What's for Dinner?
soup and salad
Black bean salad with corn crunches
Broccoli “cheese” soup with toast and salad
Lentil soup with cornbread
Black bean soup with whole wheat toast and baby carrots
Vegetarian chili, cornbread and salad
plain and easy
Here’s a super simple dinner that maximizes fiber and micronutrients and keeps calories low. Beans can be fresh-cooked or canned. Dress your salad with low-fat or fat-free dressings. Skip the butter and sour cream on the potato and use soupy beans for a topping instead. (Picture below uses tofu sour cream.)
Beans (pinto, black, navy, northern, lentils, split peas, etc)
Healthy starch (baked potato, sweet potato, brown rice, roasted potatoes, whole wheat toast, quinoa)
Salad and vegetable
Roasted potatoes, black beans, broccoli and tofu sour cream
Non-traditional
Portabella mushroom stir-fry with Jasmine brown rice
Whole grain spaghetti with marinara and grilled tofu
Chocolate smoothie with toast and peanut butter
Loaded baked potato and chili with tofu sour cream
fruit and toast
Don’t feel like cooking? How about a slice of whole wheat toast with peanut butter and banana and finish with a glass of soy milk and a slab of watermelon for dessert. Keep it simple. Just mix a whole grain, fruit or vegetable and a legume (soy milk or peanut butter).
Note: If you’re using soy milk for protein, just be aware that almond milk is not an equivalent trade. Soy milk has protein and the amazing health benefits of soy, while almond milk has neither.
