Breakfast

Lets start with the start of the day, as good a place as any. I will update this as I have time and ideas.

1) French Toast Casserole with Granola Topping: I had this one today and it came out well. I sprayed a corningware dish with butter cooking spray and cut up 2 slices of low-calorie wheat bread and set it inside. I mixed separately 1/2 cup eggbeaters, 1/8 cup skim milk, some cinnamon, Splenda, and vanilla extract and poured this mixture over the bread. Just to save time in the morning I refrigerated this overnight but that isn't necessary. I baked it at 350 degrees for 20 minutes, mixing once, then topped with 1/2 a banana, 1/4 cup cranberry-orange granola, 1/4 cup sugar-free maple syrup, and 1 tbsp of sugar-free whipped cream. 259 calories, 1.8g fat, 21g protein, 53g carbs, 375mg sodium.

2) Cheerios and Granola Cereal: 1 cup Cheerios (frosted or plain), 1/4 cup Galaxy Granola Not Sweet Vanilla or Cinnamon, 1 cup Carb Countdown Fat Free Milk and 2 tbsp of raisins or 1/2 a banana sliced. With Raisins: 266 calories, 1.8g fat, 13.6g protein, 57.6g carbs, and 376.4mg sodium. With Banana: 258 calories, 1.9g fat, 13.6g protein, 56.8g carbs, 374.8mg sodium.

3) Pumpkin Wheat Pancake: 1/3 cup Krusteaz Wheat & Honey Pancake Mix, 1/4 cup water, 1/8 cup egg substitute, 1 tbsp pureed pumpkin, 1/4 tsp cinnamon, 1/8 tsp ground cloves, 1/8 tsp ground ginger, 2 tsp Splenda, and 1/8 tsp nutmeg. Mix all ingredients together to form the batter then cook in griddle or skillet over medium heat sprayed with butter cooking spray. I like to make just 1 big pancake instead of several small ones. Serves 1 at 226.5 calories, 1.3g fat, 9.2g protein, 44.5g carbs, and 479.2mg sodium.


4) Organic Polenta and Egg "Flower": This is a low-cal breakfast. Preheat broiler. Slice up 1 to 2 servings of Trader Joe's organic polenta, put in skillet coated with cooking spray and condiment with 1/2 tsp oregano, 1/2 tsp garlic powder and some pepper. Broil for about 10-15 minutes, flipping once. For the egg, either put in a mini round skillet sprayed with cooking spray, or break over polenta once polenta is browned, add additional seasonings of choice and top with some butter cooking spray then boil until egg sets (egg will continue to cook once removed from oven so adjust accordingly). With 1 serving of polenta: 147.2 calories, 5g fat, 8.3g protein, 15.4g carbs, and 486.6mg sodium.



5) Peanut Butter and Honey Bagel: 1 Perfect 10 Bagel split in half and toasted then topped with 1/2 tbsp of chunky peanut butter and 1 tsp of honey. Add sliced banana to top it off. 264.4 calories, 6.2g fat, 20.6g protein, 40g carbs, 408.5mg sodium.

6) Almond Butter and Jam on Wheat English Muffin: 1 Oroweat 100% Wheat English Muffin, spread with 1/2 tbsp Almond Butter, 1/2 tbsp fig jam and top with 1/2 a sliced banana or dried fruits like fig. Without fruit: 205.3 calories, 6g fat, 8g protein, 34.4g carbs, and 243.2mg sodium.


7) Pumkin Pie Banana Shake: One of my favorites when I want a shake. Combine in blender 1 cup Carb Countdown FF milk, ice, 2 1/2 tsp Splenda, 1/2 tsp cinnamon, 1/4 tsp ground cloves, 1/4 tsp ground ginger, 1/2 tsp vanilla extract, 1/2 a medium banana, 1/4-1/2 cup vanilla yogurt, 1/4-1/2 cup canned pumpkin. Top with crushed low-fat graham crackers if desired (stats are without it). With 1/4 cup pumpkin and yogurt: 149.6 calories, 0.5g fat, 10.9g protein, 26.5g carbs, and 191.5mg sodium; with 1/2 cup pumpkin and yogurt: 190.5 calories, 0.6g fat, 13.1g protein, 34.8g carbs, and 220.5mg sodium.

