Turkey Hummus Wrap

Lentil Salad

Tuna Pita & Fresh Arugula Salad

Black Bean Soup & Salad

Grilled Chicken & Bean Spinach Salad

Veggie Burger

Veggie Pita

Grilled Chicken & Goat Cheese Wrap

Spread 3 Tbsp. store-bought hummus on a whole wheat wrap. (about 80-100 calories per wrap) Layer 3 oz. skinless white turkey breast meat, of a sliced avocado, cup alfalfa sprouts, 2 slices tomato, shredded romaine lettuce and roll. Serve with cup cubed watermelon. In a salad bowl, combine 2/3 cup cooked lentils; cup chopped red onion, cup mandarin orange slices, and cup chopped celery over a bed of mixed greens. Toss with 2 Tbsp. low-calorie dressing. Serve with a 6-inch toasted whole wheat pita. Fill a 6-inch whole wheat pita with 3 oz. waterpacked tuna, mixed with 1 Tbsp. light mayo. Serve with 1 cup arugula (washed and trimmed), 2 tsp. pine nuts, 5 ripe red cherry tomatoes (halved), tossed with 1 tsp. olive oil and red wine vinegar. 1 cup prepared black bean soup (appx. 150-175 calories) with a dollop of nonfat sour cream and salsa. Serve with mixed green salad composed of 1 cup mixed greens, 1 oz. crumbled goat or feta cheese, sliced cucumber, cup chopped jicama, and cup shredded carrots, dressed with 2 Tbsp. low-calorie dressing. In a large salad bowl, toss together 2-3 oz. grilled chicken breast strips, 1/3 cup black beans, 1- cups chopped spinach leaves (clean and torn), cup chopped red onion, 5 sliced cherry tomatoes, cup sliced cucumbers, cup sliced white mushrooms, and a cup chopped red pepper. Dress with 1 tsp. olive oil, vinegar, lemon, and a dash of Tabasco sauce (if desired). Serve with cup of sliced strawberries. Stuff of a 6-inch whole wheat pita with a cooked frozen veggie burger (appx. 120-140 calories per burger) and 1 sliced low-fat melted cheddar, 3 Tbsp. guacamole, 1/8 cup chopped tomato, and lettuce. Serve with 5 baby carrots. Spread 2 Tbsp. store-bought hummus in a 6-inch whole wheat pita. Fill with 2 cups mixed greens, 5 cherry tomatoes (halved), cup sliced cucumbers, cup white mushrooms , cup chopped red pepper and sprinkle with cup lo-fat feta. Serve with sliced jicama or 5 baby carrots. Spread oz. soft goat cheese on a whole wheat wrap (appx. 80-100 calories per wrap). Layer with

Roast Chicken & Chickpea Salad

Soup & Roast Beef Sandwich

Shrimp Skewers

Pita Pizza

2- oz. sliced grilled chicken breast, mixed greens, and 1/8 of an avocado, sliced. Roll up. Server with 1/3 of a fresh, ripe, papaya. IN a large bowl, combine 2 cups shredded mixed lettuce, 5 sliced cherry tomatoes, cup sliced white mushrooms, cup sliced cucumber, and cup chickpeas, cup roasted red pepper, and cup broccoli florets. Top with 2 oz. roasted skinless white chicken meat and drizzle with 1 tsp. olive oil and a splash of vinegar. Serve with of a 6-inch toasted whole wheat pita cut in triangles. On 2 slices light-style whole wheat bread, spread 1 tsp. mustard and layer with 2 oz. lean roast beef, 1 slice low-fat mozzarella, lettuce, and sliced tomato. Serve with 1 cup vegetable soup (canned or commercially prepared is fine- should be about 80 calories per cup of soup_. Grill 4 oz. shrimp with herbs on a wooden skewer. Place on a bed of mixed greens with cup cooked couscous mixed with 2 tsp. sliced almonds and cup steamed broccoli. Serve with 1 cup fresh melon. In a toaster or oven, bake a 6-inch whole wheat pita topped with cup sliced white onion, and 1 oz. grated low-fat mozzarella cheese, until melted. Serve with large mixed green salad drizzled with low-fat salad dressing and sprinkled with 1 tsp. pine nuts.