Healthy Meal Recipes

Breakfast

Cereal "Sundae"

Makes 1 serving

• 1 1/2 Cups of a fiber-rich cereal
• 8oz of low fat plain, vanilla, or lemon yogurt
• 1/4 cup chopped almonds
• 1/4 cup of fresh fruit, such as blueberries

1. Pour ceral into a to-go container and top with yogurt, nuts, and fresh fruit.

Lunch

Avocado & Shrimp Cocktail

Makes 4 Servings

• 1 1/2 cups low sodium fresh salsa
• 1/2 cup tequila (optional)
• 3 Tbsp lime juice
• 1/3 cup finely chopped onion
• 1/3 cup chopped cilantro
• 2-3 tsp minced jalapeno pepper
• 2 large avocados
• 3/4 lb shelled cooked shrimp, 50 -70 per lb- rinsed
• Salt
• Lime wedges

1. In a bowl, stir together salsa, tequila (optional), lime juice, onion, cilantro, and jalapeno.
2. Pit & peel acocados, cut into 1/2 inch cubes.
3. Add avocados & shrimp to cocktail mixture.
4. Mix gently & add salt & more jalapeno to taste.
5. Spoon avocado- shrimp cocktail into 4 large margarita glasses & garnish with lime wedges.

Dinner

Tilapia Cakes

Makes 2 servings

• 1/2 red bell pepper
• 2 chopped tilapias
• 1/4 cup oat flour
• 3 Tbs relish
• 1 egg white
• 1/4 chopped onion  
• 4 Tbsp spicy brown mustard
• 1/3 cup chopped celery
• 1 1/2 tsp garlic powder
• 1 1/2 tsp onion powder
• 1/2 pepper
• salt to taste
• 5 Tbsp chopped parsley
• 2 Tbsp Horseradish
• Juice of 1 lemon

1. Preheat oven to 350 degrees.
2. Mix all ingredients together & form 2 cakes, packing the mixture & flattening into cakes.
3. Spray the pan with non-stick cooking spray. Also spray each cake lightly.  
4. Bake in oven for 20 minutes then broil to brown the top.
5. Squeeze fresh lemon juice on top. 
6. This recipe works well frozen. To do so, triple recipe and freeze extras in air tight container.