8) Yogurt Parfait: In a bowl I layer 1/2 cup vanilla yogurt, 1/4 cup granola, 1/4 sliced banana or 1/2 a serving of any fruit, 1/2 cup yogurt, other 1/2 of fruit and topped with the other 1/4 cup granola. Serve with a dallop of fat-free whipped cream. Without whipped cream using banana: 243 calories, 1.7g fat, 14g protein, 67g carbs, 116mg sodium.


9) Spinach Omelet: First of all I heat 3 cups of fresh spinach on a skillet coated with butter cooking spray to wilt it. I season the spinach with garlic powder, pepper, and salt then distribute 1/2 cup eggbeaters on top and let it set. Once set I add 1/2-1 oz of brie, fold over and cook, then flip and finish cooking and serve it. With 1oz brie: 179.5 calories, 8.1g fat, 20.5g protein, 5.4g carbs, and 402mg sodium.



10) Multi-grain Oatmeal: A cold weather favorite for me. Multi-grain oatmeal cooked on the stovetop with 1 cup fat-free carb countdown milk (or reg skim milk), 2 tbsp of raisins, sugar-free vanilla syrup, some Splenda or Sweet n' Low brown sugar substitue and a dash of cinnamon.

11) Breakfast Soft Polenta: Cook 1 serving of polenta (1/4 cup cornmeal) according to package instructions but using skim milk in place of water (assuming 1 cup total of milk). Once cooked, sweeten to taste (I like honey or brown sugar substitutes) and add cinnamon. Stir in your favorite dried fruit or thawed frozen fruit, top with nuts (optional) and enjoy. Without any fruit: 205 calories, 1.3g fat, 12g protein, 36.3g carbs, 173mg sodium.

12) The Best Baked Oatmeal: I love this dish a lot! It's another Cooking Light Magazine recipe that I altered a bit. Combine 1/2 cup oatmeal, 1/2 tsp brown sugar substitute, 2 tbsp raisins, and 1/4 tsp baking powder in a bowl. Then combine separately 1/2 cup fat-free milk, 2 tbsp no sugar added applesauce, 1/2 tbsp Promise fat-free spread, and 1/4 cup egg substitute. Add the wet to the dry and put in a single serve casserole dish coated with cooking spray. Bake at 375 degrees for 15 to 20 minutes. Add a dallop of fat-free whipped cream and serve. With raisins: 291.6 calories, 3.1g fat, 15.7g protein, 50.7g carbs, 206mg sodium.

13) Crepe Variation: I like this one well enough. I use 1/2 cup eggbeaters and add sweetner then start cooking it up as a crepe. I flip the crepe and top with 1/8 cup fat-free ricotta and 1/2 a tsp of jam then fill with fruit. I roll up the crepe and repeat with the rest of the egg to make the second one.


14) Blueberry Heaven: My favorite breakfast at the moment! Split and toast a Western Bagel Blueberry Alternative Bagel meanwhile heating 1/4 cup fat-free ricotta with a little sweetner (15 seconds in the microwave). Top toasted bagel with ricotta then 3/4 cup fresh blueberries and drizzle 1 tsp of honey over the entire thing. Oh, I was in heaven eating this one for breakfast! 238 calories, 0.9g fat, 12.8g protein, 52g carbs, 276mg sodium.

