We’ve lightened up some of your comfort-food favorites with flavorful, produce-packed versions to ward off the winter blues.


1/2cup cooked oatmeal (prepared with fat-free milk) + 1/4cup diced pear + dash cinnamon + hot tea with lemon

Midmorning snack:

1 container fat-free Greek yogurt (5.3 oz) + 1 Tbsp pomegranate arils + 1 tsp honey + 1 Tbsp toasted almond slices.


1 serving fresh tomato soup + 1 serving roasted squash salad.

Fresh tomato soup : 

2lb tomatoes, cored and seeded; 1.1/2cups coarsely chopped red sweet peppers; 1cup reduced-sodium vegetable or chicken broth; 1/4cup chopped sweet onion; 1/4cup snipped fresh basil; 2 Tbsp.heavy cream; 1 Tbsp.honey.


Roasted squash salad:

1lb.butternut squash; 2/3cup balsamic vinegar; 1 tsp.honey; 8cups fresh baby spinich; 1/2cup very thinly sliced red onion; 1/2cup finely shredded Parmesan cheese (2o.z.); 1/3cup dried cranberries; 1/4cup sliced almonds, toasted.


Afternoon snack:

1/2cup grapes + 1 oz.hard goat cheese.


1 serving Spaghetti Squash and Meatballs + 8 o.z. fat-free milk.

Spaghetti Squash and Meatballs:

2.1/2 to 3lb. spaghetti squash, halved crosswise and seeded; 1cup chopped fresh cremini or button mushrooms; 1/2cup chopped onion; 1/2cup finely chopped red sweet pepper; 1 tsp.dried italian seasoning  crushed; 1/3cup fine dry whole wheat bread crumbs; 1/4cup refrigerate or frozen egg product, thawed, or 1 egg, lightly beaten; 12 oz. 90% lean ground beef; 1.3/4cups lower-sodium pasta sauce, such as Prego Heart Smart Traditional SHaved Parmesan cheese and/or snipped fresh basil.


1 serving Roasted Apples, Grapes and Cherries.


“This meal plan is ideal for people trying to loss weight. You might need more calories than this. Ask your health care team for a caloric goal that’s right for you”


CAL 1.484, FAT 47g (16g sat. fat), CHOL 122mg, SODIUM 1.593mg, CARB 198g (25g fiber, 120g sugars), PRO 81g.

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