My Heart-Healthy Checklist for 2012

February is American Heart Month! To kick things off, I’m sharing a season-by-season checklist that will help keep your ticker in tip-top shape.

WINTER

GET COOKING…

• Enjoy cozy, warm, heart-healthy comfort foods like hearty lentil soup and turkey-bean chili. These lean vegetarian proteins are terrific substitutes for fatty meats like marbled beef and pork.
• A few mornings each week, breakfast on oatmeal sprinkled with toasted, chopped nuts. Oats are rich in cholesterol-lowering soluble fiber and nuts provide a shot of heart-healthy unsaturated fats.
• In cold winter months, roasting is a great way to prepare low-fat, heart-healthy proteins: skinless chicken and Cornish game hens, pork tenderloin, even whole fish.

GET MOVING…

• If freezing, snowy weather has you stuck inside, pick up a few good exercise DVDs to do right in your living room. For more variety (or to save a few bucks), check to see if your library has a fitness DVD collection available for borrowing.
• If you live in the southern part of the country, take advantage of the cooler winter months to get outdoors and walk or jog in comfortable temperatures.
• While watching your favorite primetime shows, get up off the couch and do activities like marching in place, crunches and jumping jacks during commercial breaks. Regular exercise is key to a strong, healthy heart…so squeeze it in whenever you can!

SPRING

GET COOKING… The earth is thawing and fresh,vibrant produce is starting to make its way to supermarket shelves. Stock up on the growing season’s “early bloomers” to nourish your heart. Enjoy roasted asparagus, or steam whole artichokes (artichoke hearts are LOADED with fiber). Use tender leafy greens in salad or sauté them with garlic in olive oil for a quick side dish. Go out of your way to try seasonal treats like fresh fava beans and English peas; both have a high amount of soluble fiber, which helps flush plaque out of arteries. Also take advantage of baby “new potatoes”–like the big guys, they’re rich in blood pressure-lowering potassium. GET MOVING… After being cooped up all winter, now’s your chance to get outdoors and breathe in some fresh air. Go for hikes, bike rides, and daily walks. Find a community handball or tennis court, and a few partners to play with! It’s the perfect time to start gardening. Plant a full-fledged plot with a bounty of vegetables, or get your feet wet by growing a small herb garden. Use the fresh herbs you harvest to add plenty of flavor to recipes while cutting back on salt. Farmer’s markets are starting up for the season, so start hitting them up on weekends, and continue visiting throughout the summer and fall. Look into joining a CSA (Community Supported Agriculture). You’ll get a basket of farm-fresh produce every week during the spring and summer months. Nothing gives you more incentive to “eat your veggies” than receiving a weekly box of gorgeous, local vegetables…especially since you put the money up in advance!

SUMMER

GET COOKING…

• Eat plenty of juicy, hydrating, antioxidant-rich produce—especially fiber-rich berries and potassium-rich melon.
• Satisfy a sweet tooth with refreshing frozen grapes and bananas.
• Learn a "Heart-Smart Smoothie" recipe for a frothy, cool, guilt-free treat. Try my popular Berry-Banana Blend.
• Ditch sugary beverages and guzzle naturally-flavored seltzer (or sparkling water) and unsweetened iced tea or coffee. Also try my simple recipe for all-natural, unsweetened lemonade. Just squeeze the juice of one lemon into a glass of refreshing ice water and stir.
• Stock your kitchen with inexpensive summer “bumper crops” like zucchini, summer squash, eggplant, and tomatoes. They’re terrific steamed, grilled, or raw in fresh, crisp salads.

GET MOVING…

• Take advantage of the gorgeous weather and motivating sunshine by moving your workout outdoors whenever possible. Walking is always a terrific option, but you can also vary things up by going swimming and canoeing, golfing with friends, or joining a summer softball league.
• If you’re planning a vacation, seek out an active or adventure-style trip and spend some of your time off hiking, biking, swimming, surfing, or participating in water sports (and of course there’s always beach walking!).
• Too much stress taxes your heart, so take advantage of a more relaxed work schedule this time of year to fit in more R&R. Read a few easy “beach books,” take in a few gorgeous sunsets, and plan fun get-togethers with friends and family.