Lunch

Starting with condiments:

• Homemade Garlic Mayonnaise: In a blender I combine 1 large egg, 1-2 tsp lemon juice, 1-2 cloves of garlic, 1 tsp yellow mustard (1/2 tsp dry mustard is okay), salt and pepper. Start blending on high speed and slowly begin pouring in what will be a total of 1 cup of canola or corn oil in a steady stream. It will thicken and by the end of the full cup should be thick mayonnaise. Makes 1 1/4 cup. Each teaspoon is 34 calories, 3.7g fat, 0.1g protein, 0.1g carbs, and 1mg sodium.
• Roasted Red Bell Peppers: You can either buy the plain roasted peppers and layer them in a jar as follows: 1 layer peppers, 1 layer finely chopped garlic, etc until you fill the jar. After that is done, pour in canola or corn oil to fill. The oil preserves the peppers for much longer. When I go to use them I wipe the oil off (it hardens in the fridge) and then use the pepper. The garlic flavor stays with it.

1) Bologna on Wheat: 2 slices of low-calorie wheat bread, 1 tsp homemade mayonnaise, 2 slices of Fat-Free Bologna, 2 pieces of roasted bell peppers, and 1 tsp mustard. Make a sandwich and done!

2) Couscous and Tuna Salad: 1/2 cup of cooked couscous (the lemony version with green beans), 1 can of light tuna in water (about 3.5 oz), 1 tsp homemade mayonnaise, 2 tbsp lemon juice, salt and pepper. Mix everything except couscous and after well distributed mix in the couscous. I recommend adding some diced carrots to this one. Without carrots: 241 calories, 4.6g fat, 28.9g protein, 20.8g carbs, and 387.8mg sodium.

3) Open-faced Bean Mexican Quesadilla: This can be a breakfast or lunch, I usually end up making it as a breakfast because I brown-bag it at work for lunch. First I heat up a skillet and the broiler. Once the skillet is hot I add a low-carb tortilla to it browning one side then flipping it over. Next I top with 1/2-3/4 oz of Brie cheese (you can use low-fat or fat-free varieties if you prefer), 1/4 cup heated fat-free refried beans, some pepper, garlic powder, and red pepper flakes. Once the cheese begins to melt I create a center hole to add an egg and put the skillet in the broiler to cook it through. Once cooked I add 1 chopped roasted bell pepper and 1 tbsp fresh chopped basil. Using 3/4 oz of brie: 263.6 calories, 13.9g fat, 18.8g protein, 19.7g carbs, 839.7mg sodium. Yes, this is higher in fat and sodium but that's fine by me.

4) Beef Prosciutto and Brie Sandwich: 2 slices of low-calorie wheat bread, 1 oz low-fat beef prosciutto, 3/4 oz brie cheese (or mozzarella), 1 tsp fat-free mayonnaise, 1 tsp of mustard. I like to add fresh basil and accompany it with papaya. With papaya: 267 calories, 8.9g fat, 16.7g protein, 31.6g carbs, and 717.3mg sodium.

5) Parmesan Brown Rice and Turkey Breast: 3/4 cup Diamond G brown rice mixed with 1 tsp of fat-free Promise spread, 4oz grilled and seasoned turkey or chicken breast over the rice and topped with 1-2 tbsp of shredded parmesan cheese. 245.6 calories, 2.7g fat, 32.2g protein, 22g carbs, and 184.8mg sodium.

6) Egg Sandwich: 2 slices of low-cal wheat bread or preferrably a sandwich bun or english muffin, 1 egg poached or "baked" (set in small sprayed skillet and broiled until set but not too firm in the center), 1 slice of cheese, 1 tsp mayonnaise, mustard and seasonings to taste. Toast the bread and spread condiments on it. Once you remove the egg from the oven, top it with the cheese so it melts then add them both to the bread. Very simple but delicious. On an english muffin with low-fat cheddar: 284 calories, 12.2g fat, 19.3g protein, 27g carbs, and 561.5mg sodium.

Salads

1) Corn and Bean Salad: I love this one! 1-15oz can whole corn (rinsed), 1-15oz can low-sodium garbanzo beans (rinsed), 1 medium tomato chopped, 1-2 green onions chopped (green and white parts), juice of 1 lemon, 2 tsp olive oil, salt and pepper. Toss all ingredients together and chill. Makes 6 servings at about 100 calories per serving. I like this one with either chicken or shrimp. **Note: Whenever I dress a salad I make sure to use good quality oils to enhance the overall flavor. For cooking it doesn't matter as much.

