Meal Planning for Maintaining a Healthy Weight

Meal Planning for Maintaining a Healthy Weight  - How Foods Fight Cancer

If you’re aiming to knock off some pounds, this is a great time for a new
focus on high-fiber foods. They tend to be very low in fat, so they won’t add
many calories. And they will fill you up, so you’re less likely to overdo it.

If you were to include high-fiber foods at breakfast, lunch, and dinner,
what would they be? Here are a few ideas; think about the ones that are
most appealing to you:

Breakfast: Old-fashioned oatmeal is a natural choice. A bowl of strawberries,
half a cantaloupe, or any seasonal fruit will add fiber, too. And,
while it might sound a bit odd at first, a serving of chickpeas at breakfast
provides plenty of protein and fiber, with very little fat. Try it; you’ll like it.
Whole-grain breads and bran cereals with low-fat soymilk or rice milk will
also give you plenty of fiber.

Lunch: Start with salads loaded with fresh vegetables, beans, and lowfat
salad dressing. For a hearty lunch, baked beans, lentil soup, or bean
burritos are unbeatable. Or try hummus tucked into whole wheat pita
bread with grated carrots, sprouts, and cucumbers, or spread low-fat black
bean dip into a whole wheat tortilla and wrap it with peppers, tomatoes,
and lettuce. A side of steamed green vegetables is always a great addition.
And, if your tastes call for fresh fruit, a couple of pears or apples will give
you loads of fiber with very few calories.

Dinner: For dinner, there are endless choices: vegetable stir-fry over
brown rice, a chunky vegetable chili, lentil curry, vegetable fajitas loaded
with fat-free refried beans and sautéed vegetables, or vegetable lasagne layered
with tomato sauce, crumbled tofu, spinach, mushrooms, and cheesy-tasting
nutritional yeast in place of the usual fatty meat and cheese. Or keep it
simple and enjoy whole wheat pasta with a vegetable-rich marinara sauce.
For dessert, try fresh fruit or a fruit sorbet.

Recommended Recipes
Blueberry Smoothie
Rutabaga Mashed Potatoes
Lentil Artichoke Stew
Veggies in a Blanket