FALL

GET COOKING…

• Get your fill of the heart-healthy harvest! Add fresh pumpkin to hearty soups and stews, and nibble on pumpkin seeds, which contain “good fats.” Go out of your way to eat plenty of apples, pears, and sweet potatoes—all three deliver a nice amount of soluble fiber, which helps to lower LDL (“bad”) cholesterol levels.
• Sip green tea on cool autumn evenings. This potent brew is rich in beneficial compounds that help keep your blood vessels flexible and healthy and promote good blood flow.
• Snack on a handful of warm, toasted nuts, including seasonal favorites like pecans and walnuts. Their winning combo of heart-healthy fat and fiber spells good news for arteries.

GET MOVING…

• Make the most of the last few months of decent weather if you live in the north. Plan outdoor fall activities with family and friends: go apple and pumpkin picking or “take a walk” inside a giant corn maze.
• Keep your lawn and your figure looking sharp by raking your leaves on weekends. You’ll get your blood pumping and burn up to 300 calories in one hour of leaf wrangling!
• Train for a fall 5K to help you stay committed to your workouts.

Join the Today Show 25,000 Pound Weight Loss Challenge!

If you’re following my Today Show 25,000 Pound Weight Loss Challenge, or just looking for a dynamite program to help you jumpstart your weight loss this January, this menu plan is the perfect guide. I've done all the work for you: these meals are designed with the right mix of lean proteins, high-quality carbs, and healthy fats to give you fast, effective results. Simply choose one breakfast, one lunch, one snack, and one dinner per day (feel free to mix and match in any way you like).

Be sure to check back regularly. I’ll be updating my blog throughout the month with more menu options to keep things fresh and prevent diet boredom.

BREAKFAST OPTIONS

• Egg Scramble: Whisk together 1 whole egg with 3 egg whites. In a medium skillet coated with oil spray, sauté unlimited mushrooms, spinach, and/or chopped tomato over medium heat until soft. Add the eggs and ¼ cup shredded reduced-fat cheese, and scramble until fully cooked. Season with preferred herbs and seasonings.
• Greek Yogurt and Fruit: Enjoy 1 (6oz) container nonfat Greek yogurt (plain or flavored) with 1 piece fruit (apple, banana, orange, grapefruit or pear).
• Protein Smoothie: In a blender, combine ¾ cup milk (skim, soy, or almond), half a banana, ½ cup frozen mixed berries, 1 scoop vanilla whey protein powder, and 3-5 ice cubes. Blend until smooth and frothy.
• Vegetable Frittata Muffins: Enjoy two Vegetable Frittata Muffins with 1 piece fruit (apple, banana, orange, grapefruit or pear).
• Breakfast BLT: Layer a whole-grain English muffin with 2-3 slices lean Canadian or turkey bacon, lettuce, tomato, and 1-2 teaspoons low-fat mayo (or Dijon mustard).
• Breakfast Burrito: Enjoy 1 Bean and Cheese Breakfast Burrito (feel free to add chopped tomato, onion, spicy salsa or any other vegetables you like).

LUNCH OPTIONS

• Power Salad: Top a large bed of salad greens with 5-6 ounces lean protein (chicken, turkey, salmon, shrimp, or tofu), 1/2 cup beans (black, pinto, kidney, chickpeas, etc.), and unlimited non-starchy veggies (carrots, cucumbers, peppers, onions, tomatoes, mushrooms, broccoli, etc.). Dress with 2 tablespoons low-cal vinaigrette (40 cals or less per 2 tablespoons) or 1 teaspoon olive oil and unlimited vinegar or fresh lemon.
• Open-Faced Turkey Sandwich: Top 1 slice whole grain bread with 4 ounces sliced turkey, lettuce, tomato, onion, and mustard or 1-2 teaspoons low-fat mayo. Enjoy with choice of fruit (1 apple, 1 orange, or 1 cup purple grapes) and unlimited baby carrots or crunchy bell pepper strips on the side.
• Hearty Soup:  Serve 2 cups hearty soup such as lentil, black bean, or minestrone (if using canned soup, choose a low-sodium variety with 350 cals or less per 2 cups) with unlimited baby carrots on the side.
• Curried Chicken Salad: Prepare 1 serving Curried Chicken Salad with Sweet Green Peas. Serve over a bed of unlimited salad greens dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon. (*May substitute baked/steamed tofu for the chicken.)
• Beans and Rice: Combine 1 cup cooked brown rice, 1/2 cup black beans (rinsed & drained if from can), 1/4 cup salsa, and a few tablespoons water in microwave-safe bowl. Microwave until hot.
• Egg Salad with English Muffin: Spread 1 serving Parm and Pepper Egg White Salad over 1 toasted whole wheat English muffin. Enjoy with  your choice of fruit: 1/2 grapefruit, 1 orange, or 3/4 cup fresh or frozen berries.