2) Curry Chicken-Papaya Salad: Toss together 4oz grilled chicken breast, 1/2 a medium papaya, 2-3 tbsp greek fat-free yogurt, 1/2 to 1 tsp curry powder, 1 tbsp lemon juice, pepper and salt to taste. 1 tbsp of raisins is a good addition to this one. Without raisins: 226 calories, 3.3g fat, 30g protein, 21g carbs, 580mg sodium. With raisins: 256.3 calories, 3.3g fat, 30.3g protein, 28.6g carbs, 581mg sodium.

3) Beet, Tomato, and Onion Salad: 1-15oz can beets (rinsed), 1 medium tomato, 1/2 a medium onion thinly sliced and rinsed thoroughly. Mix ingredients in a salad bowl and condiment with 1-2 tsp of olive oil and 1 tbsp fig vinegar (or another flavor), salt and pepper. Toss and serve! Serves 2 to 3 people as a side (289 calories total for everything). Omit the beets and use white vinegar to have another great salad!

4) KFC Coleslaw: An NS member posted this recipe a while back and I like how it comes out and want to keep it handy. Use 1 pkg. Classic Cole Slaw Mix (or 8 Cups very finely chopped cabbage and 1/4 Cup shredded carrot), 2 tbsp minced onions, 1/3 cup Splenda, 1/2 tsp salt, 1/8 tsp pepper, 1/4 cup fat-free milk, 1/2 cup fat-free or low-fat mayo or Miracle Whip, 1/4 cup buttermilk, 1 1/2 tbsp white vinegar, and 2 1/2 tbsp lemon juice. Serves 8.

• Be sure that the cabbage, carrots, and onions are chopped up into very fine pieces (about the size of rice kernals).
• Combine Splenda, salt, pepper, milk, mayonnaise, buttermilk, vinegar, and lemon juice, and beat until smooth.
• Add the cabbage, carrots and onions to the dressing. Mix well.
• Cover and refrigerate for at least 2 hours before serving.
• The critical part of this cole slaw recipe is the flavor-enhancement period prior to eating. Be absolutely certain the cole slaw sits in the refrigerator for at least a couple of hours prior to serving for a great-tasting slaw.

5) Fruity Chicken Salad: 3 cups of salad greens (I like spinach), 1/2 cup strawberries sliced thin, 1/4 banana sliced thin (or a few grapes halved), 3 oz cooked chicken cubed, 1/2 tbsp pine nuts (toasted with cooking spray in a skillet), 1/2 oz herbed goat cheese, 1/2 tbsp fig or rasberry vinegar, 1/2 tsp canola oil, salt and pepper. Toss and serve cold. 289 calories, 12.7g fat, 27.1g protein, 20.2g carbs, 536mg sodium (w/o salt).

6) Apple Coleslaw: This is actually supposed to be apple and pears, but I made it with just apples. 1-2 large apples peeled and sliced thin, 1 bag of coleslaw (shredded cabbage and carrots), 1/4 cup rice vinegar, 1/4 cup white distilled vinegar, 2 tsp brown sugar substitute (or 2 tbsp brown sugar), 2 tsp poppy seeds, salt and pepper. Whisk the vinegars, sugar, seeds, salt and pepper to make the dressing and pour over the cabbage and apples. Mix well and let refrigerate an hour or so before serving. This makes quite a bit of slaw.

7) Spinach and Spring Mix Salad: This is very basic but my staple almost every day. I toss in baby spinach and spring mix (or just baby spinach), 1 tsp minced garlic, 1-2 tsp of olive oil, 1 to 2 tbsp of vinegar (either mix of fig vinegar and white or just white), and salt. Mixed well and voila! Makes 2 servings. I occasionally sub the baby spinach and spring mix for butter lettuce or watercress with everything else remaining the same.

