SNACKS UNDER 15O CALORIES If you are exercising for more than 30 minutes on most days of the week, be sure to consume at least two snacks daily. ... Read More »

Servings: 4 Ingredients: 1/4 cup reduced-sodium soy sauce 1 clove garlic, minced 1 pound beef round or tenderloin (look for stir-fry strips or ... Read More »

Ingredients: 1 tablespoon chopped walnuts 1 tablespoon reduced-fat Philadelphia cream cheese 2 slices Vermont Company whole-grain cinnamon raisin ... Read More »

Servings: 2 Ingredients: One 3.5-ounce bag Boil-in-Bag brown rice 1 white onion, sliced into thin strips 3 teaspoons canola or olive oil, ... Read More »

Servings: 4 Ingredients: 8 slices light whole-wheat bread 1 tablespoon extra-virgin olive oil 1/4 cup fig jam or grape jelly 4 ounces thinly ... Read More »

Servings: 4 Ingredients: 1 tablespoon olive oil 1 pound skinless salmon fillets, rinsed and sliced into cubes Ground pepper, to taste 1 small ... Read More »

Servings: 2 Ingredients: 1 ounce creamy goat cheese (preferably reduced fat) or 1/4 cup reduced-fat cream cheese 1/4 cup sun-dried tomatoes ... Read More »

Servings: 4 Ingredients: 3 cups cooked whole-wheat gnocchi or whole-wheat pasta 3/4 cup vegetable broth 1/2 cup dry white cooking wine 1 ... Read More »

When it comes to bread crumbs, pick panko (a Japanese variety). Whole-wheat panko adds crisp and crunch to any entree with a triple nutrient bonus: ... Read More »

MONDAY Breakfast Protein Scramble Scramble 4 egg whites (1/2 cup) with 1 cup sliced bell peppers and onions. Saute vegetables in fat-free cooking ... Read More »