AFTERNOON SNACK OPTIONS

• ¾  cup nonfat or low-fat cottage cheese with unlimited cherry tomatoes or bell pepper strips
• ¼  cup whole nuts (almonds, cashews, walnuts, etc.) or ½ cup pistachio nuts in the shell
• 2 cups edamame in the pod
• 1 (6-ounce) container nonfat Greek yogurt (plain or flavored)

DINNER OPTIONS

Start dinner each night with either 2 cups Skinny Veggie Soup or a large vegetable salad. For the salad option, top a bed of lettuce with any non-starchy vegetables (such as carrots, cucumbers, peppers, onions, tomatoes, mushrooms, and broccoli) and dress with 2 tablespoons low-cal vinaigrette (40 cals or less per 2 tablespoons) or 1 teaspoon olive oil and unlimited vinegar or fresh lemon.

• Grilled Chicken Parmesan with Broccoli: Enjoy 1 serving Grilled Chicken Parmesan with unlimited steamed broccoli or green beans
• Shrimp-Vegetable Stir Fry: Coat a skillet with oil spray and heat over medium-high heat. Stir fry unlimited non-starchy vegetables (onions, peppers, mushrooms, carrots, snow peas, water chestnuts, etc.) until tender-crisp. Add 6 ounces shelled *shrimp and sauté until just cooked, about 2 minutes. Drizzle with 1-2 tablespoons low-sodium teriyaki sauce. (*May substitute chicken or tofu for shrimp.)
• Fish with Salsa and Veggies: Top 6 ounces grilled/baked/broiled fish (cod, halibut, haddock, sole, tilapia, etc.) with ¼ cup salsa. Enjoy with side of unlimited steamed or roasted asparagus, green beans, or Brussels sprouts.
• Balsamic Chicken: Enjoy 1 serving Balsamic Chicken with unlimited steamed or roasted cauliflower or broccoli.
• Veggie or Turkey Burger: Enjoy 1 veggie burger (any brand 200 cals or less) or Spinach Turkey Burger with 1.5 cups Cauliflower Mashed "Potatoes" (may substitute unlimited steamed or roasted cauliflower, broccoli, carrots, or green beans for mashed cauliflower).
• Vegetable Frittata: Enjoy 2 servings Red Pepper, Chard and Feta Frittata.
• NEW! Slim-Style Eggplant Parmesan: Enjoy 4 slices Roasted Eggplant Parmesan with unlimited steamed green beans or broccoli.

If you’re looking for a more comprehensive weight loss plan, consider joining my online program. As a member, you’ll have access to daily menus, hundreds of delicious recipes, exercise plans, helpful trackers, as well as support from a personal coach and online community—all the tools you need to start the year off with a bang!

Here's to a happy, healthy 2012!
Best,
Joy

Your Holiday Detox

Whether you wind up having one plate too many at your Thanksgiving Day feast or succumb to an overabundance of fudge, crab dip, and cookies at your annual office shindig, it’s likely you’ll experience the unpleasant aftermath of a holiday eating spree at some point during the next few weeks. We all know the story: temptation gets the best of us, and we’re left with to suffer the miserable consequences—feeling puffy, achy, sluggish, and downright blech.

If you’re looking to quickly undo the damage of a day of merrymaking and festive splurging, help is here in the form of my holiday detox plan. Simply follow this ultimate recovery menu for 1 to 3 days after a day of feasting to offset the calorie gorge, blast away bloat, burn fat, ramp up energy, and put you back in a positive mindset. There are no hoakie juices or potions here, just real, whole foods that provide the right mix of the right ingredients—lean proteins, healthy fats, smart carbs, fiber, antioxidants, vitamins, and minerals—to get your body back to baseline fast.

Here are the basic guidelines:

• Follow the same daily menu for one to three consecutive days after a day of splurging.
• Eat these 5 mini meals evenly spaced throughout your day.
• Eat only what is listed on the menu–no added sugar, honey, sugar substitute, salt, salad dressing, condiments, etc.
• Drink only what is listed on the menu—no soda, fruit juice, alcohol, or diet beverages. Feel free to add additional water throughout the day.