8) Grilled Salad: I only make this when there are leftover grilled veggies from the previous night's dinner. Firmer vegetables like asparagus or carrots work great. I also use grilled onions, zucchini, mushrooms, etc. Just grill the veggies with a little olive oil and seasonings for dinner. With the leftovers, cut them into bite-sized pieces and drizzle with 1/2 tsp olive oil, 1-2 tsp vinegar, some salt and pepper. Toss together and serve.

Dinner

1) Tofu Steak with Bonito Flakes: One of my favorites, this is my adaptation of a restaurant dish served in Santa Monica that my husband and I enjoy. I use a cut up package of firm or extra-firm lite tofu that has been drained well, 1 green onion (white part and green tops), 2 tbsp low-sodium soy sauce, 1/2 cup eggbeaters, 3/4 cup bonito fish flakes, salt, pepper, and 1 tsp sesame oil (optional). Heat up a skillet, once hot spray with cooking spray then place the cut tofu to brown, flipping once. Preheat broiler. Top browned tofu with soy sauce and green onions. Mix seasonings (not the fish flakes) into egg substitute and pour over tofu. Cook for a minute distributing egg evenly then place into broiler to cook the top. Once egg is cooked (about 3-5 minutes) take out and top with bonito flakes and serve. Don't forget to add your veggies and whole grain carbs! Serves 2. Each serving has 155 calories, 3.8g fat, 27.4g protein, 5g carbs, and 750mg sodium.

2) Tofu Steak: Simple version here. This is extremely quick and really has great stats when you use the low-fat firm tofu. I just drain the package and get as much water out as possible from the tofu then split in half length-wise into a "steak". I heat a skillet and add cooking spray once it's very hot then place the tofu steak so it browns nicely. While browning on one side I add soy sauce, salt, pepper and garlic powder it and then flip. Allow to brown on the other side and it's done. I like adding lemon to mine.

3) Couscous: I make couscous many different ways. Essentially I think it's great for salads and meal sides, etc. The only thing that changes in how I make it is the add-ins.

• If I'm in the mood for lemon, I'll add the juice of 1/2 a lemon, 1 cup of fat-free, low sodium chicken or vegetable broth, a can of green beans with the liquid, and 1/4-1/2 cup chopped onions along with pepper, garlic powder, salt, etc. I boil the onions in the broth a bit to soften them then add everything else and once everything is boiling I turn off the heat and add 1 cup of whole grain couscous, cover and let sit for 5 minutes. Then fluff with a fork and enjoy!
• Another variation is 1 cup broth (or 1/2 and 1/2 water), undrained diced tomatoes (seasoned or not), 1/2 to 1 can of peas (drained), and seasonings.
• An idea from Ashley is 1 cup of water, 1/2 to 1 tsp of saffron (preferably threads) and raisins. I would also add carrots to this combination.
• For 2 servings: 1/4 onion, 1 can green beans (use 3/4 cup of the liquid and rinse beans), 3/4 cup bean liquid, 1/3 cup couscous (I like whole wheat) pepper and garlic powder. Bring liquid and onion to a boil allowing onion to soften, add green beans and let them heat up. Then add couscous and cover 5 minutes, fluff and serve.
• There are so many combinations that I'll post them as I think of them.

4) Fettuccini Alfedo with Shrimp: I tend to miss cream sauces dearly, this recipe is an adaptation of one from Cooking Light Magazine. I sautee some shrimp and other seafood on the skillet with some onions and garlic, season them and set aside. The sauce I make as instructed in the link here (using light margarine in place of butter) and add the seafood mixture with the sauce to use a topping over whatever pasta I'm in the mood for.

5) Ground Beef Revuelto: Popular dish in my house and so quick it's great. I brown 1 lb of 96/4 lean ground beef with 1 clove of finely chopped garlic, 1/2 a small chopped onion, 1 tsp dried oregano and basil. Once browned and the onions are soft, I add in 1-15oz can of diced tomatoes, 1 cup of corn, 1 can of carrots or another vegetable, and 1 cup fresh mushrooms. I stir it all in and allow all the vegetables to simmer over medium heat and cook completely. Lastly, I pour 1 cup of egg substitute evenly over the complete meal, lower the heat and cover so the egg cooks (you can also pop it in the broiler to cook the top). This makes 4 large servings. **note: instead of corn, a good carb addition is 1 to 2 cups of cooked rice and add it in after the vegetables cook but before the eggs.

