Moving away from saturated fats toward lowfat, high-fiber foods isn't as difficult as you think. Simply use these meals, snacks and recipes as a foundation for all your food choices throughout the month. We've made it easy for you too. We've listed brand names for bread, margarine, waffles, soy cheese, etc., to ensure that most of the products you buy are low in fat and calories and high in fiber and nutrients.


1 Banana Soy Milkshake: Purée in a blender 1 banana, 1/2 cup light vanilla soy milk, 1/2 cup calcium-fortified orange juice.

2 slices whole-grain toast (Pepperidge Farm Natural Whole Grain) with 2 teaspoons trans-fat-free/fat-free margarine (Promise)

Nutrition Score: 359 calories, 5% fat (2 g; 0.2 g saturated), 83% carbs (75.5 g), 12% protein (11 g), 9 g fiber, 382 mg calcium.

2 Indian Tofu Scramble: In a hot skillet, sauté, stirring often, for 5 minutes, 3 ounces diced firm tofu, 1/4 cup diced tomatoes (fresh or canned), 1/2 teaspoon each curry powder and cumin and 2 teaspoons chopped cilantro.

2 slices whole-wheat toast (Arnold Stoneground 100% Whole Wheat) with 2 teaspoons all-fruit preserves

8 ounces grapefruit juice

Nutrition Score: 327 calories, 10% fat (3.6 g; 0.1 g saturated), 71% carbs (58 g), 19% protein (15.5 g), 8 g fiber, 264 mg calcium.

3 Breakfast Sandwich: In a nonstick skillet coated with cooking spray, cook1 egg over medium-high heat 2 minutes per side. Toast1 oat-bran English muffin; between muffin halves put 1 ounce soy cheese (Soyco), 1 ounce lean ham and cooked egg.

8 ounces low-sodium tomato juice

Nutrition Score: 357 calories, 28% fat (11 g; 2.8 g saturated), 45% carbs (40 g), 27% protein (24 g), 4 g fiber, 347 mg calcium.

4 Cantaloupe-Strawberry Smoothie: Purée in a blender 1/2 cup each cubed cantaloupe and strawberries, 1 cup lowfat strawberry yogurt and 1 teaspoon wheat germ.

1/2 whole-wheat pita with 1 tablespoon store-bought hummus

8 ounces herbal tea

Nutrition Score: 413 calories, 12% fat (5.5 g; 1.9 g saturated), 74% carbs (76 g), 14% protein (14.5 g), 7 g fiber, 387 mg calcium.

5 2 whole-grain waffles (Eggo Nutri-Grain Multi-Bran) with 2 tablespoons maple syrup

Creamy Chai Tea: Combine 1/2 cup brewed chai tea, 1/2 cup nonfat milk and 1 tablespoon honey.

1 sliced kiwi

Nutrition Score: 411 calories, 11% fat (5 g; 1 g saturated), 80% carbs (82 g), 9% protein (9 g), 8 g fiber, 212 mg calcium.


1 Smoked Trout on Pumpernickel: Whisk together 1 tablespoon fat-free mayonnaise and 1 teaspoon each chopped fresh dill and horseradish; spread on 1 slice of pumpernickel bread; top with 3 ounces smoked trout, 1/4 cup thinly sliced cucumber and second slice of bread.

1 sliced beefsteak tomato drizzled with 1 teaspoon balsamic vinegar

2 blood oranges

Nutrition Score: 451 calories, 15% fat (7.5 g; 2 g saturated), 60% carbs (68 g), 25% protein (28 g), 11 g fiber, 276 mg calcium.

2 Warm Lentil Salad: Combine a19-ounce can Progresso 99% Fat Free Lentil Soup and 1/2 cup uncooked instant brown rice in a bowl and microwave on high for 5 minutes; let stand 5 minutes; add 1/4 cup each diced carrots and green bell pepper,1 tablespoon red wine vinegar, salt and pepper; toss with a fork. Serve on 2 red lettuce leaves.

1 frozen fruit bar (Dole or Edy's)

Nutrition Score: 555 calories, 10% fat (6 g; 0 g saturated), 72% carbs (100 g), 18% protein (25 g), 18 g fiber, 30 mg calcium.

3 Salmon Salad: Combine 6-ounce can salmon, 1/4 cup minced red onion, 2 tablespoons fat-free mayonnaise and 1 teaspoon Dijon; mix well and serve over 2 cups baby spinach leaves.

2 slices rye bread (Beefsteak Hearty Rye) topped with 2 tablespoons fat-free garden-vegetable cream cheese

2 plums

Nutrition Score: 477 calories, 22% fat (11.6 g; 2.5 g saturated), 47% carbs (56 g), 31% protein (37 g), 7 g fiber, 675 mg calcium.

4 Soy BLT: Microwave 4 slices soy bacon (Lightlife Smart Bacon) according to package directions (until crisp); spread 1 slice whole-wheat bread (Wonder Good Hearth Stoneground 100% Whole Wheat) with 2 teaspoons soy mayonnaise (Vegenaise); top with cooked bacon, a few red Boston or Romaine lettuce leaves, 3 slices of tomato and second slice of bread to make a sandwich.

1 sliced mango

Nutrition Score: 377 calories, 23% fat (9.6 g; 1 g saturated), 60% carbs (57 g), 17% protein (16 g), 7 g fiber, 121 mg calcium.