DAILY MENU

Meal 1

Veggie Scramble

Whisk together 1 whole egg with 3 egg whites. In a medium skillet coated with oil spray, sauté unlimited mushrooms, spinach, and chopped tomato over medium heat until soft. Add the eggs and scramble until fully cooked. Season with preferred herbs.

½ grapefruit (or 1 orange)

Optional black coffee or tea (caffeinated or decaf)


Meal 2

Drink one 8-ounce glass water (with optional lemon) within 30 minutes of eating.

1 nonfat Greek yogurt

15 pistachio nuts (unsalted)

1 mug green tea


Meal 3

Drink one 8-ounce glass water (with optional lemon) within 30 minutes of eating.

Mediterranean salad
Combine 3/4 cup chickpeas (rinsed and drained) with half a cucumber (diced) and half a red bell pepper (diced). Drizzle with unlimited balsamic vinegar.

1 mug green tea

Meal 4

Drink one 8-ounce glass water (with optional lemon) within 30 minutes of eating.

Baked, grilled, broiled, or poached fish
5-6 ounces cod, sole, flounder, halibut, or haddock, seasoned with fresh lemon and desired herbs

Unlimited steamed broccoli
with optional fresh lemon and black pepper

1 mug green tea


Meal 5

1 apple with 1 tablespoon natural peanut or almond butter

1 mug decaf peppermint tea

Be Prepared! Tips for Creating an Emergency Food Supply

If you live in the Northeast, you’re probably still in shock after this week’s freak October snowstorm. Fortunately, my house didn’t lose power, but many of my friends and family members weren’t so lucky, and we had a few extra house guests this week who needed to escape their cold, dark homes!

This week’s untimely winter storm was a harsh reminder that it’s never too early to put together an emergency food plan for blizzards and other extreme weather events. Here’s the “least you need to know” about stocking your pantry and preparing your home for winter emergencies, so you’re ready for any situation that might crop up.

#1 CREATE AN EMERGENCY SUPPLY OF NONPERSHIABLE FOODS

Assemble a kit of nutritious, shelf-stable foods that don’t require heating. A few times a year, examine your “emergency stash” and rotate any items nearing the expiration date into your kitchen pantry for immediate use. Then, replenish your emergency food supply with new purchases. Healthy additions to your kit include sealed packages of:

• Nuts and seeds


• Dried fruit and fruit leathers


• Trail mix


• Nut butters


• Light tuna, chicken and/or wild salmon (cans or pouches)


• Turkey jerky


• Fruit canned in 100% juice


• Canned vegetables (preferably low-sodium)


• Natural (unsweetened) applesauce


• Low-sodium canned beans


• Whole-grain crackers


• Whole-grain cereal


• Granola/nutrition/protein bars


• Evaporated skim milk


• Shelf-stable boxes of almond, soy or rice milk


• Meal replacement shakes

Make sure you have a manual can opener on hand for opening cans in the event of a power outage. If you have infants, you’ll want to include formula (if using) and baby food in your stash as well. If you have pets, keep a back-up supply of their food on hand.

It’s also a good idea to pick up a gas camping stove. This way, you’ll be able to prepare more meal-friendly, heated foods like canned soups and chili, pasta with marinara sauce, or boxed macaroni and cheese.

#2 STOCK UP ON WATER

Keep a minimum 3 day supply of water on hand for your family’s cooking, drinking, and personal hygiene needs. Experts recommend storing at least 1 gallon of water per person per day (factor in extra if you have pets). I have a family of 5, so we always have 15 to 20 gallons of water stocked in the basement.

#3 DON’T FORGET ABOUT MEDICATIONS

Keep an emergency 5- to 7-day back-up supply of all prescription medications in a safe place. Be sure to periodically check expiration dates and replace the medications as necessary.

HELP! It's Halloween!

If the thought of a day dedicated to candy makes you nervous, relax. I promise with a little strategizing, you can make it through the holiday without raiding your kid's candy supply—or eating your weight in fun-size chocolate bars.

Here’s my most important tip: don’t buy your Halloween candy until October 30th. If you stock up in advance, you’re almost guaranteed to sneak a piece (or ten) here and there. To minimize temptation, pick up varieties that you don’t personally love. If you’re a chocoholic, buy lollypops, Skittles, or Sweetarts to hand out at your house.

Try to follow these additional tips as well...

• Start the day with an invigorating cardio workout — at least 45 minutes of brisk walking, jogging, or aerobics. Exercising will allow you a little wiggle room for extra candy calories and put you in the right mindset to make healthy choices throughout the day.