6) Grilled Chicken and Veggies: To me, nothing beats grilled veggies and chicken (or fish). I like to grill up all kinds of baby vegetables, asparagus, zucchini, etc and even fruits like pears along with skinless chicken breasts brushed with a little olive oil, salt, and lemon pepper. I pair it up with rice, couscous or grilled corn to round out the meal.

7) Lentil Soup with Bacon: Cook 1/2 a package of dried lentils according to instructions but adding in seasonings, a couple of bay leafs, and 1 package of reduced-fat sliced bacon cut into small pieces. Serve with sliced french bread (or whole grain) that has been topped with a very small amount of brie cheese, some garlic powder and butter flavor cooking spray and broiled for about 5 minutes until cheese is melted and bread is crunchy.

8) Panko Chicken (or Pork) with Poppyseed Noodles:

• For 1 lb of chicken use 1/2 cup panko (or other breadcrumbs if you prefer), 1/2 tsp salt, 1/4 tsp chili powder, 1/4 tsp pepper and the chicken cut in 1" pieces. Mix all together, coating well and cook in the oven at 375 degrees for about 15 minutes, stirring once.
• For the noodles use wide egg noodles ( I like wheat ones) and boil in water with salt, drain and toss with 1 tsp of poppyseeds, 1 1/2 tbsp of fat-free or light margarine and some pepper.
• Serve together and add a little shredded parmesan to serve.

9) Stuffed Rolled Chicken Breast: This is a great recipe to use for dinner and make leftovers for lunch. Get a boneless, skinless chicken breast and flatten it on a big piece of saran wrap. Put your choice of veggies and/or cheese in the center and roll it tight in the saran wrap and twist the ends. Re-wrap it in another piece of saran wrap and tie the ends together (the idea is that no water get in when boiling). Drop chicken in pan with boiling water and allow to cook for about 5 to 10 minutes until no longer pink. Unwrap and voila!

10) Polenta Casserole: Prepare polenta as instructed on the package with no oil added. Preheat oven to 350 degrees and spray a glass baking dish with cooking spray. Add about a 1" layer of polenta to the pan, top with shredded cheese of choice and ricotta if desired, then top with remaining polenta. Cook in oven about 20 to 30 minutes then add a little more shredded cheese on top and return to oven for about 10 minutes until cheese is bubbly. Top with marinara sauce or make your own sauce.

• My tomato sauce usually consists of diced tomatoes (canned and fresh), mushrooms, salt, pepper, oregano, a dash of sweetner, and basil. I just cook this in a skillet until ready. This is just a basic "i'm feeling lazy" type of sauce ;).

Desserts

• Fat-Free Dulce de Leche: Not the same as store bought (I prefer San Ignacio brand for lower calories), but very good. For those who don't know, it's basically a very yummy caramel type of sauce, but it's thicker and has more flavor. Place a can of fat-free condensed milk in a deep saucepan and cover with water. Boil for about 2 hours (make sure there's always enough water to cover the can or it will explode). Let cool then open can and stir in 1 tsp of vanilla extract and transfer to a glass jar and refrigerate. 1 tsp is 18 calories, 0g fat, 0.5g protein, 4g carbs, and 7mg sodium.

1) Banana Mash: A childhood favorite for me. 1/2 a banana mashed well, 1/8 cup fresh orange juice mixed in with banana, 1 tbsp raisins or granola (optional) on top, then the mixture drizzled with 1 tsp of honey and topped with a tbsp of sugar-free or fat-free whipped cream. With raisins: 126.2 calories, 1g fat, 1.2g protein, 30.1g carbs, and 6.2mg sodium.