5 Black bean chili (Health Valley, 2.36-ounce package, yielding15 ounces when it's prepared)

1 whole-grain roll (Natural Ovens)

1 cup chopped Romaine lettuce with 1/4 cup shredded red cabbage and 2 tablespoons fat-free Italian or blue cheese dressing (Wish-Bone)

1 papaya sprinkled with 2 teaspoons freshly squeezed lime juice

Nutrition Score: 584 calories, 4% fat (2.6 g; 0 g saturated), 78% carbs (114 g), 18% protein (26 g), 19 g fiber, 249 mg calcium.


1 Poached Salmon With Lemon-Caper Sauce: In a large saucepan, cover a 5-ounce salmon fillet with water. Bring to a boil, immediately remove from heat; let stand 10 minutes. Drain; refrigerate. When ready to serve, whisk together 1/4 cup nonfat sour cream, 2 teaspoons each fresh lemon juice and drained capers, salt and pepper; spoon sauce over salmon.

1/2 cup cooked instant brown rice (Uncle Ben's)

1 cup steamed spinach

Nutrition Score: 504 calories, 19% fat (10.4 g; 1.9 g saturated), 45% carbs (57 g), 36% protein (45 g), 8 g fiber, 410 mg calcium.

2 Gazpacho With Lump Crabmeat: In a blender or food processor, purée until almost smooth (leave some larger pieces) 2 chopped tomatoes, 1/2 cup tomato juice, 1/2 green bell pepper, 1/3 cup sliced cucumber, 1 garlic clove, 2 teaspoons chopped fresh cilantro, 1 teaspoon chili powder, and 1/4 teaspoon each salt and pepper. Pour into a shallow bowl; top with 1/3 cup fresh or canned (6 ounces) crabmeat.

1 whole-grain roll (Natural Ovens or local store brand) with 2 teaspoons trans-fat-free light margarine (Promise)

2 cups mixed greens topped with 2 tablespoons each: crumbled feta cheese (reduced-fat if you can find it) and fat-free Catalina dressing (Kraft)

Nutrition Score: 437 calories, 26% fat (12.5 g; 6 g saturated), 45% carbs (49 g), 29% protein (32 g), 11 g fiber, 407 mg calcium.

3 Spaghetti Bolognese (see related recipe)

1 cup each sliced zucchini and yellow squash (eat raw or microwave on high for 2 minutes); add salt and pepper.

Nutrition Score: 411 calories, 14% fat (6.4 g; 1 g saturated), 66% carbs (68 g), 20% protein (21 g), 13 g fiber, 113 mg calcium.

4 Millet-Quinoa-Cashew Kugel With Apple-Balsamic Drizzle (see related recipe)

2 cups steamed broccoli, 2 tablespoons cooked soybeans (Cascadian Farm, in the freezer aisle), tossed with

1 teaspoon olive oil, salt and pepper.

Nutrition Score: 592 calories, 31% fat (20.4 g; 3.8 g saturated), 52% carbs (77 g), 17% protein (25 g), 16 g fiber, 234 mg calcium.

5 Sweet Pea and Onion Risotto (see related recipe)

Sun-dried tomato crostini: Top 1 slice toasted sourdough bread with 2 teaspoons sun-dried tomato pesto (Contadina)

Nutrition Score: 498 calories, 28% fat (15.5 g; 5.5 g saturated), 59% carbs (73 g), 13% protein (16 g), 7 g fiber, 105 mg calcium.


1 5 reduced-fat whole-wheat crackers (Reduced Fat Triscuits) with 1 ounce smoked mozzarella cheese

Nutrition Score: 153 calories, 36% fat (6 g; 3 g saturated), 43% carbs (16.5 g), 21% protein (8 g), 3 g fiber, 190 mg calcium.

2 Creamy Fruit Salad: Toss together 1/2 cup each cubed honeydew melon, orange wedges and red grapes, 1/2 cup lowfat vanilla yogurt (dairy or soy) and 1 teaspoon chopped mint.

Nutrition Score: 224 calories, 8% fat (2 g; 1 g saturated), 81% carbs (45.5 g), 11% protein (6 g), 3 g fiber, 247 mg calcium.

3 1/2 cup lowfat cottage cheese mixed with 1 teaspoon dry vegetable dip mix (Hidden Valley Ranch); serve with 2 fennel stalks and 5 baby carrots.

Nutrition Score: 133 calories, 11% fat (1.6 g; <1 g saturated), 42% carbs (14 g), 47% protein (15.5 g), 4 g fiber, 123 mg calcium.

4 1 packet prepared tofu miso soup (Kikkoman) with 4 sesame bread sticks (Barbara's Bakery)

1 lowfat cinnamon-raisin granola bar (Kellogg's)

Nutrition Score: 128 calories, 19% fat (2.7 g; 0 g saturated), 64% carbs (21.4 g), 17% protein (5.5 g), 1 g fiber, trace calcium.

5 3 fat-free oatmeal raisin cookies (Pepperidge Farm) with 1/2 cup raspberry sorbet (Häagen-Dazs)

Nutrition Score: 240 calories, 0% fat, 97% carbs (58 g), 3% protein (1.8 g), 1 g fiber, 0 mg calcium.

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