• Move on to a protein-rich breakfast, such as an egg white omelet stuffed with mushrooms, spinach, and tomatoes. Starting the day with a filling, protein-heavy meal helps you control your appetite later in the day, so you’re less likely to go off the deep end…and land in a pit of Halloween candy!


• Have a fiber-rich dinner BEFORE you open up the candy bags for trick-or-treaters. My recommendation is a hearty bowl of turkey-bean chili and a giant tossed salad on the side. You’ll feel STUFFED with healthy calories so you won’t be as likely to go overboard with the treats.


• If you have young kids, volunteer to be the parent who takes the group out trick-or-treating. You’ll burn calories traipsing all over the neighborhood and avoid the lure of the candy bowl.


• Plan your sugary splurges in advance. Make it really specific—maybe you decide to have 3 fun-size chocolate bars or 2 peanut butter cups (or whatever candies you love most). If you have a plan, you’re more likely to stay in control. And definitely wait to enjoy your candy until AFTER dinner. You’ll have it to look forward to all day, and that anticipation can help keep you on the straight and narrow. This way, you don’t open up the flood gates early on and find yourself popping piece after piece of chocolate all day long.


• Enjoy other aspects of the holiday besides the candy hoarding. Rent a couple of scary movies and watch them with family or friends. My son Cole, a huge fan of horror flicks, recommends The Shining and Autopsy. He also loves watching Misery. (That movie freaks me out. I had the chance to meet Kathy Bates a few weeks ago at NBC, and I actually told her that!)


• If you wind up with leftover candy in the house, get rid of it the very next day. Bring it to the office, gift wrap small bags for the postman, garbage crew, or donate the whole stash to a senior center, homeless center, or charity for distribution at special occasions.

Halloween is all about FUN! And a little extra structure can help you enjoy the spooky festivities (and a little candy) without ending up in a sugar coma. I’ll be splurging too—I always steal a pack or 2 of peanut M&Ms from my kids’ stash (shhh…don’t tell them).

Lunch Box Lessons...Kid-Tested & Parent-Approved!

Keep your kids’ lunch boxes fresh and fun this fall with a few tasty meal ideas that pack in plenty of good nutrition.

My general formula for building a healthy lunch box calls for including 3 things:

1. PROTEIN ITEM
2. PRODUCE
3. FUN SNACK/TREAT

The protein entree is always the trickiest, so here are some creative suggestions to inspire you:

For hot entrees, pick up a good quality thermos that will keep hot foods at a safe temperature until lunch time. Try…

• Hearty Soup: lentil, black bean, chicken noodle, chicken and rice, & minestrone


• Pasta: whole grain penne or macaroni with marinara sauce and shredded part-skim mozzarella cheese


• Mexican: Leftover taco meat or chili and you can send with a side bag of tortilla chips


• Dinner Leftovers: This is a popular lunch choice at my house. I’ll pack up turkey chili, casseroles, meatballs, or any other leftovers. I love this because I save time prepping lunches and clean out my fridge at the same time!

When it comes to cold entrees, to keep your child’s food safe you’ll need to be EXTRA diligent about keeping things cool. I recommend packing two freezer packs; you can also use a frozen water bottle as your second ice pack. Some interesting cold protein entrees include:

• Sandwich Sushi Roll: Layer a whole grain tortilla or wrap with turkey and cheese or your child’s favorite sandwich fillings, roll it up, and cut into rounds like sushi


• Hummus + Dippers: Pack a container of hummus along with baggies of whole-grain crackers and vegetable dippers (bell pepper sticks, baby carrots, cukes, etc.)


• Yogurt + Toppers: Pack a nonfat yogurt and separate containers or baggies with chopped fruit and healthy, whole-grain cereal for layering on top


• Pasta Salad: Mix up a healthy pasta salad with whole grain rotini, penne or bowties, any protein (chicken, light tuna, turkey) and chopped veggies (carrots, grape tomatoes, bell peppers, cucumbers) and toss with light vinaigrette dressing

Then, get your kids involved in the process. Together make a list of a few *protein choices, *produce options, and *fun snacks that they like, and then let your kids mix & match from each list to create their lunch on any given day.

And if you’re look for some interesting healthy snack ideas, check out my recent Today show segment featuring new products that make great lunch box treats!

