fat granola is a quick and healthy way to start your day.

1 large banana halved
4 teaspoons peanut butter 

Spread peanut butter on banana halves.

This simple snack comes packed with vitamin C, vitamin B6, fiber, and heart-healthy fats.

1 cup black beans
1 small tomato diced
1/2 red bell pepper diced
1/4 small red onion diced
1/2 avocado chopped
l lemon juiced
2 tablespoons chopped fresh cilantro
Sea salt and pepper to taste
2 whole grain tortillas
1/2 cup shredded romaine lettuce 

Mix beans, tomato, pepper, onion, avocado, lemon, cilantro, salt and pepper.
Fill each tortilla with 1/4 cup lettuce and half the bean mixture.

Fresh herbs and lemon juice go a long way in this super simple nutritious lunch.

4 whole grain crackers
3 tablespoons hummus
8 cucumber slices

Spread hummus on crackers and top with cucumber slices.

Cucumbers are naturally hydrating, since packed with water, and loaded with immune boosting vitamin C.

4 ounces flank or sirloin steak
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1 tablespoon olive oil
Sea salt and pepper to taste
4 cups arugula
1/4 red onion sliced
1/2 cup chopped grapes
2 tablespoons crumbled blue cheese
1 tablespoon chopped walnuts 

Grill steak for 4-5 minutes per side and slice into strips.
Whisk together vinegar, mustard, olive oil, salt and pepper.
Toss vinaigrette with arugula, onion, grapes, blue cheese, and walnuts.
Top with steak slices.

This satisfying salad is packed with healthy ingredients – like arugula, grapes, and walnuts – so you can feel good about eating it.