Turkey Sausage and Vegetable Brunch Casserole (serves 4): Brown 4 oz light turkey sausage (or soy equivalent to make it vegetarian), separated into small pieces, in a nonstick pan. Turn off heat and add 1 cups broccoli and 1 cups red bell pepper, cut into bite-size pieces, 1/4 cup chopped scallions, and 1 cup shredded Cabot 75 percent reduced-fat Cheddar cheese. Spoon mixture into an 8" x 8" baking pan. Beat together 2 eggs, cup egg substitute, cup fat-free ricotta cheese, 1/4 tsp Mrs. Dash salt-free seasoning, and pepper. Pour Mixture over sausage and vegetables in pan. Thinly slice 1 large tomato and arrange on top. Cover with foil and bake for 45 minutes at 350 F. Uncover, sprinkle 1/4 cup Parmesan cheese on top and bake 15 minutes longer, uncovered.
Breakfast total per person: 281 calories, 29 g protein, 10 g carbohydrate, 15 g fat, 7 g saturated fat, 155 mg cholesterol, 401 mg sodium, 3 g dietary fiber.
1 cups unsweetened applesauce.
Snack total: 157 calories, 1 g protein, 41 g carbohydrate, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 7 mg sodium, 4 g dietary fiber.
Quick Tuna Salad (serves 2): Purchase 2 cooked and seasoned 4-oz tuna steaks. In a large bowl, toss 4 cups shredded romaine lettuce, 1 package grape tomatoes, 1 pickling cucumber, thinly sliced, and 1 large, sliced roasted pepper from a jar. In a small bowl, whisk together juice from lemon, 2 tbsp olive oil, 1 tbsp spicy mustard, and a few shakes garlic powder. Arrange the salad onto two plates. Cut the tuna into 1/2" strips and place on top. Pour dressing over the tuna and sprinkle with fresh dill.
Lunch total per person: 384 calories, 32 g protein, 19 g carbohydrate, 21 g fat, 4 g saturated fat, 43 mg cholesterol, 257 mg sodium, 6 g dietary fiber.
A large banana and 1/4 cup raisins
Snack total: 272 calories, 3 g protein, 70 g carbohydrate, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 6 mg sodium, 6 g dietary fiber.
Pepper Steak in 10 Minutes (serves 2): Microwave 1/4 cup Uncle Ben’s Quick Brown Rice, following package directions. Place into a sturdy freezer-style bag lb sirloin steak, cut into strips, 1 cup green bell pepper, cut into 1" pieces, 1 large Vidalia onion, cut into 1" pieces, 1 small package frozen sugar snap peas, 2 tbsp low-sodium soy sauce, 2 tsp olive oil, tsp garlic powder, and 1 tsp red pepper flakes or tsp ground red pepper. Close bag and shake vigorously until meat and vegetables are well coated. Pour into hot skillet and stir-fry 3 to 4 minutes. Serve over rice.
Dinner total per person: 488 calories, 43 g protein, 45 g carbohydrate, 15 g fat, 4 g saturated fat, 101 mg cholesterol, 630 mg sodium, 9 g dietary fiber.
Day 4 total: 1,582 calories, 108 g protein, 185 g carbohydrate, 52 g fat, 15 g saturated fat, 299 mg cholesterol, 1,301 mg sodium, 28 g dietary fiber.
Reprinted from Fit to Live by Pamela Peeke, MD. Copyright 2007 by Pamela Peeke, MD. Permission granted by Rodale, Inc., Emmaus, PA 18098.