Energy-Boosting Breakfasts

Though mornings can be crazy, I can’t emphasize enough the importance of taking a few minutes to start your day with a healthy, balanced breakfast. A solid morning meal helps refuel your body after a night of rest, satisfies your appetite so you’re less likely to graze later, and primes you to make healthy food choices throughout the rest of the day.

But not all breakfasts have the same fill power. Research has consistently shown that including protein at breakfast is critical when it comes to weight loss. Eating a substantial, protein-rich meal in the AM helps to fill you up and keep you full, so you end up eating less during the afternoon and evening hours. A study published in the International Journal of Obesity found that dieters who dined on eggs lost more weight and reported more energy than those who had a carby bagel breakfast with the same calorie count.

Here are 8 creative, protein-packed meals to get your day started on the right foot.

• Waffles with Ricotta and Peaches: Top a whole grain waffle with ½ cup part-skim ricotta cheese and 1 sliced peach. (When peaches are no longer in season, feel free to substitute canned peaches or ½ cup crushed pineapple; always choose fruit that’s canned its own juice rather than syrup.) The creamy ricotta cheese provides protein and calcium.
300 calories, 15 g protein, 13 g fat, 38 g carb, 6 g fiber

• Quinoa-Yogurt Parfait: Quinoa is higher in protein than most whole grains, so it’s a great addition at breakfast. Layer together ½ cup cooked quinoa with a 6-ounce container of nonfat yogurt, 1 small chopped apple, and a dash of cinnamon.
315 calories, 20 g protein, 2 g fat, 55 g carb, 7 g fiber

• Breakfast BLT: Here’s a healthier version of a classic sandwich. Toast a whole grain English muffin and use it as the base for your open-faced breakfast sandwich. Top each half with a thin spread of low-fat mayo, a slice of warmed Canadian bacon (a lean, heart-smart replacement for fatty pork bacon), and plenty of lettuce and sliced tomato. You can also swap out the Canadian bacon for 4 strips of turkey bacon if you like.
205 calories, 16 g protein, 4 g fat, 30 g carb, 3 g fiber

• Greek Yogurt with Fruit: Greek yogurt has twice as much protein as traditional yogurt, so it’s the perfect base for a substantial morning meal. Enjoy a 6-ounce container of nonfat Greek yogurt (plain or flavored) topped with 1 tablespoon chopped, toasted nuts (walnuts, almonds, pecans, or any other variety), and add a banana, orange, half a grapefruit, or another piece of fruit on the side.
220-260 calories, 18-22 g protein, 5 g fat, 25-38 g carb, 3 g fiber

• Berry Protein Smoothie: Combine ½ cup skim milk or soy milk, a 6-ounce container nonfat vanilla yogurt, ¾ cup fresh or frozen berries, and a few ice cubes in a blender. If you like, toss in a scoop of protein powder for an extra hit of protein.
Without protein powder: 210 calories, 21 g protein, 0 g fat, 31 g carb, 3 g fiber (**1 scoop protein powder adds 20-25 g protein)

• Cinnamon Cottage Cheese with Sliced Apple: Sprinkle ¾ cup nonfat or low-fat cottage cheese with cinnamon and serve with 1 sliced apple for scooping. The cottage cheese is heavy on protein and light on artery-clogging fat, and a sprinkling of cinnamon helps jazz up the taste.
250 calories, 25 g protein, 2 g fat, 36 g carb, 5 g fiber

• Spinach-Cheese Egg Scramble: Give your morning eggs a nutrition makeover! Sauté a few handfuls of baby spinach in oil spray, then add in 1 whole egg whipped with 2 to 3 egg whites. (I use mostly egg whites to cut back on the saturated fat and calories and bump up the protein.) Sprinkle with ¼ cup shredded reduced-fat cheese and scramble away! Enjoy with a whole grapefruit alongside.
330 calories, 29 g protein, 11 g fat, 32 g carb, 7 g fiber

• Garden Veggie Omelet: Whip up an omelet with 1 whole egg 2 to 3 egg whites, and stuff it full of your favorite veggies, like spinach, onion, tomatoes, peppers, mushrooms, even zucchini…plus any seasonings you like. This time of year, I like to mix in plenty of chopped basil, too. Enjoy with a piece of toast spread with a teaspoon of almond, cashew, or peanut butter for healthy fat. If you prefer, substitute a piece of fruit or 1 cup fresh fruit salad for the toast.
280 calories, 27 g protein, 9 g fat, 26 g carb, 5 g fiber