2) Italian Creme Cake: Okay, this one is too good so I don't have any plans on making it often. A recipe that I pretty much followed from Cooking Light Magazine except for the following changes: I use 1/2 cup of sugar and 1 1/2 cups of Splenda, I use 1/4 cup light margarine and 1/4 cup fat-free Promise spread, for the buttermilk I use 1 cup of fat-free Carb Coundown with 1 tbsp of lemon juice, and I use another flavor extract instead of coconut. For the icing I made the following changes: I used fat-free Promise spread for the butter, fat-free cream cheese, and 1 cup of Splenda instead of powdered sugar. My version of this cake came out to about 234 calories per piece (12 servings total).

3) Banana and Dulce de Leche: Another favorite of mine is 1/2 a banana topped with 2 tsp of Dulce de Leche. 73 calories, 1g protein, 0.6g fat, 17.4g carbs, and 25.9mg sodium.

4) Brownie with Nuts: If you make the single serving size instructions, No Pudge Fudge Brownies are divine. I make it in the microwave and top it with some nuts and whipped cream. Be warned, if you make the whole mix, you will most likely end up having 3 to 4 servings instead of one because they are that good.

5) Ice Cream with Graham Crackers: Simple dessert, but good. I crush a sheet of low-fat honey graham crackers and sprinkle them on top of a 1/2 cup fat-free vanilla ice cream. 152 calories, 1.4g fat, 4g protein, 31g carbs, 150mg sodium.

6) Ice Cream Sundae: 1 scoop of a low-calorie SF ice cream (I prefer vanilla), 1 tsp almond or peanut butter, and 1 tsp dulce de leche or jam. Drizzle or mix in the nut butter and jam and eat.

Grocery Shopping List

Some of my staples in one quick reference place:

Cereals and Grains:

• Galaxy Granola, all kinds
• Michaelene's Granola (on occasion)
• Multi-grain oatmeal
• Cheerios
• Western Bagel Alternative Bagels (Perfect 10 particularly)
• Wonder Light (or Oroweat Light) wheat bread
• Sara Lee wheat pita pockets
• Diamond G brown rice
• Couscous and Quinoa
• Pecans, walnuts, and almonds
• Whole wheat flour
• All-purpose flour
• Wheat bran

Snacks:

• FRS Orange Energy Drink (I'm a new fan of this one!!!)
• Breyer's Double Churned NSA Vanilla Ice Cream
• Skinny Cow Ice Cream Sandwiches
• No Pudge Fudge Brownie Mix
• San Ignacio dulce de leche
• Sugar-free gum and candies

Dairy and Egg:

• Calorie Countdown Fat Free Milk
• Fat-free Milk (any brand)
• Large brown eggs
• Egg and Egg white substitutes
• Danon Light 'N Fit fat free Vanilla yogurt
• Total 0% Greek yogurt
• Fat-free cottage cheese
• Fat-free dry milk
• Different cheeses (low-fat and regular)

Meats:

• 96/4 Lean Ground Beef
• Skinless chicken breasts
• Fresh salmon, milkfish, and/or tuna
• Firm or extra-firm Lite Tofu
• canned light tuna in water

Fruits & Veggies:

• Apples
• Bananas
• Fresh seasonal fruits
• Raisins
• Mushrooms
• Onions
• Garlic
• Tomato
• Frozen Green Beans
• Baby Broccoli
• Baby Spinach

Canned Goods:

• Tomatoes, all types
• Pumpkin
• Mushrooms
• Green beans
• Corn
• Peas
• Fat-free Refried beans
• Red Kidney Beans
• Pineapple
• Peaches
• Fat-free condensed milk
• Fat-free evaporated milk

Spices & Condiments:

• Extracts: imitation vanilla, lemon, almond, orange, butter, and banana
• Spices: garlic powder, oregano, basil, parsley, onion powder, salt, pepper, cinnamon, ground cloves, fennel seeds, dry mustard, ground ginger, apple pie spice, dried shallots, italian mix, cream of tartar
• Splenda
• Sweet n' Low brown sugar substitute
• Honey sweet substitute
• Sugar (I always keep it on hand even if I rarely use it)