Do It The Hard Way

 

Menu Ideas

 

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This is NOT a diet program. This is all about health and nutrition. Portions are based on your individual needs. Nutritional information for individual recipes can be found on their recipe page. These menus are simply ideas to get you started on a healthy eating path. Feel free to experiment and substitute to fit your own lifestyle. Use the Label Guide, Nutrition Basics, The Healthy Pie, Calorie Needs, and most importantly your own common sense to help with your choices.

 

Breakfast Lunch Dinner
Fresh fruit with fat-free yogurt, topped with granola Turkey & Cheese Sandwich
  • sliced low-fat turkey
  • low-fat cheese
  • romaine lettuce or baby spinach
  • sliced fresh tomato
  • homemade mayo or fat free ranch dressing
  • 100% whole wheat bread
 Mexican Stir-Fry

Toasted Whole Wheat Pita Bread
Omelet & Whole wheat toast
  • Egg substitute or use 1 egg and 1 egg white
  • low-fat cheese
  • fresh diced garlic
  • diced onion
  • diced pepper (red, green, yellow, or orange)

Use non-fat cooking spray in your pan.

 Tuna Sandwich
  • 1/2 can tuna packed in water
  • diced apple
  • chopped walnuts or pecans
  • homemade mayo
  • 100% whole wheat bread
 Chicken Broccoli Alfredo

Caesar Salad

 
Granola and skim milk

bowl of fresh fruit

 1/2 whole wheat pita; toasted

1 1/2 oz. low fat cheese

small bunch of grapes

1 oz. walnuts

1/2 chopped apple

 Zucchini Quiche

Spinach & Tomato Salad
Whole wheat toast

Sliced Apple

Low-fat cheese cubes

 Mini Pizza Garlicky Lemon Scallops

Brown Rice
Kashi Go Lean Crunch Cereal with Skim Milk

Whole wheat toast with All Fruit spread

 Healthy Antipasto

  • Romaine lettuce
  • low fat cheese
  • low fat turkey slices
  • baby carrots
  • chopped tomato
  • diced onion
  • chopped peppers
  • chopped walnuts
  • Caesar dressing
  • toasted Pita bread on the side
 Healthy Tacos

 
Cheese and Fruit Pizza
  • whole wheat pita
  • fat -free cottage cheese
  • thin apple slices
  • cinnamon
  • splenda
  •  spread pita with cottage cheese. Place apple slices in an thin layer over the cheese. Sprinkle with cinnamon and splenda. Place in 400° oven (or toaster oven) for 5 - 8 minutes.
 Pan Sautéed Tilapia, seasoned with lemon pepper

Baked Potato; topped with fat-free yogurt

Salad with fat free dressing

 Chicken Patties

Cole Slaw
Hard Boiled Eggs
  • Yolk Removed
  • Filled with Hummus

Whole Wheat Toast

 Open Faced Taco Sandwich
  • Left-over Taco filling
  • Toasted whole wheat bread
  • fat-free cheese
  • Salsa
 Chinese Chop Suey
Fruit Smoothie Lunch out at Olive Garden
(I'm not endorsing Olive Garden, or any restaurant; but this is the real world and we all eat out once in a while. Do It The Hard Way is learning how to make the RIGHT choices!)

Minestrone Soup

Salmon Picatta w/ veggies

 Hungarian Beef & Rice