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    Zucchini Salad with Shrimp and Feta

    Meal Items 1 tsp olive oil, extra virgin   1/2 tsp lemon zest 1 1/4 tsp fresh lemon juice 1/8 tsp minced garlic 2 oz cooked shrimp, (boiled or grilled) 1 small uncooked zucchini, very thinly sliced into ribbons 1 Tbsp crumbled feta cheese 1 Tbsp fresh parsley, chopped NotesCombine oil, lemon zest, lemon juice […]

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    Peanut Butter-Banana Roll-Ups

    Meal Items 1 slice(s) reduced-calorie whole wheat bread, *   1 1/2 tsp chunky peanut butter without salt 1/2 small banana(s) NotesFlatten bread with a rolling pin; spread with peanut butter and top with banana. Roll up bread to enclose banana and slice into several rounds. Source : www.weightwatchers.com

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    Easy Pesto Pizza

    Meal Items 1 item(s) light hamburger roll(s) or bun(s) 1 Tbsp reduced-fat pesto sauce 1/8 cup(s) part-skim mozzarella cheese 1 medium plum tomato(es), seeded and diced 1 pinch garlic salt 1 Tbsp basil, fresh, chopped or whole small basil leaves NotesSpread both halves of bun with pesto; top evenly with cheese and tomato. Sprinkle with […]

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    Ham and Cheese Pizza

    Meal Items 1/4 cup(s) fat-free ricotta cheese   2 Tbsp shredded part-skim mozzarella cheese 1/2 oz uncooked Canadian bacon, diced 1 medium whole wheat tortilla(s) 2 Tbsp canned tomato sauce, warmed 1/2 tsp basil, fresh, minced, or to taste 1 pinch garlic salt, or to taste NotesCombine ricotta, mozzarella cheese and bacon in a small […]

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    Cheesy Chicken Nachos

    Meal Items 2 oz cooked boneless skinless chicken breast(s), shredded or chopped   1/4 cup(s) fat free salsa 2 Tbsp low fat shredded cheddar cheese, or Mexican cheese blend 6 item(s) baked low fat tortilla chips 1 Tbsp light sour cream 1 Tbsp uncooked scallion(s), chopped 1 Tbsp jalapeño pepper(s), sliced or to taste NotesCombine […]

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    Turkey and Swiss Sandwich

    Meal Items 1/8 cup(s) avocado, (2 Tbsp; mashed)   1 item(s) light English muffin, (toasted) 3 oz deli style low sodium turkey breast 1 oz low-fat Swiss cheese 2 piece(s) lettuce, or baby arugula leaves 2 slice(s) fresh tomato(es) 1/8 cup(s) English cucumber(s) NotesSpread avocado on bottom half of English muffin; top with turkey, cheese, […]

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    Greek Chicken Wrap

    Meal Items 3 oz cooked boneless skinless chicken breast(s), cut into thick strips   1/4 tsp dried oregano 1 medium whole wheat tortilla(s), warmed 1 Tbsp fat-free plain Greek yogurt 2 Tbsp cucumber(s), diced 2 Tbsp fresh tomato(es), diced NotesHeat a small nonstick skillet over medium heat. Sprinkle chicken with oregano; add to skillet and […]

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    Roast Beef Bites

    Meal Items 1 slice(s) reduced-calorie rye bread, toasted   1 tsp horseradish sauce 2 oz deli style roast beef slice(s) 1/8 cup(s) fresh watercress 1 pinch black pepper, coarsly ground; or to taste NotesSpread toast with horseradish sauce; top with roast beef (fold over to fit on bread). Slice into quarters and top each with […]