Turkey Burger & Salad Raw spinach, 2 cups (14 calories). 2 tablespoons Italian salad dressing (70 calories) 2 tablespoons crumbled feta (50 calories) Cooked 4-ounce turkey burger (180 calories) 80 calories per ¼ avocado, pit removed and sliced.
Cottage Cheese Sweet Potato 1 3.5-ounce sweet potato (79 calories) 1/3 cup 2% cottage cheese—61 calories ½ chopped avocado, pit removed (161 calories) 1 cup steaming, chopped broccoli (30 calories) 1/2 tsp. everything but bagel seasoning (0 calories)
Chicken Pesto Pasta 3 oz shredded rotisserie chicken breast, meat only (122 calories) Use ½ tablespoon olive oil (60 calories). Two tablespoons pesto (115 calories) 1 cup cooked whole wheat spaghetti (184 calories) 1 cup raw, halved grape tomatoes (47 calories)
Stir-fry Shrimp ½ Tbsp sesame oil (60 kcal) 3 oz raw, peeled, deveined shrimp (72 calories) 1-cup frozen stir-fry vegetables (123 calories) 1/2 Tbsp low-sodium soy sauce (4 cal) 1/2 cup cooked brown rice (114 calories)
Lettuce Cups 3.5 ounces drained tuna (85 calories) 3 calories per ¼ cup chopped celery 1/2 avocado (161 calories) ¼ cup raisins (107 kcal) Three large Bib lettuce leaves (6 calories)
Bento Box 2 large hard-boiled eggs (142 calories) 1 oz sliced cheddar (115 calories) 6 whole grain crackers (79 kcal) A cup grapes (62 calories) 5 baby carrots (17 kcal)
Bell Pepper Egg Salad 2 large hard-boiled eggs (142 calories) ¼ cup plain, nonfat Greek yogurt (59 calories) 3 calories per ¼ cup chopped celery ½ cup cooked, drained chickpeas (105 calories) 1 red, seeded, halved bell pepper (31 calories)
Chicken quesadilla 2 105-calorie corn tortillas 110 calories per ¼ cup shredded Mexican cheese 122 calories, 3 oz shredded rotisserie chicken breast meat only 80 calories per ¼ avocado. 1 chopped tiny zucchini (20 calories)
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